You don’t have to be a gym rat to get your exercise on… you can do your Kegel exercises almost anywhere without even breaking a sweat.
So what exactly is a Kegel? All you have to do is repeatedly contract and relax the muscles that form part of the pelvic floor. These muscles act as a “hammock” to support the pelvic organs. If you aren’t sure which muscles I’m referring to, then just contract the muscles that you would use to stop urinating… those are the same ones. (You know you just tried it!)
Kegels give you lots of benefits. Reducing urinary incontinence is one… but there are more that are sexually beneficial. For men, they reduce premature ejaculation and give bigger, stronger erections. An article in BJUI also found that Kegels can help reverse erectile dysfunction. For women, it gives the vagina a better “grip”. Practicing regular Kegels can also lead to multiple orgasms.
I wish all exercise were so simple. Just think, you can be toning your way to a tighter vagina or a bigger, stronger hard-on while working on your computer, watching television, or standing in line at the store.
So how do you get started? Once you have identified the right muscles you are ready to start exercising them. Tighten your pelvic muscles, hold for five seconds, then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for ten seconds, relaxing for ten seconds between contractions. If you find that five second reps are too difficult to start with, then shorten the time to two to three seconds. Gradually increase your rep time each week until you reach ten seconds. Try to do three sets of ten daily. Make sure you don’t flex the muscles in your belly, thighs, or butt while doing your Kegels.
Some people like to add equipment to their Kegel exercise routine. These are usually weighted for pleasure and exercise
If done regularly, you should notice results in eight to twelve weeks. For some people, the results are dramatic.
So go ahead… make Kegels a part of your daily routine and enjoy the benefits!