▷ Best Kegel Exercises for Women – Sexual Curiosity

Medical professionals in the area of ​​sexology frequently speak of the importance of the pelvic floor. This is made up of ligaments and muscles, which offer a support structure to the pelvic organs (uterus, vagina, rectum, bladder and urethra).

But not only do they offer support, they also play a key role in urinary and fecal continence, and in obtaining orgasms. Pelvic floor training actions are called Kegel exercises for women, after the doctor who invented them in the 1940s, Arnold Kegel. They are also sometimes called pubococcygeus muscle exercises.

If you want to know how to strengthen the pelvic floor by doing Kegel exercises for women, I invite you to read carefully until the end.

Keeping the pelvic floor strong with Kegel exercises for women?

Like any other muscle in the human body, those of the pelvic floor need exercise to properly fulfill their support function. In other words, they can be trained.

In addition, when a muscle is exercised, it receives a greater supply of blood and oxygen, and in this particular case, it facilitates arousal, pleasure and orgasm.

On the other hand, these exercises will allow you to better distinguish the state of those muscles and control them voluntarily. You will learn to differentiate when they are tense or contracted and when they are relaxed.

Women often go to medical centers because they feel pain during intercourse (dyspareunia). Or they find it impossible to have intercourse (vaginismus) because they involuntarily contract their pelvic floor muscles when trying to penetrate. It is these women who most often benefit from the practice of Kegel exercises, and good control of their pelvic floor.

Benefits of Kegel exercises for women

Kegel exercises for women help strengthen the muscles below the uterus, bladder, and (large) intestine.

Among the benefits of performing these exercises are:

  • Avoid urinary incontinence that can occur with age
  • Avoid genital prolapse
  • Recovering from childbirth or surgery involving the genitals, etc.

Added to the above, medical professionals mention that exercising this area improves a woman’s perception of her vagina. This focuses attention on her genital pleasure sensations, increases awareness of her body, and in some cases increases intensity of orgasm.

How to do Kegel exercises for women?

Something obvious is that you cannot enjoy the benefits that these muscular exercises offer if you do not know how to do them. That is why below I explain first, to find the pelvic floor muscles and second, how to exercise them.

Find the right muscles

In a simple way, a Kegel exercise is like pretending you have to urinate and then holding back. Relaxing and squeezing again and again the muscles that control the flow of urine. To achieve this it is vital to find the right muscles to train.

So the next time you have to pee, start and then stop by holding your urine. In this action you should feel the muscles of the vagina, bladder or anus firm up and move upwards.

These are the pelvic floor muscles. If they feel firm, congratulations, you have done the exercise correctly. The thighs, buttocks and abdomen should remain relaxed.

If you’re still not sure you’re tightening the right muscles:

  • Imagine that you are trying to avoid passing flatulence.
  • Insert a finger into the vagina. Squeeze your muscles as if you were holding in your pee, then release. You should feel your muscles tighten and move up and down.

How to do Kegel exercises for women?

Once you know how to act, do the Kegel exercise 3 times a day:

  1. Make sure your bladder is empty first, then sit or lie down.
  2. Tighten your muscles. Keep them pressed and count from 3 to 5 seconds.
  3. Relax your muscles and count for 3 to 5 seconds.
  4. Repeat 10 times, at 3 times of the day, preferably morning, afternoon and night.

When you are doing these exercises, take a deep breath and relax your body. You want to make sure you’re not squeezing your stomach, thighs, buttocks, or chest muscles.

Still don’t notice the effect?

Do not worry! Seeing the results is something that takes perseverance. Within 4 to 6 weeks after starting, you should feel better and have fewer symptoms of urinary or fecal incontinence.

It is important that you continue doing the exercises, but without increasing the amount. Too much is never good and can lead to bloating when urinating or having a bowel movement.

To consider

Once you start the daily practice system, there are a few notes of caution to keep in mind:

  1. Don’t do Kegel exercises when urinating more than twice a month. Doing it frequently while you urinate can cause damage to your bladder and kidneys.
  2. Doing them incorrectly or with too much force can lead to the vaginal muscles becoming too tight. This can cause pain during intercourse.
  3. The incontinence will return if you stop these exercises. If you are incontinent, you will likely need to do them for the rest of your life.
  4. It may take several months for your condition to subside once you start Kegel exercises for women.

What time to do Kegel exercises for women

Kegel exercises are so discreet that they can be done at any time. You are sitting or lying down, eating, while working in the office, driving and when you are resting or watching television.

So that make Kegel exercises part of your daily routine.

Now that you know what Kegel exercises for women are and how they are done, and above all their benefits, I hope you are encouraged to do them. Not only will they result in better health for you, but they will also result in more enjoyable relationships.

Do not leave without exploring similar articles on our Sexual Curiosity blog, as we are always providing useful and interesting information.

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▷ Best Kegel Exercises for Women – Sexual Curiosity

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