Heyyyy, y’all! Let’s talk about Kegels, shall we? Both men and women can benefit from Kegel exercises. Strengthening the pelvic floor muscles helps urine stay in the bladder, which may ease incontinence symptoms.
Kegel exercises can have sexual benefits as well. Some men find that their erectile function improves after doing Kegel exercises for some time, as strengthening can improve erections. They may also have more intense orgasms. Relaxation may improve control for premature ejaculation, too.
For women, Kegel exercises help relax the vagina, making penetration more comfortable. They might also improve vaginal lubrication, allow more blood to flow into the genitals, increase sexual arousal, and make it easier to reach orgasm to name a few. Kegel exercises are easy to do. The first step is finding the correct muscles. This can be done while urinating:
• Temporarily stop the flow of urine.
• Notice which muscles are tightened. Women should feel this in the vagina; men in the sphincter.
*Note: Be sure to not tighten muscles in the abdomen, chest, thighs, and buttocks.
Kegel exercises are fairly straightforward so here goes…
• Empty the bladder.
• Contract or “squeeze” the pelvic floor muscles for 3 to 10 seconds.
• Release and relax the muscles for 10 seconds.
• Repeat.
Doing three sets of ten Kegel exercises each day is a common routine. Others can manage doing even more. MUCH more. It can take time to reach this level so be patient with yourself and do what you can to build gradually.
During Kegel exercises, breathe as you normally do. Don’t hold your breath. Take care not to contract the muscles in the stomach, abdomen, thighs, or buttocks. Some people find it helpful to “schedule” their Kegel exercises when they do a routine activity, like brushing their teeth in the morning, washing dishes, listening to music, watching TV, etc. In this way, the exercises become a habit. The benefits of a stronger pelvic floor are well worth it. Enjoy, y’all. (((😈)))
~ His Duchess
