Kegel Exercises: How to Tone Your Vaginal Muscles
Chances are you’ve heard of Kegel exercises on more occasions than one, but how much do you know about them? Also, how frequently you do these exercises? The reality is that most of us don’t know enough about Kegel’s and how they work other than they’re exercises whose purpose is to tighten vaginal muscles. In this article, you’ll learn more about Kegel’s, reasons to them every day, and different ways to perform them. If you are looking for other options you can check out our Vaginal Tightening Cream page.
What are Kegel’s, actually?
Kegel exercise, also known as pelvic floor exercise, is a type of maneuver wherein a person repeatedly contracts and releases the muscles that form a part of pelvic floor usually referred to as Kegel muscles.
Kegel’s are clench-and-release vagina tightening exercises that also can prevent or control urinary incontinence and other pelvic problems. The pelvis is the area between the hips; it holds your reproductive organs. Interestingly, both men and women can do Kegel’s, but in different ways o course.
Benefits of Kegel exercises
Kegel’s are incredibly beneficial, and every woman should do them regularly. Before you start thinking Kegel’s are nothing but a hype, you’ll be pleased to know that science has confirmed their benefits.
For example, a study from the Journal of Obstetrics and Gynecology found that home-based Kegel exercises led to a significant improvement in women with urinary incontinence. Subjects performed 10 sets of Kegel’s a day, each set including 10 reps, for eight weeks.
If you gave birth recently, Kegel’s could help you as well. In one study a group of scientists evaluated the effects of eight-week Kegel exercise program on sexual self-efficacy in 79 women after childbirth. Findings revealed that Kegel’s increased pelvic floor strength and improved sexual self-efficacy of participants.
Besides preventing or improving urinary incontinence and aiding mothers to improve sexual self-efficacy, Kegel’s can do many other things. A growing body of evidence confirms that Kegel’s can heighten sexual enjoyment, body image, self-confidence, and overall sexuality in women. Now that you know what Kegel’s can do for you, here are some useful suggestions to try.
Identify Pelvic Floor Muscles
Before you start doing Kegel exercises, you need to identify pelvic floor muscles first. At the very beginning it can be tricky to locate these muscles, but to get the most out of Kegel’s, this needs to be done.
One way to find pelvic floor muscles is to place a finger into your vagina and tighten vaginal muscles around it. Another way to identify pelvic floor muscles is to stop your urine mid-flow. The muscles you use to stop urine are pelvic floor muscles, and then you’ll know what to tighten.
Don’t give up! Some women can easily find their pelvic floor muscles, but others need more time. It’s all about consistency. The more you practice, the easier it will be. When you identify these muscles, you can move to exercises. To get the most out of Kegel’s, particularly sex-wise you can combine them with a top-rated female enhancer for maximum effects.
“Regular” Kegel exercise for women
After identifying pelvic floor muscles, you are ready to start with Kegel exercise. To perform the maneuver, you need to tighten pelvic floor muscles and hold the contraction for five seconds. Then, relax for five seconds and repeat the process.
Ideally, you should try to perform Kegel’s five times in a row at first. When you find it easy to perform the exercise, you can challenge yourself with different variations. For instance, you can work your way up to keeping contractions for 10 seconds followed by 10 seconds of rest.
While performing Kegel exercise, it is important to avoid flexing muscles of the abdomen, buttocks, and thighs. Also, avoid holding your breath and try to breathe normally throughout the exercise.
As mentioned above, when you learn how to execute regular Kegel exercise properly, you can start adding more challenge into the routine. This useful variation can help. It’s not complicated which is always good.
The maneuver requires quick bursts of muscle contractions that activate fibers linked with arousal and urination control. You should do the exercise as fast as you can without relaxing in between the reps. You’ll probably break a sweat, but that’s a good thing.
Squeeze the pelvic floor muscle as hard as you can for a beat or two, then fully relax. If you want to make it easier, you can combine the maneuver with deep breaths in and out as you contract and relax. Avoid common mistake that many women make and always fully relax every time you contract your pelvic floor muscles. The exercise is not valuable if you don’t relax.
Build endurance with Kegel’s
Kegel’s are incredibly versatile; they can give your endurance an amazing boost. This is particularly useful if you’re getting ready for marathon sex session tonight. The process is simple; squeeze and lift your pelvis. Hold contraction as long as you can before relaxing fully. Repeat the process.
Add Kegel’s to other exercises
When you master the Kegel’s, you can spice things up by adding them to your workout routine. For example, you can do Kegel’s while performing the “butt bridge” exercise. Different muscle groups work with the pelvic floor, and you can get extra power by using them at the same time.
For example, adding Kegel to butt bridge strengthens both pelvis and glutes both of which are important for sex. Bear in mind that you should avoid tightening butt and other muscles when you’re doing Kegel’s alone.
For the maximum effect, you should treat your Kegel’s as any other workout. Schedule them as you would normally do your training sessions. That way, you won’t forget to do Kegels.
Kegel exercises aim to prevent or control urinary incontinence, tighten vaginal muscles, and intensify sexual pleasure. The greatest advantage of these exercises is that you can do them about anywhere you want, and they are easy to add to other exercises.
If you want an extra boost in the bedroom, besides regular Kegel’s, you can also use products aimed to tighten your genital area such as the V-tight gel. Make sure you do Kegel’s regularly and don’t forget to relax fully.
Author Bio: Margaux Diaz is writing for health, beauty, skin care, and fitness for many years. She has been consistent with her writing thus contributing exceptional and worthy articles. She is very much passionate about her work that she has devoted herself to influence and motivate others to adopt a healthy lifestyle. Connect with her Facebook, Twitter and Linkedin.