Table of Contents .
Table of Contents:
- Description
- How To Perform Kegel Exercises
- Step-By-Step Guide
- Tips To Improve Your Kegel Exercises
- Kegel Exercises As A Solution For Lasting Longer
- FAQs About Kegel Exercises and Lasting Longer
- Pros and Cons of Kegel Exercises
Description
Kegel exercises have been around since the 1940s and are designed to strengthen the pelvic floor muscles. These muscles support the bladder, rectum, and uterus, and can become weakened due to childbirth, aging, or obesity. While kegel exercises are typically used to improve bladder control and reduce incontinence, they have also been found to be beneficial for those looking to last longer during sex.
How To Perform Kegel Exercises
To perform kegel exercises, you first need to locate your pelvic floor muscles. One way to do this is to stop the flow of urine midstream. The muscles you use to do this are your pelvic floor muscles. Once you have located these muscles, you can perform kegel exercises at any time, whether you are sitting or standing.
Step 1: Tighten Your Pelvic Floor Muscles
Contract your pelvic floor muscles and hold the contraction for 5 seconds. Make sure you are not holding your breath or tensing your abdomen, buttocks, or thigh muscles.
Step 2: Release The Contraction
Relax your pelvic floor muscles for 5 seconds.
Step 3: Repeat
Repeat steps 1 and 2, completing 10 repetitions of the exercise. Aim to do this 3 times a day.
Step-By-Step Guide
If you're having difficulty locating your pelvic floor muscles or performing kegel exercises, follow these step-by-step instructions:
- Sit comfortably and relax your thighs, buttocks, and abdomen.
- Imagine that you are trying to stop yourself from passing wind or urine.
- Squeeze the muscles you would use to do this, lifting your pelvic floor muscles up inside your body.
- Hold this contraction for 5 seconds, then release for 5 seconds.
- Repeat the exercise 10 times.
Tips To Improve Your Kegel Exercises
Here are a few tips to help you get the most out of your kegel exercises:
- Try to do your kegel exercises at the same time every day, such as first thing in the morning or before bed.
- Avoid holding your breath or tensing your abdomen, buttocks, or thigh muscles while doing your kegel exercises.
- Don't overdo it! Start with 10 repetitions and work your way up to more as your muscles get stronger.
- Be patient. It can take up to 6 weeks to see results from your kegel exercises.
Kegel Exercises As A Solution For Lasting Longer
While there is no magic solution for lasting longer during sex, kegel exercises can be a helpful tool. By strengthening your pelvic floor muscles, you may be able to improve your control over ejaculation and increase your stamina in bed. However, it's important to remember that everyone's body is different and there is no guaranteed result.
FAQs About Kegel Exercises and Lasting Longer
Q: Can kegel exercises be done by both men and women?
A: Yes, kegel exercises are beneficial for both men and women.
Q: How often should I do kegel exercises?
A: Aim to do kegel exercises at least 3 times a day, with 10 repetitions each time.
Q: Can kegel exercises help with premature ejaculation?
A: While kegel exercises may be helpful in improving control over ejaculation, there is no guarantee that they will cure premature ejaculation.
Pros and Cons of Kegel Exercises
Pros:
- May improve bladder control and reduce incontinence.
- May improve sexual function and increase stamina in bed.
- Can be done anywhere, at any time.
Cons:
- May take weeks or even months to see results.
- Not a guaranteed solution for lasting longer during sex.
- May be difficult to locate and isolate the pelvic floor muscles for some people.
In conclusion, kegel exercises can be a helpful tool in improving bladder control, sexual function, and stamina in bed. By following the steps outlined in this article and being patient with the process, you may be able to see results in as little as 6 weeks. However, it's important to remember that everyone's body is different and there is no guaranteed result.
