Kegel Exercises

Is there a way to intervene in the physiology of our genitals in order to improve our sexual life? The answer has been provided for about 65 years now by the American gynaecologist Arnold Henry Kegel, who became famous for his detailed study and development of special exercises for the pelvic floor. The methodology of Kegel exercises became world famous and is now the be-all and end-all for tightening the genital muscles.

Kegel's first publications on these exercises were made in 1948, and in a report in 1952 he reported that women who had problems with their orgasms, after only 12 weeks of exercises, not only had orgasms more easily, but they were more frequent and more intense.

    It is one of the few methods that works beneficially in combating incontinence in both sexes and, finally, increases female sexual satisfaction and helps reduce premature ejaculation in men.

Some factors such as pregnancy, childbirth, aging, overweight or even hormonal problems (see reduced estrogen levels) often result in weakened pelvic muscles. Kegel exercises are ideal for regaining pelvic floor muscle strength in such cases.

The goal of Kegel exercises is to improve and strengthen the pelvic floor muscles. In pregnancy cases, the Kegel method is used to prepare the pelvic floor for normal deliveries. Also, these exercises are used as a treatment for vaginal prolapse and prevention of uterine prolapse (in women) and to treat prostate pain and swelling resulting from benign prostatic hyperplasia and prostatitis (in men).

It is one of the few methods that is beneficial in combating incontinence in both sexes and, finally, it increases female sexual satisfaction and helps reduce premature ejaculation in men.
How are Kegel exercises done and with what frequency?

Kegel exercises exercise the pubococcygeal muscles or - to put it another way - the muscles we use when we want to stop urination, which are also known as "sex muscles". Try contracting these muscles as if you want to delay urination and hold in this position for at least 5 seconds. Breathe in with each squeeze and then exhale, relaxing the muscles. Three times a day, for 12 weeks, is enough for a proper exercise cycle, which will pay 100% fruit.
Am I doing it right?

It is very important to check that the exercises are done in the right way and that you are actually exercising the right muscles. There are two easy ways that can help us test if the exercise is being done correctly:

    To fully understand which muscles to focus on, a visit to the toilet and trying to stop urinating during it is enough. Those muscles that manage to stop urination are the right ones to exercise.
    Lie on your back and with your fingers on your vulva, suck as if you are trying to stop the urine from coming out of the bladder. If you feel the spot you are touching with your fingers tighten, then you are squeezing the right muscles.

The above test is very important, as 33% of women who start exercises do so by squeezing the wrong muscles. If, for whatever reason, you fail to focus on the right muscles, talk to your doctor to suggest the correct technique.

It is equally important not to push other muscles at the same time. You need to be careful not to squeeze your stomach, legs or other muscles, as this can cause problems for your bladder muscles. Concentrate, take deep and frequent breaths and squeeze only the right spot.
You should repeat the exercises at least 3 times a day. Do the exercises daily, in three different positions. Lying down, sitting and standing upright. When you do the exercises from all these 3 positions, then the muscles of the area will become stronger. It only takes 5 minutes, three times a day!
In how long will I see the results of the workout?

Only with regular exercises will we be able to complete the 12-week treatment and we will see the results even from the first month. In cases of using the exercises to combat incontinence, we will see results from the first three weeks, and we will start to notice their contribution to the sexual field from 40 days!

In men, the Kegel method begins to bear fruit after the first month of regular exercises, seeing a difference in erection, ejaculation control and in some cases even in penis size!
Strengthening "tools"

There is a plethora of erotic toys that have been created specifically for this purpose: strengthening specific muscles.

    Dumbbells or vaginal weights or cones: specially designed to be held in the vagina. The action of holding the device internally, to improve muscle tone, is now one of the most widespread. Their weight varies according to the muscular condition of the person doing the exercises.
    Electrostimulation or TENS: These are devices that administer an electric current through an internal probe. This device stimulates the muscles and through electronic pulses helps the muscles to contract. This makes them firmer and fitter.
    Colic balls: Small, sensual balls, with or without vibration, that will help to strengthen the pelvis, making the process even...stimulating!

You have to be very careful every time you use the pelvic muscles. Whenever there is pressure on the bladder, (such as when you sneeze, get up from a chair or bounce), then the pelvic muscles play a very important role in performing these actions.

Science has given us many techniques to make our lives easier and better. It only takes a few minutes a day to revive your sex life and make it enjoyable and healthy again. By incorporating these techniques, the difference will be felt very quickly and give that extra spark to your erotic...adventures!

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