What are Kegel Exercises?
Kegel (pronounced kay-gill) exercises, or pubococcyegeus exercises, is named after Dr. Arnold Kegel, the American gynecologist who discovered it in 1952.
The purpose of Kegel exercises is to strengthen the muscle tone of the pubococcygeus or PC muscles in the pelvic floor as well as the other muscles of the pelvic diaphragm.
Kegel can be practiced by both men and women. In fact, Kegel exercise is a popular exercise regimen prescribed for women to prevent several physiological stresses especially during pregnancy.
But aside from this function, Kegel exercises are more popular because it can increase sexual gratification in both men and women.
How to do Kegel Exercises
The first step is to identify the PC muscle. This can be done easily by stopping the flow of urine while urinating. The urine flow is stopped because of the contraction of the puboccygeal muscle.
Resuming the flow of urine is made possible due to the release of the PC muscle. The penis will also slightly move when the PC muscle is flexed. Once the PC muscle is identified, it can now be clenched and unclenched even when not urinating.
Simply tense the muscle that is used to stop the flow of urine, hold for 10 seconds and release. Kegel exercises are usually performed in sets so repeat the process for three more times throughout the day, clenching and unclenching the PC muscle 10 times in each set.
You an also do 15 quick repetitions then a pause for 30 seconds. Repeat and gradually increase to 100 repetitions twice a day.
Benefits of Kegel exercises
There are several benefits that Kegel exercises provide. For women, it can help treat vaginal and uterine prolapse caused by the weakening of the pelvic muscles.
With Kegel, the strength of the pelvic floor muscle can be regained. Since the PC muscle controls the flow of the urine, Kegel exercises is also used for treating urinary incontinence for both sexes. For men, exercising the PC muscle can help treat prostate pain and prostatitis.
In terms of enhancing sexual gratification, Kegel can help make the vagina tighter. Women who have just given birth can retrain their pelvic floor muscles to its strength and tone before the pregnancy by inserting two or three fingers, or a dildo into the vagina and squeezing them using pelvic muscle contraction.
For men, a strong PC muscle can help them achieve stronger erections and better control over ejaculation. With a more powerful PC muscle, the rhythmic contractions that happen during orgasm become more powerful, creating a more pleasurable sensation.
By training the PC muscle, men can also remedy the problem of premature ejaculation. It is also possible to fortify the pelvic floor so much to allow the occurrence of orgasm without ejaculation, which can result to multiple orgasms in men.
Kegel can also aid in increasing the flow of blood into the penis. This can have positive results in penis enlargement, especially if combined with penis exercises and stretching. Overall, Kegel exercise is a useful, effective and cost-free way to enhance sexual performance and gratification for both men and women.
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