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Basic Kegel Exercises And Their Benefits

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Kegel exercises that work on pelvic floor muscles help restore bladder control post prostate surgery, cure erectile dysfunction, delay premature ejaculation, and even boost libido. It helps women control incontinence following childbirth, improve prolapse symptoms, bladder control problems, bowel control problems, sexual sensation and response problems.

Curejoy Expert Dipti Mothay Explains:

Kegel exercises, which are also known as pelvic floor exercises consist of repeatedly contracting and relaxing the muscles that form part of the pelvic floor. This article elaborates on how to perform basic kegel exercises and the various benefits of kegel exercises.

[Read: Determining The Right Kegel Exercise For You]

Guidelines For Basic Kegel Exercise

  • Before strengthening the PC (pubococcygeus) muscle, you need to find it and train yourself to control it. Both men and women perform these exercises in basically the same way. The most important step is finding these muscles.
  • To find your PC muscle, try to stop the flow of urine while you are urinating. If you succeed, you’ve got the right muscle. Don’t do it on a frequent basis, just do it once or twice to locate the pelvic floor muscles.
  • Empty your bladder and sit or lay down.
  • Start by contracting these muscles and hold this contraction for 10 seconds and release. Repeat 4-5 times while having 10 seconds of rest between each contraction. Aim to do it 3 times a day so it is part of your daily routine.
  • If you want to get the best results, tighten only your pelvic floor muscles, but don’t tighten the muscles in your abdomen, thighs or buttocks.
  • Don’t hold your breath but continue to breathe regularly during the exercise.
  • When you are confident in your correct Kegel exercise technique, contract your pelvic floor muscles with your strongest possible effort
  • Progress your Kegels from lying down into upright sitting and standing.

[Read: The Only 6 Best Exercises For A Strong Core]

Benefits of Kegel Exercises

  • Research suggests that Kegels may help restore bladder control after prostate surgery, improve erectile dysfunction, delay premature ejaculation, and perhaps even boost libido.
  • Kegel exercises help women control incontinence following childbirth.
  • These exercises can help women improve prolapse symptoms, bladder control problems, bowel control problems, sexual sensation and response problems.
  • Kegel exercises helps to strengthen the pelvic floor muscles and both men and women can tremendously benefit from them. 
CureJoy Editorial

The CureJoy Editorial team digs up credible information from multiple sources, both academic and experiential, to stitch a holistic health perspective on topics that pique our readers' interest.

CureJoy Editorial

The CureJoy Editorial team digs up credible information from multiple sources, both academic and experiential, to stitch a holistic health perspective on topics that pique our readers' interest.

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147 comments
bhaikhurram
bhaikhurram 5pts

i am facing ED due to this kegel any cure 

Nesha Williams
Nesha Williams 5pts

They also have little silver cylinder weights for kegel exercise..

David Lyon
David Lyon 5pts

Thank you. Should I start doing these? How often?

Violet Biey
Violet Biey 5pts

Noor Faizah Maleck Ismail tingat korang haha

Jen Fokkens
Jen Fokkens 5pts

They also help to keep you pelvis in correct alignment thus preventing lower back and leg problems. They have helped me in that area.

Carol Fleming
Carol Fleming 5pts

Benefits of Kegel Exercises:Research suggests that Kegels may help restore bladder control after prostate surgery, improve erectile dysfunction, delay premature ejaculation, and perhaps even boost libido.-Kegel exercises help women control incontinence following childbirth.-These exercises can help women improve prolapse symptoms, bladder control problems, bowel control problems, sexual sensation and response problems.-Kegel exercises helps to strengthen the pelvic floor muscles and both men and women can tremendously benefit from them. Per this page article. :)

Nanii Fuentes
Nanii Fuentes 5pts

Lol my first name is so unique that anyone can find me with just that. So I decided to change it

Clover Sprout
Clover Sprout 5pts

men need to do them as well. that is why they are unable to last in bed, they are not told to do this. it's important for women because men are not able to satisfy these days.

David Lyon
David Lyon 5pts

How does this promote wellness? Please enlighten me

Mahaboob Basha
Mahaboob Basha 5pts

Kegel is a good exercise for men. Who masters this would be enjoying his personal life to the maximum extent.

Vikas Shivhare
Vikas Shivhare 5pts

Jankari hindi me de to acchi tarah samaj aayega aur sabhi logo ko bhi.isse har kisi ko samaj nahi aayega

Ayurveda
Ayurveda 5pts

Kathy Terry You're welcome! :)

Ayurveda
Ayurveda 5pts

Give it a try! :) Kathy Terry

Still Human
Still Human 5pts

They say try everything once, not everyone once. I'd f*ck me.

Still Human
Still Human 5pts

I know you can read my thoughts, boy: Meow, Meow, Meow, Meow, Meow, Meow, Meow, Meow, Meow, Meow, Meow, Meow, Meow, Meow, Meow, Meow.

Kumar PK
Kumar PK 5pts

I dont knw how to do it fr PE or ED

Becky Gee
Becky Gee 5pts

Rachael Gunter this had me dying laughing..lol

Ayurveda
Ayurveda 5pts

Jennifer Packard Here you go! :)