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First invented by physician Dr. Arnold Kegel in the late 1940s, Kegel exercises were originally designed for women struggling with bladder incontinence following childbirth. Also referred to as “pelvic floor exercises”, Kegels serve to engage and strengthen musculature in the genital region that has been weakened, causing bladder incontinence and general slackness in the implicated musculature.
Kegel exercises and the benefits of doing them extend to your sex life. They can empower women sexually by creating a potent tool for intercourse to spring on their male partners to truly gratifying effect. But Kegel exercises can benefit men, too. So, read on to find out how to do Kegel exercises to reap the benefits!
What the Heck is a Pubococcygeus?
Known as the PC, the pubococcygeus is shaped like a hammock, holding the pelvic organs in place, including the bowel, bladder, and (in women) uterus. Men who struggle with erectile dysfunction have found a secret weapon in Kegeling, with one study showing that 40% of the 55 participants completely regained sexual function. So, the benefits of Kegel exercises for men with ED are well worth exploring!
Women who have a compelling urge to urinate with an immediate loss of urine and those who lose small amounts while coughing, sneezing, or laughing can benefit from strengthening the PC. But these muscles also allow women to use the vagina to squeeze the penis during intercourse, producing more sensory variation for both themselves and their partners.
There are many tutorials online about how to do Kegel exercises but why mess with a good thing? Once you figure out how to flex your PC musculature – and once you get accustomed to Kegel exercises and the benefits of doing them, you’ll wonder what took you so long!
How to Do Kegel Exercises
Because the PC is present in males and females, exercising the pelvic floor muscles and figuring out which ones they are is virtually the same for both. So, how do you find them? It’s actually quite easy!
The next time you urinate, try to stop the stream. The muscles you use are the ones you need to strengthen. If you can stop your pee mid-stream, you’re halfway there, Kegel trainees! Focus on the sensation and the muscles being used. Do this several times.
Now that you know where the PC is, it’s time to start reaping the benefits of Kegel exercises. Here’s how:
- Squeeze the pelvic floor muscles. Hold for a count of 3. Relax for a count of 3. Repeat.
- Be aware of what you’re doing. Kegel exercises are very specific. How to do them is to avoid implicating the abdomen or other core muscles needlessly. Focus on the PC.
- 10 repetitions, 3 times a day is the sweet spot, allowing you to fully enjoy the benefits of Kegel exercises. With a strong pelvic floor that solves incontinence and turbo-charges your sex life, you’ll be good to go!
The Sexual Benefits of Kegel Exercises
We know that orgasms are health-positive. The contractions experienced during orgasm are part of the reason for the health benefits they impart. But performing Kegel exercises is how to do your orgasms a favor! It stands to reason that a strong pelvic floor is more likely to produce the earth-shattering orgasms you desire.
Men who Kegel have more control over their orgasms and increased staying power. That’s good news for everyone! Women have a secret weapon in the Kegel that adds pelvic floor strength to squeeze their lover’s penis with their vagina, adding something exciting and new to the joyful proceedings! And once you’ve become a Kegel Allstar, anyone can produce their own orgasms by Kegeling – anywhere, any time.
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