Kegel muscles - where are they and how to train them

Kegel muscles are among those muscles that we often don't know exist. Meanwhile, they are important, and it is worth knowing how to practice them correctly. Properly designed, they can not only help with many health problems, but also significantly increase our comfort in sexual life. Kegel muscle training is not demanding, and the "training" can be done anywhere and anytime. They are also safe and effective for pregnant women.

1. What are Kegel muscles

Kegel muscles are different pelvic floor muscles. They owe their name to the doctor Arnold Kegel, who developed a set of exercises to support all the internal organs in the area - the bladder, anal canal, and genitals. Their structure resembles sphincters. Their function is also similar because they are easy to control. urine flow.

They have a special meaning over time pregnancy and during parturition. They support the uterus and the growing fetus, so it's good if they exercise. They also protect the crotch from cracking.

Kegel muscles can become weak due to lack of physical activity, obesity, or a sedentary lifestyle. In addition, multiple pregnancy and gynecological operations may have the effect of weakening their strength. In addition, menopause also has a negative effect on the Kegel muscles.

2. Where are the Kegel muscles located?

Both women and men have Kegel muscles. Their secondary functions are slightly different for both sexes, but the main functions are exactly the same for everyone. Kegel muscles help keep the bladder in good condition, they also affect sexual performance.

To make sure our muscles need a workout, you can try sitting on your hands and force yourself to cough or sneeze. If we feel a bad reaction of the Kegel muscles, then we need to train them.

2.1. Kegel muscles in a woman

kegel muscles are stretched between the pubic bone and the coccyx and passes into the rectum. They are easy to feel and locate on your own. Just try to stop the flow of urine for a few seconds. It is the muscles of the pelvic floor that clamp the opening of the urethra.

Kegel muscles also tense when you feel orgasmThat is why women feel a slight pulsation. This is an additional pleasure for a man. If his penis is still in the vagina, he also feels the movement of the Kegel muscles, which increases pleasure and contributes to the simultaneous orgasm of both partners.

Kegel muscles can also be found by inserting a finger into the vagina. If there is pressure around him, they are responsible for it.

2.2. Kegel muscles in a man

Few people know about it, but men also have Kegel muscles. They are usually associated with women, but men can also easily find and exercise their muscles.

They are localized between the root of the penis and the anus. They can be felt in the same way as women - they tense up when they hold back the stream of urine. Kegel exercises are important for men primarily because they significantly improve sexual performance and performance, and prevent urinary incontinence problems in the future.

3. What are the benefits of Kegel exercises

Regular Kegel training has many benefits for both women and men. In addition to enhancing erotic sensations, it also significantly affects well-being and a sense of comfort. Thanks to them, we can also minimize the risk of urinary incontinence problems or faeces in old age.

An additional benefit is the beneficial effect of Kegel exercises on the anal muscles. This not only prevents hemorrhoids, but also makes bowel movements much easier, which is especially important for people struggling with recurrent hemorrhoids. constipation.

Kegel exercises also actively support the entire pelvic floor, as well as the opening of the urethra and anus. Doing so will reduce the risk of hemorrhoids. Too weak Kegel muscles in women can provoke vulvar neuropathy, which is significantly limited feeling near intimate areas. This can be fatal when it comes to your erotic life.

In men, pelvic floor exercises are also used to treat premature ejaculation and may actively prevent the development of prostate cancer. Thanks to them, sexual intercourse can be longer, and orgasms more intense and frequent.

Kegel workouts are also effective for women who find it difficult to achieve full orgasm. Then it is worth exercising regularly so that you and your partner get an unforgettable sexual experience. Such exercises give mutual pleasure, so both partners should perform these sets of exercises as often as possible. Intense erotic sensations improve the overall quality of relationships and prolong them relationship between partners.

4. How and when to train Kegel muscles

The big advantage of Kegel muscles is that they are small and almost invisible. It means that you can train them anywhereeven several times a day. You don’t even need to prepare for it as much as for other physical exercises. Kegel muscles can be strengthened by riding the bus, working at the computer, and even standing in line at the checkout. There are many possibilities and the effects are extremely beneficial to health.

Playing sports can be a little difficult at first, and exercising in public can be stressful and embarrassing. That is why it is worth teaching them in the comfort of your own home first. It is best to do this in a lying position, which further relaxes and gives a sense of security and relaxation. Only when we begin to practice can we practice anywhere, at any time of the day and in any position.

At the very beginning, you should not "strain" your muscles. Dr. Kegel himself recommends doing exercises around 3 times a day for 5-10 minutes every session. As a result, the effects will be seen gradually, but the difference will be clearly felt.

It's also important that you don't overexert your buttocks or stomach when contracting your Kegel muscles. In this case, the pelvic floor should work intensively, there is no need for additional support.

4.1. Kegel exercises

To get started, start with curbing the flow of urine. This applies to both sexes. During urination, tighten your muscles and wait about 3 seconds, then relax your muscles and count to 3 again. It is worth repeating this exercise every time you use the toilet, but only for a short time. You should not do this too often or for several days in a row, as excessive urinary retention may be the cause. bacterial, viral or fungal infections.

Doctors do not recommend this practice also because it can cause problems with complete emptying of the bladder which increases the risk of inflammation of the urinary tract. This exercise is primarily used to determine the correct placement of the Kegel muscles. Once you are sure which muscles you are talking about, you should start training without going to the toilet.

Dr. Kegel has also developed other sets of exercises that can be done anywhere. First of all, it is recommended to tighten the muscles for 5 seconds, and then relax again. You can do this standing up (preferably with some stretching) and lying down (for example, before going to bed).

You can also train while sitting. However, to do this correctly, you must sit upright with your legs crossed at the ankles. Keep your knees slightly open outward. In this position, you must tighten the muscles and let them relax.

The pelvic floor muscles can also be contracted for a few seconds or more until they are fully contracted. Then they need to be very slowly and gradually relaxed.

Kegel exercises can be performed with the help of special equipment - anal beads be geisha balls. The first one is for men, the second one is for women. With their help, you can achieve even better results. The balls are inserted into the anus or vagina, respectively. The movement causes the Kegel muscles to vibrate, which inadvertently causes them to tense up. Thanks to this, we train without any effort.

5. Kegel exercises during pregnancy and after childbirth

There are no contraindications, Kegel muscles can be trained during pregnancy. This is extremely important because it helps maintain all the normal functions of the body.

First, these muscles support the spinemaintain correct posture, despite the growing belly. They also help support the pelvis and prevent it from prolapsing. By exercising regularly, they can also do a lot. relieve birth painassuming it's natural.

Kegel muscles, properly exercised, also help to regain shape and sexual activity after childbirth. You can already start learning 24 hours after birthUnless, of course, our health allows and we do not feel serious pain associated with difficult childbirth.

The muscles of the pelvic floor trained in the postpartum period also help to restore the correct width of the vagina. Often after giving birth, women complain that they feel much "wider" and "loose", which can negatively affect their intimate life. Kegel training allows them to quickly achieve a pre-pregnancy-like vaginal shape, which is a huge plus for both the woman and her partner.

In this situation, it is also worth adding to your daily exercises breathing trainingwhich improves the overall well-being of the pregnant woman and facilitates childbirth.

These exercises are also worth doing. before pregnancyif we know that we have a plan to try to have a baby. Muscles should be as strong as possible before conception, so that later they can easily cope with an ever-increasing pelvis. It is also a healthy preventive measure to keep the mother safe in case multiple pregnancies.

However, if the diagnosis is made, Fr. at risk of pregnancy, it is best to stop exercising and focus on your health and the health of your child or children.

6. Can Kegel exercises be harmful?

You can't hurt yourself by exercising your Kegel muscles. These are too small structures to harm themselves even with frequent physical exercise. On the contrary, the pelvic floor muscles can be trained several times a day. Kegel exercises you can also find relaxing.

The first effects can be seen after 4-6 weeks of daily training. An improvement in urinary incontinence can then be observed.

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