5 Best Kegel Exercises And Their Benefits

5 Best Kegel Exercises And Their Benefits

Kegel exercise is also known as pelvic floor exercise. Regular routine will strengthen the pelvic muscle floor of a woman. Pelvic muscle supports the uterus, bladder, small intestine and rectum. These muscles are what you contract when you climax. They can weaken due to many factors such as pregnancy, surgery, aging, childbirth, constipation, chronic coughing, and even obesity.

How do you know if you have a weak pelvic muscle floor? Some indications are when you suddenly feel strong urge to urinate again after losing a large amount of urine, when you are leaking a few drops of urine every time you cough, sneeze or laugh, and when you leak stool. You will also know you have a weak pelvic muscle during sex, when you can’t control your pelvic muscles to climax.

It is important to understand why Kegel exercise can help strengthen your pelvic muscle floor, why it improves your sexual activity, and what are the best Kegel exercises you can do to improve your sex life. But before you proceed with the exercise, it is best that you already know your pelvic floor muscles. To do this, stop urination when you’re in the midstream. If you succeed, you will feel your pelvic floor muscles. Once you identified your pelvic floor muscles, you can already proceed doing the exercise knowing what spot in your body needs workout.

What are the best Kegel exercises and their benefits?

One-Two Punch

In doing this, squeeze your pelvic muscles as hard as you can for a beat or two, then relax. Breathe in and breathe out while relaxing. Too much contraction can be bad for your muscle so relax them as much as possible. This exercise can make your pelvic muscles flexible and even tighter which is a pleasure to your man.

Shake That Hips

This is an easy and enjoyable Kegel exercise. Stand up with your legs shoulder-width wide apart, put your hands on your hips and move from side to side pretend like you’re dancing. This exercise can strengthen your pelvic muscles and is very easy and fun to do. Plus, you can do this anytime and anywhere whenever you feel like you need to.

The Bridge Pose

To do this, lay on your back, arms laying straight and legs bended up on knees. Now try pulling your body up by pushing your feet against the floor slanting your body. Hold the bridge position until you feel your muscles contracting, then relax. This exercise will give you an extra power because you are also showing your other muscles. This will also strengthen your pelvic floor and glutes.

External Rotator

Do the isolated Kegel exercises while lifting one knee up and rotating it outward. Do the exercise to the other knee. This exercise combines muscle groups which strengthens lower back and core.

Lifting a Hammock

If you are preparing for an intense night, try doing this exercise to build your endurance. Squeeze your pelvis, lift it up like you are pulling up the strings of a hammock, and hold your position for a long time. This will build your endurance and will surely prepare you for that long and strong night with your partner.

If you can’t keep up with most of the Kegel exercises but still want to strengthen your pelvic muscles, you can use a remote Kegel exercise device, which is designed to help in doing Kegel exercises, but can also act as a vibrator.

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