Kegel exercises are used to combat involuntary loss of urine, both in men and women, because they tone and strengthen the muscle called the Pubiococcygeus located on the pelvic floor.
In addition, kegel exercises help improve the pleasure of intimate contact as they increase blood circulation in the region. In women, these exercises combat vaginismus, which occurs when the woman involuntarily contracts the muscles of the vagina, preventing penetration.
In man, kegel exercises also serve to combat premature ejaculation and to treat erectile dysfunction.
6 steps to do it correctly
To do the Kegel exercises you should follow the following steps:
- Empty the bladder;
- Identify the pubococcygeus muscle: for this, try to stop the jet of urine while urinating;
- Re-contract the pubococcygeus muscle after urinating to make sure you know how to contract the muscle properly;
- Perform 10 consecutive muscle contractions;
- Relax for a few moments;
- Resume exercise by doing at least 10 sets of 10 contractions every day.
Kegel exercises can be performed in any position, whether sitting, lying or standing, and can even be performed with the aid of fitness balls. However, it is easier to start lying down with your legs bent.
See the following video explaining these exercises:
Also understand the benefits of these exercises during pregnancy.
