Table of contents:
- What are Kegel exercises?
- Benefits of Kegel exercises for women
- Benefits of Kegel exercises for men
- Is it true that Kegel exercises can increase satisfaction during sex?
- Steps to do Kegel exercises
- Woman
- Men
At a young age, having sex is not something to worry about because the passion for sex is still at its peak. However, as they get older, many couples begin to worry that their performance will decrease so that sex is no longer as enjoyable as it used to be. There are many ways that can be taken to increase the sexual desire and quality of a partner. One of them is Kegel exercises or pelvic muscle exercises. Perhaps the first thing that comes to your mind when you hear Kegel exercises is fitness training for pregnant women. However, Kegel exercises are also able to improve the quality of sex. The following are things you need to know about Kegel exercises for better quality sex.
What are Kegel exercises?
Kegel exercises were developed by a gynecologist from the United States, Arnold Kegel in the late 1940's. Initially, this exercise was created to help women who were pregnant, about to give birth, or had already given birth. This fitness exercise is also good for women who experience urinary incontinence problems after childbirth and men who have had prostate surgery. Kegel exercises are aimed at tightening the pelvic muscles that control organs such as the urethra (urinary tract), bladder and intestines.
It turns out that many women and men who do Kegel exercises admit that their sex lives have improved. From there, new studies have emerged which reveal that Kegel exercises have been shown to improve the quality of sex for both men and women. Currently, Kegel exercises have begun to be popularized to help improve the quality of the sexual life of couples, especially those who already have children and are elderly.
Benefits of Kegel exercises for women
In addition to helping women prepare for childbirth, Kegel exercises can also tighten the vagina and lower pelvic muscles that have become weak due to childbirth or due to age. Keep in mind that Kegel exercises remain focused on tightening the pelvic muscles, not the vaginal muscles. With a firmer vagina, vaginal penetration will feel more satisfying.
Benefits of Kegel exercises for men
Men can also enjoy the benefits of Kegel exercises for better quality sex. A study published by British Journal of Urology International in 2005 revealed that Kegel exercises can help restore normal erectile function in men who experience impotence or erectile dysfunction.
Is it true that Kegel exercises can increase satisfaction during sex?
Strong pelvic muscles can have a very good impact on satisfaction during sex, especially for women. Research shows that regular Kegel exercises can provide a greater sensation of orgasm. As written by Women's Health , urologist Jennifer R. Berman, M.D. said that because the pelvic muscles tighten, the vagina will become more sensitive. When penetration takes place, the vagina will hug the penis firmly and the pelvic muscles will fill with blood so that women will more easily reach orgasm. Men will experience the same intense sensation because when penetration takes place, the vagina will tighten. Research conducted by Stanford University School of Medicine also proved that men who do pelvic toning exercises have increased libido.
Steps to do Kegel exercises
Kegel exercises can be easily done on your own. However, keep in mind that Kegel exercises should not be done as a method of holding and controlling the bladder when urinating because of the risk of urinary tract infections. Here's a guide to Kegel exercises for women and men that you can try at home.
Woman
Find out where your lower pelvic muscles are. The trick is to hold the rate of urine when you excrete urine. The muscles that are contracted are your pelvic muscles. Another way you can find your lower pelvic muscles is to insert your washed finger into your vagina and apply pressure. Your pelvic muscles will react and grip the finger. After locating your pelvic muscles, make sure that your bladder is empty.
Tighten your pelvic muscles and hold for two to four seconds, then relax. Repeat this movement up to five or ten times. As you get better and better, hold your pelvic muscles any longer for up to ten seconds. Give it a pause for about ten seconds and repeat. Breathe normally when you do this exercise.
After you master this exercise, you can repeat it regularly. For example, when you sit in the office or when relaxing in front of the television.
Men
To find your pelvic muscles, hold your urine while you urinate. The muscles that contract to hold the rate of urine are your pelvic muscles. To be sure, you can try to tighten your pelvic muscles while you are holding back gas. You can do Kegel exercises in any position, but at first it will be easier if you lie down.
To do Kegel exercises, tighten your pelvic muscles and hold them for three seconds. Relax and pause for three seconds. Then, repeat a few times. You don't need to hold your breath while doing Kegel exercises.
If you are familiar with this exercise, try doing it while standing or walking. You should also repeat the Kegel exercises three times a day, so that you can become a more durable husband when having sex.
