Flexing the Pelvic: All About Kegel Exercises

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Have you heard about the discreet exercise you can do anywhere that could improve your sex life? You can do it at work. You can do it in your car.  You can do it in your doctor’s waiting office.  No one will know you are doing it either.  By now, you have probably heard of Kegels. If you haven’t, this is the exercise we are talking about. What are Kegels exactly? Kegel exercises consist of repeatedly contracting and relaxing the muscles that form part of the pelvic floor. These are the muscles that control your bladder, small intestine, and rectum.  In women, they also control vaginal contractions.  

Kegel exercises have many benefits for both men and women.  With age, both men and women can experience weakening of the muscles in their pelvic floor. After having children, many women also experience the weakening of these muscles. This weakening can lead to urinary incontinence in both men and women. Many doctors recommend Kegel exercises to men who have had prostate cancer or who have diabetes. For men, Kegel exercises have also been shown to help them last longer. They can help men hold a stronger erection. They are also beneficial for those that suffer from erectile dysfunction.

Besides health reasons, women experience even more benefits from Kegel exercises because it can help them reach an orgasm. Experiencing orgasms through sex is not as easy as many think it may be. About 75% of women have never had an orgasm through intercourse. Doing Kegel exercises, though, can help tighten the PC muscle or pubococcygeal muscle, which is one of the muscles that contracts during an orgasm. Doing Kegel exercises can make it easier for your body to use these muscles.  Blood circulation to the vagina also happens during Kegel exercises. When the blood circulates through the vagina, it targets the clitoris, the labia as well as the vagina. This blood circulation causes all these places to swell which can cause tingling sensations that lead to arousal. If you experience pain during intercourse, Kegel exercises can help that, too! Strengthening those muscles will also help you learn how to relax them especially during intercourse.  

Now, you are probably wondering how one should go about doing a Kegel exercise. To do a Kegel exercise, one must first identity what muscles to use. An easy way to find the muscle to exercise during Kegel exercises is by trying to stop your flow of urination. The next time you are urinating, try stopping your flow. If you are able to successfully stop the flow, you have located the muscle you need to flex during Kegel exercises. This technique to locate the muscle works for both men and women. Women can also find the Kegel muscle or PC muscle by placing a finger inside the vaginal opening and tightening your muscles around it. You can also keep it there during the exercises. 

A good Kegel exercise for women to start with is tightening your pelvic floor muscles and holding the contraction for five seconds, and then relaxing for five seconds. Continue to do this exercise a few times in a row. Once you feel like you have the hang of it, you can work on keeping the muscles contracted for ten seconds at a time and then relaxing for ten seconds at a time. 

For men, the same technique works. Contract the muscles for a five second count. Release for five. You can repeat this and also move up on the seconds you hold it for. For both men and women, it’s recommended to do ten sets daily for three times a day. When you do them, it’s important to try to isolate the movement to your pelvis. If you are tensing the muscles in your abdomen, buttocks, or thighs, then you are not doing it properly. The only muscles that should be being used are the ones in your pelvic. If you do this right, it will be unnoticeable to anyone else. No one will be able to tell that you are doing these exercises. 

One of the tools you can use to help aid in your pelvic strength is Kegel balls. Kegel balls are also known as Ben-Wa balls. Kegel balls are like weights for your vagina. Kegel balls are usually used for people that have been doing Kegel exercises for a while. They help build even more strength. Standing up with Kegel balls inserted will make it more challenging. You can tone the muscles more by using them this way. Kegel balls can also be used for arousal. They can get the party started and help increase stimulation before sex. There are also Kegel balls you can purchase that vibrate. Some Kegel balls even have a Bluetooth feature where you can track your progress on your phone. 

You could also use Yoni Eggs. Yoni Eggs have been used for over 5,000 years. They are stone eggs made to fit inside the vagina.  They were traditionally made from Jade, but today you can find Yoni Eggs made from all sorts of stone types.  Yoni Eggs will give you the exact same benefits as Kegel balls, but they carry many other benefits as well. Yoni Eggs are said to help improve lubrication, balance estrogen levels, increase nerve growth and sensitivity, and help with childbirth. They are even said to reduce PMS symptoms and help you have a shorter menses. Yoni Eggs are also spiritual in nature, so they are great for your emotional and spiritual well-being. Healing benefits will be different with different types of stones. 

Most people have an exercise regimen for their health. Kegel exercises are just another way to improve your health as well as your sexual health. The great thing is that you don’t have to go to the gym to do it. You don’t have to leave your house. You don’t even have to set aside time to do them. You can do them at your work while working on the computer. You can practice them while performing other exercises. Anyone and everyone can benefit from adding these exercises into your life. So start flexing those pelvic muscles! You are sure to have some great results from this simple but wonderful exercise.