Kegel Exercise Guide: Detailed explanation of benefits and step-by-step instructions to help you achieve a happy sex life!

What are Kegel exercises? Can both men and women do Kegel exercises? In addition to medical uses, Kegels are also a great helper for improving the quality of your sexual life! This article will share the benefits of Kegel exercises and the side effects of doing too many Kegel exercises, tell you how to do Kegel exercises, and share recommendations for adult products to make your sex more enjoyable!

1. What are Kegel exercises? Who needs to doKegel exercises?

Kegel Exercise, also known as pelvic floor muscle exercise, vaginal contraction exercise, levator ani exercise and pelvic floor muscle training. The focus of this exercise is to enhance muscle strength through exercises focusing on the pelvic floor muscles to alleviate problems such as urinary incontinence and uterine prolapse that women may face after childbirth.

The pelvic floor muscles are an important muscle group that supports the bladder, urethra and other organs. As long as the core muscles have sufficient strength, they can help the body reduce urinary incontinence and improve bladder control. The pelvic floor muscles may be weakened due to various reasons, such as surgery, childbirth, excessive obesity, etc. Even people who have long-term constipation or chronic cough may also develop pelvic floor muscles due to constant pulling. Causes muscle relaxation. Therefore, if you belong to the following groups, it is highly recommended to perform Kegel exercises to help strengthen the pelvic floor muscles:

1. Women who are pregnant or have just given birth
2. Women who have delivered their baby by caesarean section
3. People who are overweight
4. People who have had surgery in the pelvic area
5. Discover that their age People who are growing older and losing muscle strength
6. People who suffer from long-term constipation
7. Want to use Kegel exercises to relieve constipation People who have a firmer lower body and improved abdominal and hip curves

2. How to do Kegel exercises? Super detailedIllustrations of Kegel exercises, suitable for both boys and girls!

"How should girls do Kegel exercises?"

"I would like to ask for the Kegel exercise teaching version for men!"

Since the pelvic floor muscles are rarely used in daily life, most people lack a clear idea of ​​how to train them. In fact, training the pelvic floor muscles feels like suddenly holding in the urine during urination. The moment you feel the urethral opening tightening, you will feel the force of contracting the muscles around the anus and urethra, and this is what Kegel exercises do. Exercise style.

By repeatedly performing Kegel exercises, you can effectively enhance the strength and control of the pelvic floor muscles. Kegel exercises can be performed in any way. The following are three forms of sitting, standing, and lying down. Exercise teaching is suitable for both boys and girls!

(1) Standing posture: Kegel Exercise teaching

1. Stand straight, spread your feet shoulder-width apart, and let your hands hang naturally at your sides or rest lightly on your waist.
2. Concentrate on the pelvic floor muscles, slowly tighten them, and feel the contraction of the muscles, but be careful not to exert force on the buttocks and thighs. Only the pelvic floor muscles exert force.
3. Hold the contraction for about 10 seconds, then slowly relax your pelvic floor muscles.
4. Relax for 10 seconds and then repeat again for a total of 15 sets.

(2) Sitting Kegel Exercise Teaching

1. Sit on a chair with your feet flat on the ground and keep your body upright.
2. Tighten your thighs and lift them to a 90-degree angle. You should feel the contraction of your pelvic floor muscles and the muscles around your tailbone.
3. Hold the contraction for about 10 seconds, then slowly relax the muscles and lower the feet.
4. Relax for 10 seconds and then repeat again for a total of 15 sets.

(3) Lying Kegel Exercise Teaching

1. Lie on a yoga mat, with your feet flat and your knees bent, and your hands resting lightly on your sides.
2. Lift your toes slightly, and then tighten the pelvic floor muscles with the levator anus. At this time, it will feel like a force is being lifted up from the abdomen and pelvis. Be careful not to exert force on your buttocks and thighs. Only your pelvic floor muscles can exert force.
3. Hold the contraction for about 10 seconds, then slowly relax your pelvic floor muscles.
4. Relax for 10 seconds and then repeat again for a total of 15 sets.

3. Boys can also do Kegel exercises! Revealing the benefits of Kegel exercises for boys and girls

Not only improve urinary leakage! 5 Benefits of Kegel Exercises for Women

Although Kegel exercises were first used to improve postpartum urinary leakage problems in women, its benefits for women go far beyond that. Here are the 5 major benefits that women can get from doing Kegel exercises:

• Say goodbye to urinary leakage problems: Postpartum women can improve their bladder control through Kegel exercises and no longer have to worry about urinary incontinence.
• Improving postpartum sequelae: Kegel exercises can help improve problems such as uterine prolapse and vulvar prolapse, and reduce postpartum sequelae.
• Increase the chance of vaginal delivery: Pregnant women can strengthen their pelvic floor muscles through Kegel exercises to help increase the chance of vaginal birth.
• Reshape the perfect posture: Training the pelvic floor muscles can indirectly achieve the effect of shrinking the abdomen and raising the buttocks, helping to tighten the abdominal lines and regain charming curves.
• Improve the quality of your sex life: By contracting vaginal muscles, the elasticity and tightness of the vagina can be improved, which has a positive effect on improving the quality of sexual life.