Kegel exercises, named after gynecologistArnold Kegel, are exercises that engage and strengthen your pelvic floor muscles.
Simply put, Kegels are the rhythmic clenching and unclenching of the pubococcygeus (PC) muscles, which hold your pelvic organs in place and perform muscle functions like; controlling your urine flow and thecontractions you feel during climax.
Explaining Kegel WhatToExpect.com come says: “these exercises engage and strengthen your pelvic floor muscles, which hang like a sling between your hips to support your bladder, uterus and other organs and control the flow of urine and the contraction of the vagina and anal sphincter.”
Now, many women who have delivered babies often feel that their vaginas have become extremely wide – this is possible because the effort of delivery temporarily stretches your pelvic muscles to unimaginable extent for a baby to exit.
This makes sex to feel a little different…and here is where Kegel exercises come in – though GoAskAlice.com notes that they don’t actually tighten your vagina per se.
Still, they do something even much more important – ensuring that more blood gets sent to your under-regions and make pelvic muscles stronger and more elastic with four main effects:
tone and strengthen your vaginal muscle leading to tighter grips during intercourse boost your arousal, leading to much more intense pleasure contractions during orgasm improve bladder tone so that you don’t leak urine. They won’t, however Make the opening of the vagina tighter (not really smaller)
Now, how do you do Kegel exercises:
Identify your pelvic floor muscles – to do this, try to pause your urine flow while urinating (or pause the faeces while defecating). If you are able to stop it, then you have gotten the right muscles. Practice frequently – now that you have the muscles, empty your bladder and take a dump in the toilet. Then lie on your back on the bed and pretend you’re pausing urinating and pausing it. Get it right – all you have to do is tighten your pelvic floor muscles, hold the contraction for five seconds, then relax for five seconds. Do this continuously for about five times. Up the tempo – you can now try to keep the muscles contracted for 10 seconds at a time and relaxing for 10 seconds Ensure that you only tighten the pelvic floor muscles, not muscles in your abdomen, thighs or buttocks Don’t hold your breath – always try to breathe freely as you do it Be consistent – do about three sets of 20 Kegels every day, everyday
IMPORTANT: Once you have located your pelvic floor muscles the first time, avoid pausing your urine mid-flow as a habit.
The effect of doing Kegel exercises while emptying is that bladder will weaken the muscles, cause incomplete emptying of the bladder and increase your risk of getting a urinary tract infection (UTI).
Finally, note that you can do Kegels anything, anywhere…HURRY, JOIN OUR FUN-FILLED BB CHANNEL AND WIN FANTASTIC FREEBIES DAILY C004BB824