Kegel exercises are indicated to strengthen the muscles of the pelvic floor and, among other benefits, help prevent urinary incontinence. However, did you know that they also improve sexual intercourse? According to a study by Quirónsalud, the muscles you strengthen when doing Kegel exercises are the ones that contract during orgasm, so toning them increases sensations and helps reach orgasm. This way, having the most toned area, you and your partner will enjoy sex more. In addition to these benefits, Kegel exercises also improve vaginal lubrication.
Kegel exercises were developed in 1948 by the hand of American gynecologist Arnold Kegel, who developed them for his patients as a method of controlling urinary incontinence.
Kegel exercises are a highly recommended type of practice in women, as it is common that, after having had one or more births, the female feel that their sexual intercourse is no longer the same because childbirth weakens the pelvic floor. However, experts also recommend that men strengthen their pelvic floor by putting Kegel exercises into practice, as they are a very effective weapon against erectile dysfunction and help control ejaculations and provide more pleasurable and durable erections.
How to Perform Kegel Exercises?
To do the exercises, you only have to tighten the muscles of the pelvic floor and hold on for 5 seconds. First of all, however, you must relax them and prepare the pelvic area. Ideally, do 10 reps, 3 times a day. You can do the exercises at any time, but you should know you have to sit or lie down. Before you do them, remember to pee, since your bladder has to be empty.
One of the most recurring positions in Kegels exercises is sitting in a chair, with your back against the chair and your feet flat on the floor. While you do the exercises, it’s important to squeeze the pelvic floor, not the stomach or buttocks. The movement should be upward: up and in.
One of the most common resources when it comes to having sex with your partner is sex toys. You should know that some experts also recommend using Kegel balls for 15 minutes a day to strengthen the pelvic floor.