To do a good job, an artisan needs the best tools. In our sex life, we use our bodies to "interact", is there any way to exercise our bodies to enhance the sexual experience? Hey, not to mention, there really is, this is the famous Kegel exercise!
What are Kegel exercises?
Kegel exercises, also known as pelvic exercises, were announced by Dr. Arnold Kegel as early as 1948, and are performed by repetitively scaling some of the pelvic muscles (now commonly referred to as the "Kegel muscles") to, in short, toughen your pelvic floor muscles!
What do Kegel exercises do?
Kegel exercises are often used to reduce urinary incontinence, postpartum incontinence in women and premature ejaculation in men. Those who do not know Kegel exercises may think that they are only suitable for pregnant women and incontinent patients, but this is not the case, as Kegel exercises are not only useful for them, they are also an exercise that benefits both men and women, as one of the most important and obvious effects of Kegel exercises is the improvement of their sex life!
The benefits of Kegel exercises are summarized as follows: to enhance the male and female sexual life experience, Kegel exercises can also be performed during pregnancy and postpartum to help with postpartum recovery, treatment of vaginal prolapse in women as well as the prevention of uterine prolapse, treatment of urinary incontinence, urinary incontinence and other urinary problems. Enhance male sexual function, improve impotence and premature ejaculation, treat prostate pain, BPH enlargement and prostatitis in men.
How do you do Kegel exercises?
Wow, I'm sure you're already pumped up and pumping your fists at the long list of benefits you've seen here, so let's find out how to do Kegel exercises!
female version
- When no one is in the seclusion, lie on your back on the bed, gently insert a finger into the vagina, try to relax the body, and then actively contract the muscles to clamp the finger, exhale while contracting the muscles, and be able to feel the muscle wrapping force on the finger. When relaxing the muscles, breathe in and out and repeat several times. And with the breath each time the muscle continues to contract for 3 seconds, relax 3 seconds. Then you can take out your fingers and continue to practice relaxing and contracting your muscles. Concentrate on feeling the contraction and relaxation of the muscle.
- It is recommended to do 10 3-second contractions and relaxations. This should be done at least a few times a day. The aim is to gradually be able to increase the number of muscle contractions increasing the strength of the contractions. Gradually going from 5 seconds of muscle tightening to 10 seconds of contraction will take about a couple of weeks to achieve this. If Kegel exercises are to be performed for at least 6 weeks, and if you are able to contract and relax freely, you can perform quick shifts from contraction to relaxation to achieve one contraction and one relaxation in one second. It also makes sense to practice pushing the vaginal muscles outward and downward. It is important to keep practicing every day to maintain the optimal effect. This exercise can improve urinary incontinence and enhance the feeling of orgasm.
male version
- Lie on the bed in the supine position with your legs flexed.
- The index finger is placed on the central tendon of the perineum between the testicles and the anus.
- Use all your strength to tighten the muscle tissue underneath your fingers inward.
- Contract with maximum force for 10 seconds. This exercise can be repeated 4 times with 2-3 minutes of rest between exercises.
General male exercise for about a week will experience a significant improvement in hardness, but do not push too hard Oh, the pelvic floor muscle exercise will be excessive muscle fatigue, counterproductive. If a guy wants to start Kegel exercises because of sexual dysfunction, it may not always achieve the desired results. It is advisable to seek medical help first. Erectile dysfunction can be treated with oral PDE5 inhibitors to restore erection and enhance hardness. For example, Viagra® Tadalafil tablets, and premature ejaculation is usually psychological factors, you can consult a psychologist for psychological counseling.
