The Ultimate Guide To Kegel Exercises
Firstly, What Are Pelvic Floor Exercises
A guide to kegel exercises, also known as pelvic floor exercises, are a great way to strengthen your pelvic muscles, improve bladder control, and even enhance sexual pleasure. Anyone can benefit from these exercises, regardless of gender or age.
TL;DR:
- Kegels are exercises that strengthen the pelvic floor muscles, which support the bladder, uterus, and rectum.
- To do Kegels, identify the right muscles by stopping the flow of urine midstream or by squeezing the muscles that would prevent passing gas.
- Once you’ve identified the right muscles, contract them for 5 seconds, then relax for 5 seconds. Repeat this 10-15 times, 3 times a day.
- Kegels can improve sexual health by increasing blood flow to the genitals and improving muscle tone.
- Kegels can also improve bladder control, reduce the risk of pelvic organ prolapse, and improve postpartum recovery.
- If you’re not sure if you’re doing Kegels correctly or have any concerns about your pelvic floor health, it’s recommended that you speak with a healthcare professional.
To get started with Kegel exercises,
it’s important to first locate your pelvic floor muscles. You can do this by stopping the flow of urine midstream, or by tightening the muscles that you would use to prevent yourself from passing gas. Once you’ve located these muscles, you can start to do Kegel exercises.
To perform a Kegel exercise,
simply tighten your pelvic floor muscles and hold them for 5 seconds, then release for 5 seconds. Repeat this process 10-15 times, and aim to do this at least 3 times a day. As you become more comfortable with these exercises, you can gradually increase the length of time you hold the contraction, and the number of repetitions you do. To aid in this try using a Kegel device also known as Kegel balls, ben-wah balls, or simply eggs.
Now, penis owners, you might be wondering “What about me?” well don’t worry we got you covered!
It turns out that the same group of muscles used to clench the vagina can be used to clinch the anus and this will work out the Kegel “Sling “as well. As far as Ben Wa Balls are concerned it is NOT recommended to use these anally. The reason for this is there usually isn’t a flare on the Kegel Balls, so it is very likely that they might get “lost” This happens all the time and, in most cases, results in a trip to the ER. But don’t fret there are products on the market that have the same weighted bouncy feeling as a Kegel Ball, Marc Dorcel does a hollow plastic butt plug that contains a weighted ball inside for this exact reason. However, any small butt plug will help in the beginning.
What are the benefits of a strong pelvic floor you ask?
Having a strong pelvic floor can offer a range of benefits for people of all genders. For individuals with a vagina, it can help improve bladder and bowel control, reduce the risk of prolapse, and even enhance sexual sensation and orgasm. For people with a penis, strengthening the pelvic floor can also lead to improved sexual function and pleasure, as well as potentially reducing the risk of premature ejaculation. Additionally, a strong pelvic floor can provide greater core stability, improve posture, and reduce the risk of lower back pain. It can also contribute to overall physical well-being and help maintain a healthy and active lifestyle.
In addition to the traditional Kegel exercise,
There are several variations that can help target different parts of your pelvic muscles. These include quick flicks, where you contract and release your muscles rapidly, and slow contractions, where you gradually tighten and relax your muscles over a longer period of time.
It’s important to note that overdoing Kegel exercises can lead to muscle fatigue and even pain. It’s best to start with a small number of repetitions and gradually increase as you feel comfortable
In addition to Kegel exercises,
there are other things you can do to improve your pelvic health. This includes maintaining a healthy weight, quitting smoking, and avoiding heavy lifting or straining. Using Kegel exercise aids, such as weighted balls, can also help to increase the effectiveness of your exercises.
Overall, Kegel exercises are a simple and effective way to improve your pelvic health, and can even enhance your sexual pleasure. Give them a try and see the benefits for yourself.
