The benefits of Kegel exercises can not be separated from the sex life of women. One of them is to make it easier for women to reach orgasm.
Kegel exercises are simple pelvic tightening and releasing exercises to make the pelvic floor muscles stronger. A weak pelvic floor can cause problems with the inability to control the bowels or bladder.
Many factors can weaken the pelvic floor in women, such as pregnancy, childbirth, aging, and weight gain. While the pelvic floor muscles support the uterus, bladder, and intestines.
If the muscles are weak, the pelvic organs can descend into the vagina. Besides being uncomfortable, it can certainly cause urinary incontinence.
For this reason, it is recommended that you do Kegel exercises twice a day with 10 repetitions and hold for 10 seconds for each repetition. You can even do it while watching television or doing any activity at home.
Let's find out how to do and the various benefits of Kegel exercises for sex that you can apply at home.
How to do Kegel exercises
Quoting from Healthline and the Times of India, Kegel exercises not only have benefits for women, but also men. For that, you can also invite your husband to do it so that your sex life in the household is more exciting.
How to do Kegel exercises for men and women? Read below, yes you are in full.
1. Identify the pelvic muscles
The first step to doing Kegel exercises is to identify your pelvic muscles. If you don't understand where the pelvic muscle area is, you can insert your clean finger into the vagina and then tighten and relax the muscle.
The muscles used are your pelvic floor muscles. After knowing the pelvic muscle area, continue to adjust the body to a comfortable position and make sure your body is in a relaxed state, yes.
2. Take a breath
Inhale deeply through your nose, allowing your stomach to rise as it fills with air. Keep your pelvic floor muscles relaxed as you inhale.
3. Exhale slowly
Exhale slowly and smoothly through your mouth while gently contracting your pelvic floor muscles. Keep the pelvic floor muscles contracted for 3 to 6 seconds as you exhale.
4. Relax for 10 seconds
Fully stretch your muscles for 6 to 10 seconds and don't hold your breath in between. Repeat this exercise at least 10 times per session.
5. Do variations of Kegel exercises
In addition to the 'squeeze and release' movement, you can also enjoy it in a lying position and then lift your pelvis like making a bridge. In addition, the half-squat position can also be done to engage your pelvic floor muscles.
Benefits of Kegel exercises for women
In maintaining a healthy sex life, various variations of Kegel exercises can play an important role. Whether male or female, Kegel exercises can affect you and your father's sexual health in healthy ways.
Maybe when you're young, it's only natural that you have strong and toned pelvic muscles. But over time and with age, pelvic muscles can become slightly weak and even loosen due to childbirth, prostate cancer, or other factors.
What are the benefits of Kegel exercises for sex for women?
1. Increase libido
For women, Kegel exercises can increase libido by helping to relax the vaginal muscles. This allows your vagina to open a little more than usual.
When this happens it can increase sexual desire quickly. It can even add to the pleasure when making love to Dad.
2. Avoid pain during sexual intercourse
By increasing blood circulation in the vagina and pelvic floor, Kegel exercises for sex can also speed up the process of vaginal lubrication because sex drive is easily increased.
After the vagina is well lubricated, it can avoid pain during sexual intercourse. Indirectly, Kegel exercises can make you more comfortable during sex.
3. Easy to reach orgasm
One of the important points of the benefits of Kegel exercises related to sexual activity is that it helps you get an orgasm. Not all women can orgasm when making love.
"To increase your orgasm, you need to commit to doing Kegels. It really works," said Debby Herbenick, Ph.D., author of "Because It Feels Good: A Woman's Guide to Sexual Pleasure and Satisfaction," as reported by Women's Health Mag.
Benefits of Kegel exercises for men
There are also the benefits of Kegel exercises for men, including being able to provide stronger erections. Strong pelvic floor muscles can give men more power and control over their ejaculation thereby preventing premature climax.
Therefore, doing Kegel exercises regularly can not only increase sexual libido but also help men and women, last longer during sex.
So, start and do various types of Kegel exercises for a more satisfying sex life with your husband.