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What Exactly Are Kegel Exercises?

Updated: Feb 5

Kegel exercises are known to help make the muscles under the uterus and bladder stronger. They are also helpful for both men and women to make sex more pleasurable.

There are some things that cannot be avoided like when we grow older we lose abit of control on what goes on down there, when you gain weight, after childbirth or even cases when men go through prostate surgery.

If you are simply curious to try out something new to better you up your sex-game, this is a great piece for you too.

Kegel exercises are super easy to do and can be done anywhere. When sitting or laying down, at your desk, while driving basically anywhere for a few minutes and that is it.

What Exactly Is A Kegel Exercise And How to Find the Right Muscles

The best way to explain a kegel exercise is like pretending you have to urinate and then holding it. All you have to do is relax and tighten the muscles that control urine flow.

Now that you know, the next time you have to go to the bathroom, try doing a kegel exercise. Just start to release urine and then stop midway. Do you feel the muscle in you Vajayjay (for the girls), bladder or back end get tight. Those are what you would call the pelvic floor muscles. If you feel them tighten, you have done the exercise right. Your thighs, buttock muscles, and abdomen should remain relaxed.

How To Perform A Kegel Exercise

To start, breathe in deeply and relax your body when you are doing these exercises. Make sure you are not tightening your stomach, thigh, buttock, or chest muscles.

After 4 to 6 weeks, you should already feel the difference. Keep doing the exercises, but do not increase how many times you do them. Overdoing it can cause side effects.

  1. Ensure your bladder is empty, you can either sit down or lay down.

  2. Once that is done, tighten your pelvic floor muscles.

  3. Hold them tight and count 3 to 5 seconds and them release them.

  4. Relax the muscles and count 3 to 5 seconds.

  5. Repeat 10 times, 3 times a day (morning, afternoon, and night) and have done a kegel exercise.

Key Notes to consider

As we all know, everything we do comes with some side effects and it is always safe to know both ends of the coin.

Once you learn how to do these exercises, practice them while using the bathroom once a month. Doing these exercises while using the bathroom can weaken your pelvic floor muscles over time or even worse cause damage to bladder and kidneys.

In women, doing kegel exercises incorrectly or with too much force may cause vaginal muscles to tighten too much (we don't want that to happen). Instead of pleasure, this can instead cause pain during intercourse.

If you suffer from lack of self-control when using the bathroom, the situation is likely to return if you stop doing these exercises. Once you start doing them, need to be able to religiously continue to do them for better self-control.

And that's it. Have you tried these before? Do you find them helpful? Let me know your thoughts.


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