Have you been wondering if there’s a simple, natural way to enhance your sexual performance and intimacy?
Since the 1950s, doctors discovered that Kegel and pelvic floor exercises are quite beneficial for those who want to improve their sexual stamina and satisfaction. While at the mention of these exercises, most people only think about women; they are effective for both men and women.
So, if you are looking to spice up your sex life, feel more confident in the bedroom, or recover postpartum, Kegel and pelvic floor exercises might just be the game-changer you need.
In this article, we dive into the science behind these exercises, explore their benefits for both men and women and provide practical tips to get you started on this amazing journey.
What Are Kegel and Pelvic Floor Exercises?
Kegel and pelvic floor exercises, as the name suggests, are exercises intended to strengthen the pelvic floor muscles, which are the group of muscles that support your bladder, bowels, and even your sexual organs.
The pelvic floor muscles play the role of holding everything together. When you engage in exercises to make them stronger, you get better bladder control, support of core stability, and better sexual performance.
Since we all have pelvic floor muscles, Kegels are not meant just for women. In fact, men can also benefit significantly from these exercises as they can help you last longer in bed, improve erectile function, and recover after prostate surgery.
How do Kegels Improve Sexual Health?
It’s Dr. Arnold Kegel who gets the honors for creating Kegel exercises back in the 1940s. The good doctor developed a series of exercises with the goal of helping women who had problems controlling their bladder after childbirth.
With time, the doctor realized that these exercises could help with much more than urinary incontinence.
This leads to the big question: how do Kegel exercises actually improve sex life?
Kegel and pelvic floor exercises train pubococcygeal (PC) muscles, which play a huge role in supporting your pelvic organs. Typically, these muscles are very strong when we are young and as we age, they stretch and become weaker.
Engaging in these exercises is, therefore, a practical way to improve the strength and flexibility of your PC muscles.
For women, strong pelvic floor muscles can lead to more intense orgasms, better control during sex, and faster postpartum recovery. For men, these exercises can improve blood flow to the pelvic area, leading to stronger erections and better control over ejaculation.
Due to these benefits, partners who focus on strengthening these muscles tend to have increased sexual desire for each other and greater confidence in the bedroom.
Benefits of Kegel Exercises for Men and Women
Kegel exercises provide several benefits, and these include:
For Women
- Stronger Orgasms. Women with strong pelvic floor muscles have better control of their muscles and are better placed to experience more intense and satisfying orgasms.
- Postpartum Recovery. A good percentage of women experience weakened pelvic floor muscles after childbirth, and Kegels can help restore the strength of these muscles.
- Better Bladder Control. Women can gain better bladder control and avoid having embarrassing leaks with the Kegel and pelvic floor exercises.
For Men
- Improved Erectile Function. Men who work on strengthening their pelvic floor muscles get to experience better blood flow to the penis, leading to stronger erections.
- Greater Control. Kegels also help men last longer in bed by enabling them to have better control over ejaculation.
- Prostate Health. Pelvic floor exercises can aid in recovery after prostate surgery and support overall pelvic health.
Note: These benefits vary depending on several factors, including age, gender, and health status.
How to Perform Kegel Exercises
The good thing about Kegel exercises is that anyone can perform them from the comfort of their location as they hardly need any equipment or expensive tools.
Here’s a simple step-by-step guide to get you started:
- Know your Pelvic Floor Muscles. The best trick to finding your pelvic muscles is to stop your urine midstream. You will feel these muscles contract, and you’ll be able to know how to target them when exercising.
- Get into a Suitable Position. There are many positions you take when doing Kegels, including sitting, standing, or lying down on an exercise mat. Choose the position where you feel most comfortable.
- Contract and Hold Your Pelvic Floor Muscles. Once you are in a comfortable position, focus on tightening your pelvic floor muscles and holding the contraction for between 5 to 10 seconds.
- Gradually Relax these Muscles. Work on gradually releasing the contraction slowly and then relax for between 5 to 10 seconds.
- Repeat and Practice Daily. Repeat these exercises 10 to 15 times and strive to perform them at least 3 times each day.
Once you get used to performing these exercises, you can take things to a new level by increasing the duration of contractions and the number of repetitions.
Women can also consider using Kegel weights or balls to target their pelvic muscles better. But, this is only recommended once you have followed the process described above and want to tighten these muscles more.
Common Mistakes to Avoid When Doing Kegels
Kegels and pelvic floor exercises are not pretty straightforward, but there are some common mistakes to avoid, including:
- Contracting the Wrong Muscles. Before you start Kegels, ensure you know your pelvic floor muscles and how to contract and relax them. Do not strain your abs, glutes, or any other wrong muscles.
- Holding Your Breath. Avoid the mistake of holding your breath; instead, breathe normally to avoid unnecessary tension and focus better on your pelvic floor muscles.
- Overdoing It. Always take things slow, especially when you are just beginning. Consistency is much better than rushing things and getting muscle fatigue. You should only increase intensity once you are comfortable with the basics and can perform them several times a day.
Kegel Exercises are not an End to Enhancing Sexual Performance and Intimacy
Kegels are highly recommended for partners and are a great starting point. However, they are not an end to enhancing sexual performance and intimacy.
You should prioritize working on the essentials that lead to a healthy and better relationship and sex life, such as:
- Good communication with Your Partner. A healthy relationship is held together with open, honest, and deliberate communication. By actively engaging your partner you get to know them better, resolve issues faster, and get to be on the same page on what each one wants or expects.
- Practicing Mindfulness. Staying present and connected to the things that matter, including your partner, also goes a long way in improving the quality of your relationship and sex life.
- Maintaining a Healthy Lifestyle. Besides performing Kegels, strive for a healthy lifestyle that involves regular exercise, a well-balanced diet, and proactive stress management. All these will give you the energy and enhanced focus you need to have quality time with your partner.
Know When to Seek Professional Help
Kegels must never be a replacement for seeking professional help.
It’s advisable to seek medical attention from a certified doctor if you have pelvic floor dysfunctions, are experiencing pain, or are struggling with any health condition that impacts your sex life.
Conclusion
Kegel and pelvic floor exercises have been proven to be an effective way of having better bladder control and improving sexual performance and stamina. Most partners who engage in these exercises have also reported that they feel more confident, get to enjoy sex better, and experience stronger orgasms.
If you are looking to have a better and more satisfying sex life, a great starting point would be to begin Kegels and pelvic floor exercises. Use the tips outlined in this article and get to experience these benefits for yourself.