Kegel exercises, also known as pelvic floor exercises, are often associated with improving bladder and bowel control. However, Kegels can also have a significant impact on sexual function and satisfaction for both men and women. In this article, we'll explore the benefits of Kegel exercises for sexual health.
What are Kegel exercises?
Kegel exercises are designed to strengthen the muscles of the pelvic floor, which support the bladder, uterus, and rectum. To perform Kegels, you contract the muscles used to stop the flow of urine midstream. Hold the contraction for a few seconds, then release. Repeat this cycle 10 to 15 times, several times a day.
Kegel exercises can be done anywhere and at any time, without anyone knowing that you're doing them. They're easy to incorporate into your daily routine, and the benefits are numerous.
Kegel exercises for women
For women, Kegel exercises can have a positive impact on sexual function by improving the strength and tone of the pelvic floor muscles. Strong pelvic floor muscles can lead to better control and increased pleasure during sex.
Improved vaginal tone: The pelvic floor muscles form the foundation of the vagina, and when they're toned, they can improve vaginal tone and elasticity, which can lead to more enjoyable sexual experiences.
Increased sensitivity: Kegel exercises can help increase the sensitivity of the clitoris and surrounding areas by improving blood flow to the pelvic region.
Reduced pain: Women with weak pelvic floor muscles may experience pain during sexual activity. Strengthening these muscles can reduce pain and discomfort during intercourse.
Enhanced orgasm: When the pelvic floor muscles are strong, they can lead to more intense and pleasurable orgasms. The ability to contract these muscles can also lead to more frequent and multiple orgasms.
Kegel exercises for men
Kegel exercises aren't just for women. Men can also benefit from strengthening their pelvic floor muscles. In fact, Kegels can be especially beneficial for men who suffer from premature ejaculation or erectile dysfunction.
Improved erectile function: Strong pelvic floor muscles can help men achieve and maintain erections by improving blood flow to the penis.
Increased ejaculatory control: Kegels can help men gain more control over when they ejaculate, reducing the likelihood of premature ejaculation.
Enhanced orgasm: Just like with women, strong pelvic floor muscles can lead to more intense and pleasurable orgasms for men.
Improved bladder control: Kegels can help men who suffer from urinary incontinence, which can be especially common in older men.
How to perform Kegel exercises
To perform Kegel exercises, first, locate your pelvic floor muscles by stopping the flow of urine midstream. Once you've identified the muscles, you can perform Kegels anywhere and at any time.
Start by contracting the muscles and holding for a few seconds, then release. Repeat the cycle 10 to 15 times, several times a day. Over time, you can gradually increase the length and frequency of your Kegel exercises.
Some people find it helpful to incorporate Kegel exercises into their daily routine by doing them during commercial breaks while watching TV, during their commute, or while sitting at their desks at work.
In conclusion, Kegel exercises are an easy and effective way to improve sexual function and satisfaction for both men and women. By strengthening the pelvic floor muscles, you can increase sensitivity, improve orgasm, and reduce pain during sexual activity. Incorporating Kegel exercises into your daily routine can lead to a more fulfilling sex life and better overall pelvic health.
