Exploring Kegel Exercises for Both Men and Women
Enhancing Sexual Wellbeing Through Pelvic Floor Muscle Strengthening with Kegel Exercises
Men struggling with premature ejaculation can significantly improve their condition by strengthening their pelvic floor muscles through Kegel exercises.
This article will delve into the relationship between Kegel exercises and pelvic floor muscle strength, along with the resulting health benefits for both men and women.
Let's dive in!
What Exactly Are Kegel Exercises?
Kegel exercises involve contracting and relaxing the pelvic area to strengthen the pelvic floor muscles.
Commonly referred to as pelvic floor exercises, Kegel exercises offer benefits for both men and women, aiding in urinary incontinence, bowel control, and impacting sexual function.
What Are the Benefits of Kegel Exercises?
The pelvic region comprises the urinary bladder, urethra, colon, rectum, and reproductive organs.
In women, this area also includes the uterus, ovaries, and vagina.
The pelvic floor consists of a dome-shaped muscle that encircles these structures. By effectively strengthening these muscles, pelvic muscles can uphold the integrity and functionality of our organs, thereby averting potential issues stemming from weakness.
Kegel exercises benefit us by:
- Reducing symptoms of bladder and bowel incontinence
- Helping control the passing of wind Increase the strength and control of pelvic floor muscles Improved function of pelvic organs
- Increase the strength and control of pelvic floor muscles
- Improved function of pelvic organs
Advantages for Men
In men, Kegel exercises target the pelvic muscles responsible for erections, ejaculation, and the complete emptying of the urethra after urination.
The image below illustrates the location of muscles in the male pelvic floor area.
The ischiocavernosus, bulbocavernosus, and pubococcygeus muscles, situated between the anus and genitals, play crucial roles in each of these functions.
Upon arousal, these muscles relax to facilitate blood flow into the penis, aiding men in achieving and sustaining a firm erection.
Enhanced muscle strength in these areas can lead to delayed ejaculation. Kegel exercises provide a straightforward and effective solution for men grappling with symptoms of premature ejaculation.
Advantages for Women
When it comes to pelvic floor muscle exercises, women can reap benefits akin to men!
Engaging in the process of contracting and relaxing the pelvic muscles enhances blood circulation to the vagina, thereby augmenting vaginal lubrication and elevating levels of arousal. Additionally, it can facilitate achieving orgasm during vaginal penetration.
Pelvic muscle contractions serve as a valuable exercise for women encountering discomfort during sexual intercourse, tampon insertion, or pelvic exams, promoting greater control over the vaginal muscles.
The image below illustrates the location of muscles in the female pelvic floor area.
Moreover, Kegels aid in preventing pelvic organ prolapse, a condition often occurring post-pregnancy (particularly after a cesarean section), during menopause, or following a hysterectomy procedure.
How to Perform Kegel Exercises
To reap the benefits of pelvic floor muscle training, it's crucial to ensure you're engaging the correct muscles. That's why maintaining proper form is essential!
Here are 5 steps that both men and women can follow:
- Begin either sitting down on a chair or lying down on your back with your knees bent
- Contract your pelvic floor muscles by squeezing in like you're trying to stop yourself from urinating
- Hold for 3 to 5 seconds, then relax for 3-5 seconds
- Repeat the exercise for 10 repetitions, 3 times per day (morning, afternoon and evening)
- Remember to breathe freely throughout this exercise and avoid stiffening other muscles
How Long Does It Take to See Results from Kegel Exercises?
Just like with any exercise routine, seeing results from Kegel exercises requires time and consistency. If you're dedicated to performing your Kegel exercises three times a day, you can anticipate progress over time.
Please refer to the table below for some general timeframe examples as a reference. However, it's important to keep in mind that individual results may vary.
| How often | Timeframe | Results |
|---|---|---|
| 3 x per day | 3-6 weeks | change in bladder control |
| 3 x per day | 4-6 weeks | increased vaginal tightness |
| 3 x per day | 12 weeks | reduced symptoms of PE |
Remember, everyone's body responds differently, so patience and consistency are key to achieving your desired outcomes.
When Should You Consult a Pelvic Floor Specialist?
A pelvic floor therapist can be a valuable resource in restoring the strength and function of your pelvic floor muscles.
If you're encountering adverse symptoms associated with a weakened pelvic floor, such as urinary incontinence, premature ejaculation, or pelvic organ prolapse, these specialists are adept at guiding movement and correcting improper form.
Pelvic rehab physical therapist Elizabeth Hopkins emphasizes the importance of three key factors for optimal pelvic floor function: strength, flexibility, and coordination.
If you find yourself persistently experiencing symptoms of muscle imbalances or a lack of pelvic floor control despite engaging in daily Kegel exercises for 2-3 months, it may be worthwhile to consider seeking pelvic floor therapy.
Devices for Pelvic Floor and Kegel Exercises
A variety of devices designed for pelvic floor and Kegel exercises have gained popularity as alternative methods for enhancing strength, flexibility, and functionality in the pelvic region.
One such device is the weighted vaginal cone, utilized by women to train their pelvic floor muscles. By inserting the cone, the objective is to contract the pelvic muscles to prevent the device from slipping out.
Additionally, there exists a Kegel cone that provides added resistance while performing exercises.
Common Questions
Q: What are Kegel exercises good for?
A: Kegel exercises help strengthen pelvic floor muscles, supporting and addressing weaknesses in the bladder, small intestine, vagina, uterus, and rectum. They are beneficial for preventing urine leakage, boosting arousal, increasing lubrication (for women), and reducing symptoms of premature ejaculation (for men).
Q: Do Kegel exercises make you tighter?
A: Yes! When performed correctly and consistently, Kegel exercises effectively tone and tighten the muscles in the vagina. This can even lead to more intense orgasms for most women.
Q: How do I know if I'm doing Kegels right?
A: For women, you can insert one finger into the vagina and perform a Kegel. When done correctly, you'll feel a tight grip around the finger during contraction, then a release during relaxation.
For men, you can check if your Kegel form is correct while urinating by stopping the urine flow. When done correctly using the right muscles, you'll feel a muscle contraction near the back of the pelvic floor.
Q: Do you squeeze the butt when doing Kegels?
A: No. During a Kegel exercise, you should relax your buttock muscles during contraction since they have no connection to the pelvic floor.
KEY TAKEAWAYS
• Kegel exercises offer a straightforward and efficient method to strengthen the pelvic floor.
• They provide equal benefits for both men and women, enhancing bladder control, reducing symptoms of fecal incontinence, and improving sexual function.
• Kegels serve as an effective remedy for premature ejaculation in men and pelvic organ prolapse in women.
• It's recommended to perform pelvic exercises up to three times per day, holding each contraction for 3-5 seconds.
• If pelvic dysfunction persists, seeking guidance from a pelvic floor specialist for treatment options is advisable.
• For those seeking advanced Kegel training, utilizing tools such as the vaginal cone or Kegel cone can gradually increase resistance.