If you know how to do Kegel exercises and their effects properly, you will see amazing changes!
We know that regular Kegel exercises are effective in improving physical function. However, there are cases where the effect was not seen very well.
In this lesson, we will learn about the methods and effects of Kegel exercises.
Table of Contents
What is Kegel Exercise?
Kegel of the United States invented the Kegel exercise. It is an exercise that repeats the motion of holding on for a certain period of time with the feeling of contracting the sphincter, like holding in urine.
Effect of Kegel exercises
Kegel exercises do not have to be done for a long time, and if you do them consistently in the right way, you will see results. How does it work?
First, it helps prevent incontinence. Urinary incontinence, a phenomenon in which you urinate regardless of your will, can be treated with regular exercise.
Kegel exercises help to restore the muscles around the pelvis and increase elasticity.
Second, it helps to improve bowel disorders. When you have a bowel movement, you release the sphincter while applying force to your stomach.
By repeatedly tightening and loosening the sphincter, you can see the effect of improving bowel disorders that can cause constipation.
It is also effective in improving the third urination disorder. A symptom of a weak urine stream is a decrease in bladder elasticity, and Kegel exercises strengthen bladder elasticity.
If you have an overactive bladder, it is difficult to hold back urine due to frequent urination.
Fourth, it helps to prevent gynecological diseases. Kegel exercises can help restore vaginal muscles, especially if you have suffered damage to the perineum, such as during childbirth.
It is effective in preventing gynecological diseases because it increases the immunity of the genitals while contracting the relaxed vagina. In the West, it is considered an essential item for postpartum care.
Fifth, your erection and ejaculation will improve. If you train the urethral sphincter, you will better trap blood in the penis, improving stiffness and erection time. Vidalista 60 and vidalista best way to cure ed
The urethral sphincter plays a role in suppressing the ejaculation of semen, and Kegel exercise improves the ejaculation ability to expel semen vigorously during physical intercourse.
Kegel Exercise method
To perform Kegel exercises properly, you need to know where your pelvic floor muscles are located.
The pelvic floor muscles are figure 8-shaped muscles that include the muscles surrounding the vaginal opening and the anal sphincter surrounding the anus.
In men, the location of the urethral sphincter should be checked.
The urethral sphincter is a muscle used to break the stream of urine. It is recommended to check the position of the urethral sphincter while stopping when urinating.
After checking the exact location, let’s look at some exercise methods.
The first is to lift your heels while doing squats. In squats, posture is essential. Make your thighs almost parallel to the floor and naturally lower your hips as if sitting in a chair.
Then as you stand up, lift your heels and force your buttocks into force. Repeat this for 1 minute.
The second is the bridge action. Tighten your buttocks and lift to the ceiling, hold for 1-2 seconds.
The third is tabletop application behavior. It is a posture that makes the body into a table shape and raises the body with the stomach facing the ceiling and pressing the palms and soles of the feet on the floor.
In the holding motion, keep your body in a straight line as much as possible. Tighten your buttocks and repeat the movement for 1 minute. treat potency using cenforce 100 and super p force.
Fitness equipment
You can see the effect through regular exercise, but you can also do it with the help of exercise equipment. There are products such as instruments that restore the function of damaged vaginal muscles and pelvic muscles.
Caution
Kegel exercises are much more effective if you do them frequently every day rather than a lot all at once. Also, if you repeatedly tighten and loosen too quickly, the effect is not written, so it is better to practice holding on for a certain amount of time.
Do not do Kegel exercises while urinating. It may increase your risk of a urinary tract infection.
In addition, excessive Kegel exercises can cause pain in the perineum, so it is recommended to stop exercising at this time.
For patients with prostatitis, it is recommended to avoid Kegel exercises as their symptoms may worsen as the pressure in the prostate increases.
Although Kegel exercises are said to help enhance physical function, exercise is only an auxiliary means.
Men’s Kegel Exercises
Kegel exercises aren’t just for women. In men, it is also known to be effective for premature ejaculation. In particular, strengthening the sphincter through kegel exercises helps prevent erectile dysfunction by increasing the feeling of ecstasy.
The pelvic muscles related to intimate life cannot be controlled at will. On the other hand, since the sphincter around the anus is a muscle that we can directly control, when we do Kegel exercises to tighten the anus, other pelvic muscles are also affected, and it becomes an indirect exercise.
