Benefits of Kegel exercises for Women
- Kegel exercises increase the bloodflow to the genital area, and so support sexual arousal mechanisms.
- Kegel exercises strengthen and tone the muscles of the vaginal canal, and so women who Kegel can, if vaginal stimulation is their choice, and if they do some additional work on themselves, improve their capacity to orgasm by means of vaginal play, in terms of both the intensity and the frequency of their orgasming.
- Kegel exercises are essential to the treatment of sexual difficulties such as vaginismus and dyspareunia (pain on vaginal intercourse).
- Kegel exercises prevent incontinence, prolapses, and many other problems of the pelvic floor that are often associated with aging.
- Kegel exercises strengthen and tone the muscles of the pelvic area in a way that can make vaginal delivery during childbirth easier.
Other ways to increase sexual arousal and enjoyment for women can be found at Female Sexual Enhancers.
Benefits of Kegel Exercises for Men
- kegel exercises increase the bloodflow to the genital area, and so support sexual arousal mechanisms.
- kegel exercises strengthen and tone the muscles that are involved in ejaculation, and so men who Kegel can, if they do some additional work with themselves, gain greater control over the timing of their ejaculations.
- kegel exercises prevent incontinence and other problems that are often associated with aging.
Other ways for men to improve there "PC" muscles and sexual health can be found at Improving Male Sexual Health
How to find your "PC" muscles
Go to the bathroom and sit on the toilet (men, it is also a good idea to sit for this). in the middle of your stream of urine, stop and start the stream several times. The muscles you use to do this are your PC muscles. At first, you may find that you are also squeezing your anal muscles; as you become experienced with kegel exercises, try to separate out the muscle groups that you are able to exercise by squeezing.
How to do regular Kegel exercises
Nw that you have located your PC muscles, you can exercise them while your bladder is completely empty.
- Try squeezing your PC muscles as hard as you can for a count of three seconds. Then let them relax. To begin with, see how many times you can do this before the muscles feel tired.
- Figure out a suitable exercise routine just as you would if you were trying to tone and strengthen a different muscle group by going to the gym every other day. For example, suppose you start by being able to do only five strong squeezes; try doing three sets of five once or twice a day for a week, and then try increasing this to three sets of eight strong squeezes.
- If you work up to three sets of forty or more strong squeezes, you are probably healthy enough for most purposes, and need only to maintain this level of fitness by doing these three sets four times a week (instead of once or twice a day).
- We also recommend that you experiment by varying the type and timing of the PC squeezing you do as you train these muscles: slow clenches, many quick flutters, and so on. This will make you more familiar with these muscles – notice also when your abdominal muscles or your anal muscles feel like they also want to join in the exercise.
Remember, you should try to separate out kegel exercises from anal squeezing. If you are in doubt, go back and refind your PC muscle while urinating. Once you are skilled at kegel exercises, you should be able to do them without anyone else knowing what you are doing... boring meetings at work, tedious lectures at conferences, and other daily events all become opportunities to work quietly on improving your sexual health!
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