Kegel exercises have effects not only for women but also for men
Arnold Kegel was an American gynecologist who dealt with postpartum incontinence. The result of his research was an exercise that sometimes raises his eyebrows due to its simplicity, but according to experience, the results cannot be denied. The exercise, originally designed to correct anatomical problems and postpartum disorders, is today one of the most popular in the world.
When to perform your Kegels
Do Kegel exercises part of your everyday routine? For example:
- Fit in a set of Kegel workouts every time you do a regular task, such as cleaning your teeth.
- Do another set after you pee, to get relieved of the last few drops of urine.
- Contract your pelvic floor muscles just before and during any exercise that puts pressure on your stomach, such as sneezing, hacking, snorting, or heavy lifting.
Kegel’s exercise is designed to strengthen the pelvic floor muscles. It is sometimes used in women before childbirth, especially if it is a classic vaginal birth, but mainly after it. These muscles control, among other things, the retention of urine, and just after birth, they are so weakened that their function can fail, and urine may leak.
The exercise itself has a relatively simple course:
- sit down or lie down, but in any case, try to relax the whole body as much as possible, do not be stiff, and stay still for a while
- then try to consciously locate the muscles that you want to stop urine when you are generally in the toilet, or when you need it for a small need, but you want to delay it
- now contract these muscles, but only those, not the buttocks, abdomen or thighs, and when they contract, they should move up as if
- After contraction, try to stay in a new position for 5 to 10 seconds and then relax the muscles. After a short 5 second break, repeat the procedure.
- Both women and men can do this exercise. At first, you will not be able to stay in a position with tense muscles for a long time, but it only needs practice. Repeat the grip and relaxation of the muscles ten times in one exercise.
- During exercise, the abdomen and hips must not be tense and proper breathing is essential. Inhale as the muscles contract, but continue to exhale and inhale as you consciously stretch. After release, exhalation should come. Over time, you can repeat this exercise several times a day, but no more than three times a day.
Kegel exercises for women
Women use Kegel exercises mainly after childbirth, but it is not the only positive effect that the exercises have. Strengthening the muscles at the bottom of the pelvis also has benefits in other areas that may not be related to muscle weakness due to childbirth at all.
For women, Kegel’s exercises are, therefore, suitable for the following cases:
Supporting urination control:
Of course, the primary goal remains postpartum support to support the strength and control of the pelvic floor muscles in order to control urination better. In this respect, post-natal exercise is irreplaceable.
Support of the organs and muscles of the pelvis:
Exercise strengthens the muscles’ better grip when stopping urination and the pelvic muscles in general, which is reflected in their better functioning. It also supports the organs in the pelvis, especially the uterus and its proper position.
A big plus of this exercise in the case of adequate performance is the effect on the muscles at the bottom of the pelvis and the buttocks. With regular exercise, especially in the supine position, you can shape your background.
Kegel exercises for men
While in women, the purpose of the exercise is to strengthen muscles for better control of urination, although it has wider use, in men, it has many more positive effects, primarily on the quality of love life. However, the impact on the prostate gland is also enjoyable.
Here are the three most important positive effects of Kegel exercises for men:
During exercise, you train not only the pelvic floor muscles but also better blood flow to the genitals, which improves the erection and its maintenance or use Fildena 100 at Himsedpills or vigora. Exercise also strengthens the erection and erection of the penis, which also positively affects its hardness.
Better ejaculation control:
After standard condoms, the second most common choice is fragrant condoms with different colors, sometimes even glowing in the dark. They can have different aromas or flavors, most often fruity, chocolate or menthol.
Prostate and urinary tract function:
Last but not least, exercise also has a positive effect on the condition and functioning of the urinary system and the urinary tract in men. Improving the pelvic floor muscles’ flexibility will also help the prostate, which is located near it.