Kegel exercises help to strengthen the muscles of the pelvic region, preventing the involuntary loss of urine, for example. In addition, these exercises increase blood circulation in the region, increasing pleasure during intimate contact.
To have results, Kegel exercises need to be performed daily, at least 3 times a day, and it is important to know which muscle needs to be activated in order for the strengthening of the region to take place effectively.
6 steps to do it correctly
To do the Kegel exercises, follow these steps:
- Empty the bladder; Identify the pubococcygeal muscle, which can be done by interrupting the pee stream, for example; Returning the pubococcygeal muscle after urinating to make sure you know how to contract the muscle properly; Perform 10 consecutive muscle contractions, avoiding trigger another muscle; relax for a few moments; resume exercise, 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 gymnastic balls. However, it is easier to start by lying down with your legs bent. See the following video for an explanation of these exercises:
What are the Kegel Exercises for
Kegel exercises are used to combat the involuntary loss of urine, both in men and women, because they tone and strengthen the muscle called Pubococcygeus, located in the pelvic floor. In addition, Kegel exercises help to improve pleasure in 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. While in men, Kegel exercises also serve to combat premature ejaculation and to treat erectile dysfunction.
Kegel exercises are also useful in pregnancy, as in addition to controlling urine and improving intimate contact, it also helps in training for normal childbirth, reducing pain and labor time. Also understand the benefits of Kegel exercises during pregnancy.
