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.