When you perform Kegel exercises, you’re strengthening your pelvic floor all the while improving your gastrointestinal health. Along with that, this exercise can even benefit both your sexual health and function. Simply maintain a regular exercise plan for yourself, and you’ll be seeing results almost immediately.
4 Benefits for Men
Kegel exercises have been mostly targeted at women; however, men can experience the same benefits (and maybe even more) from just these exercises. Here are 4 advantages men can benefit from the Kegel exercise:
- Improve Bowel Movement
When you perform Kegel exercises, this, in turn, relaxes the muscles that support your rectum. This specific group of muscles is what is commonly known as the sphincter, which controls your bowel movement.
Adding to that, Kegel exercises also strengthen your pelvic muscles. When your pelvic floor is properly exercised, your bladder control will improve and you will experience fewer episodes of urinary incontinence.
- Avoids Premature Ejaculation
Another benefit of performing Kegel exercises is that they reduce the likelihood of premature ejaculation. This exercise is known to help support the ischiocavernosus and bulbocavernosus muscles located in the pelvic area.
These sets of muscles are found within the penis area and become active when a man is aroused.
- Eliminates Erectile Dysfunction
Kegel exercises are also proven to be useful in preventing erectile dysfunction in most men. Erectile dysfunction is when a man finds it difficult to achieve an erection during sexual intercourse and could therefore become a hindrance to his self-confidence and sexual satisfaction.
Strengthening your lower body, which is close to the genital area, supports the penis in maintaining a proper erection.
- Prevents Incontinence
One of the most natural ways in avoiding incontinence is by doing daily Kegel exercises. When you relax and tighten the muscle during exercise, you are already controlling your urinary flow.
What exactly is incontinence? Incontinence can be easily summarized as the loss of bladder control. Urinary leakage is common for incontinence and could heighten the risk for the overall health of your urinary system.
4 Benefits for Women
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Women often struggle to maintain their sexual health along with satisfying their sexual pleasures. However, with the Kegel exercise, women can experience various benefits. Here are 4 benefits women can get from Kegel Exercises:
- Higher Likelihood of Reaching Orgasm
Orgasms can be difficult for some women, especially if they are not familiar with their bodies. One strategy in reaching faster orgasms for women is by performing Kegel exercises.
When you execute this exercise and strengthen your pelvic floor, you are supporting the pubococcygeal muscle; a muscle that is the main proponent of achieving an orgasm.
- Lubrication in the Vaginal Area
Exercises such as Kegel can assist in relaxing stressed muscles found in your vaginal area, which in turn can boost blood circulation on your pelvic floor. This heightens your sexual arousal, allows more lubrication to the vagina, and increases the likelihood of achieving an intense orgasm.
You can perform these exercises at home or seek professional services such as pelvic floor physiotherapy in North York. Whichever way you will follow, consistency is an essential factor in properly achieving all of these benefits.
- Improves Health During Menopause
Most women experience the beginning of menopause at the ages of 45 to 55. This is when women haven’t experienced menstruation in over 12 months and experience a drop in their estrogen levels, which results in lesser lubrication during intercourse, vaginal dryness, and hot flashes with your body.
As you perform Kegel exercises, it’s as if you’re squeezing the very last ounces of the blood circulating within your pelvic floor, thus improving your estrogen levels to reach a higher rate.
- Fast Recovery from Childbirth
After delivering a human child from your vagina or through a cesarean, the pelvic floor muscles will weaken. This might also result in a possible episiotomy.
However, these muscles will eventually heal, similar to every other muscle in your body. The difference is that Kegel exercising can provide faster results. It strengthens your lower pelvic floor and improves the muscles surrounding the genital area.
5 Steps in Performing Kegel Exercise
As you perform this type of exercise, be sure you are in a comfortable area while properly maintaining the relaxation of your body. You can execute this exercise by either standing or sitting on a chair. Once you’re satisfied with your position, follow these steps:
- Take a deep breath through your nose and be sure your abdomen rises as it inhales air. Be sure that your pelvic floor is still relaxed when you take a deep breath.
- Exhale slowly through your mouth and proceed to contract your pelvic floor muscles.
- Keep your muscles flexed for at least 3 to 6 seconds as you breathe out. This process is commonly known as “Contraction”.
- Repeat the same steps a few more times until you begin to realize that your muscles have finally relaxed.
- Relax your muscles for another 6 to 10 seconds. Be sure you aren’t holding in your breath as you contract your muscles. Repeat this exercise 10 more times per session.
Consistency is the number one most significant factor in achieving your goals through exercise. Condition yourself into performing these exercises regularly to see faster results for your health. You may also try a relaxing massage therapy in Mississauga to fully relax your muscles if you do not have the time or ability to exercise freely.
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