What is Kegel Exercises

In our daily exercise, arm muscles, leg muscles, and abdominal muscles are the most frequently exercised objects. Various exercise methods emerge in endlessly, and we can clearly see people who are exercising seriously in the gym. But do you know that our pelvic floor muscles can also be exercised!

Of course, they are always ignored in daily life, but it is important that the health of the pelvic floor muscles will completely affect our normal life.After all, both men and women have pelvic floor muscles, which is something everyone needs to pay attention to.

What is the pelvic floor muscles? In fact, pelvic floor muscles refer to muscle groups that close the pelvic floor. This muscle group is like a hanging net, with organs such as the urethra, bladder, vagina, uterus, and rectum tightly suspended by this net, maintaining their normal position to perform their functions.

If there is a problem with this net, the organs within the net cannot be maintained in their normal position, which can lead to corresponding dysfunction, such as urinary incontinence.

The most common causes of dysfunction in pelvic floor muscles are infection, inflammation, or trauma.Women who do not exercise in time after childbirth or men who undergo prostate related surgery can experience problems where pelvic floor muscles are no longer strong.People who often lift heavy objects, or those with poor standing posture, can also excessively pull on the pelvic floor muscles.

For our pelvic floor muscles,Kegel exercise is a very good exercise method.

What are the Kegel Exercises? 

Kegel exercise, also known as pelvic exercise, was announced by Dr. Arnold Kegel of the United States in 1948, and is performed by repeatedly contracting and relaxing pelvic muscles.The purpose of Kegel exercise is to enhance muscle tension by stretching the pubococcygeal muscle at the pelvic floor. It is considered a good method for treating vaginal prolapse and preventing uterine prolapse in women. It is also helpful in treating diseases such as prostate pain in men, as well as urinary incontinence in men and women. 

In terms of orgasm, Kegel exercises can also effectively assist in a more satisfying sexual experience.Because during orgasm, pelvic floor muscles undergo rhythmic contractions, and exercising pelvic floor muscles through Kegel exercise can enhance the sensation of orgasm achieved.

How do you do Kegel Exercises properly?

It is not a heavy workout and can be performed anytime, anywhere. During initial use, a mirror can be used to help find the correct pelvic floor muscle position. 

1. Find the pelvic floor muscles.

You can try to imagine the feeling of holding urine. When you want to urinate but cannot be released, the internal muscles that you feel are exerting force are the pelvic floor muscles.Of course, it is not really necessary to control urination, as this may lead to urinary tract infections.

You can also use a mirror to identify the pelvic floor muscles, place the mirror in the area covered by the skin between the vagina and anus, and contract and relax the pelvic floor muscles. If done correctly, you will see a contraction of the perineum.

2. Preparation required in advance.

Before performing Kegel exercise, you can urinate and empty your bladder to facilitate more effective muscle exercise. Women are not suitable for exercise when they are menstruating. If you feel tired, you'd better take a rest first.

3. Start exercising.

Relax the body, focus on the pelvic floor muscles, tighten the pelvic floor muscles, hold for 3-5 seconds, and then relax for 10 seconds. Repeat the above actions for 10 times to complete a Kegel exercise.

After skillfully performing Kegel exercise, you can gradually increase the number and frequency according to your own situation. With long-term persistence, you will find different changes.

Kegel balls

Kegel balls are tools used to help perform Kegels better. They have many different weights, and the heavier the ball, the stronger the pelvic floor muscles required.

The Kegel ball consists of a set of two smooth balls and a rope that connects them. The detachable ball can roll inside the vagina during insertion, and women continuously contract the muscles of the pubic and coccyx during exercise to enhance their muscle contractility. Of course, the uninterrupted pleasure generated during this period can enable Kegel balls to be used as erotic toys to create orgasmic pleasure.

Of course, not everyone is suitable for Kegel exercise. If there are symptoms related to pelvic floor muscle tightness, we recommend that you skip this exercise.