Kegel exercise consists
of contracting and relaxing the muscles that form part of the pelvic floor. The pelvic floor is a
"hammock" of muscles that hold the pelvic organs in place. The pelvic
floor muscles are located between your legs, and run from your pubic bone at
the front to the base of your spine at the back. They are in the shape of a
sling and hold your bladder and urethra (the tube that urine comes out of) in
place.
The purpose of doing Kegel exercises is to
promote better sexual health by working the pubococcygeus (PC) muscle. A healthy and robust
PC muscle provides many benefits to men. It helps maintain and control
ejaculations and erections. It also increases the flow of blood to the penis,
prevents incontinence and keeps the prostate in good shape.
1.
Try to contract the muscles you would use to
stop urinating. You should feel your pelvic muscles squeezing your urethra and anus. If
your stomach or buttocks muscles tighten, you are not exercising the right
muscles.
2.
When you've found the right way to contract
the pelvic muscles, squeeze for 3 seconds and then relax for 3 seconds.
3.
Repeat this exercise 10 to 15 times per
session. Try to do this at least 3 times a day. Kegel exercises are only
effective when done regularly. The more you exercise, the more likely it is
that the exercises will help.
4. Do Kegels in various positions - while
sitting, standing, lying down, or kneeling - two or three times a day. If you
do them regularly, you'll feel the difference in eight to 12 weeks. The fact
is, nobody will ever know when you're doing your Kegel exercise routine.
Because everything is located in your pelvis/abdomen, you can do Kegels at
work, in your car, at the movies, or even grocery shopping
You will experience such benefits if you do Kegels on a regular basis:
·
Stronger pelvic muscles
· Increase the bloodflow to the genital area,
and so support sexual arousal mechanisms
·
Increased pleasure with your sexual activity
·
Increased ability to have erections (longer
and harder)
