Benefits of Kegel Excercises for Women and Men

by Aunt Netty

A special Aunt Netty Q/A commentary on the benefits of kegel exercises for men and women for better overall wellness and relationship satisfaction.

Today’s question and answer discussed the benefits of Kegels for men and women, creating change and for some an intimate relationships change.

Question:

Dear Aunt Netty,

I am so happy you are doing this for all of us, women. My mother passed and I have no one to talk about this tender topic. I’ve been having problems with a little wake up call while soundly sleeping and unfortunately I can’t get there quite in time. After I have my second child, it has been difficult in this area. The leaking and humiliation is more than I can bear. Any ideas of what I can do to correct this situation, perhaps Kegel excercises? The doctors want to do experimental surgery with no guarantee of finding the problem, let alone correcting it. 

I want to feel confident, look good, and forget this ever happened.

Thank you – Liz form GA

Answer:

Hello Liz from GA,

Well let’s not scidadle around with this one because it’s a very important part of your health. What are Kegels and how they can make a difference.

With all the changes in our lives and yes, in the world around us, maintaining our wellness of the mind, body, and soul have become a focus point in our environments. There are secrets women have used for years to keep up their health and physical body. Let’s look at all the benefits that come from using the Kegel exercise to flatten a woman’s belly and increase sexual drive creating pleasurable experiences.

Kegels are a beloved exercise because they’re easy to do and offer many physical and sexual health benefits to both sexes. The exercises are a workout that strengthens your pelvic floor, the set of muscles that keeps your bladder in check. By making them stronger, you can improve sexual function and pleasure, plus an added bonus. If you are trying to get that extra tuff-top on the belly gone, these will help achieve the goal with ease.

Think of Kegels as a strength and cardio workout for your vagina or penis.

When you’re young, your pelvic floor is strong, but the muscles begin to stretch and weaken as you age. This happens over time, but it can also be the result of pregnancy, childbirth, prostate cancer surgery, bladder issues, and many other factors. The weakening of these muscles can negatively impact your bladder control as well as your sex life, which is why it’s so essential to add Kegel exercises to your daily routine. 

How Do You Do Kegel Exercises?

The great thing about Kegel exercises is that they are easy to do. Once you’ve found the right muscles, all you’ll need to do is maintain a daily routine. With that, you’ll be well on your way to improved sexual wellness and better bladder control. 

Here’s how to get started:

Locate the right muscles. Unlike your biceps, your pelvic floor muscles aren’t as obvious to find. One easy trick that helps you identify them is actually to go for a pee. While urinating, try to stop for a moment while you’re midstream. The muscle you engage to stop yourself from peeing is your pelvic floor. Try this a few times throughout the day until you become familiar with the feeling and can flex the muscle without needing to be midstream anymore. Don’t make a habit of using the muscles while you’re urinating; this is just a helpful way to identify the muscle group.

Develop your technique. Once you’re able to tighten the muscle whenever you want, it’s important to develop your technique. Some people find it easier to do while lying down at first. Eventually, you can do these exercises while you’re in line for coffee or during a work meeting. Tighten the muscles and try to hold them for 3-seconds before relaxing again. Repeat these 3-second holds for 10 repetitions. It’s ok if you can’t do that many at first. 

Choose a calm environment. When you’re first starting out, you’ll want to maintain your focus while doing these exercises. You might mistakenly flex the wrong muscles, like your buttocks or abs, which won’t yield the desired results. 

Repeat daily. You will want do at least 3 sets of 10 reps a day. As you get stronger, you can gradually increase your holds from 3 seconds to 10 seconds.

When to do them. The only challenging part about strengthening your pelvic floor is remembering to do your exercises. The best way to fit them into your routine is by doing them during tasks that you’re already doing daily. If you do them while you brush your teeth twice a day, you’ve only got one set left to remember. You can always do it right after you pee to ensure you’re getting the last few drops out. 

Benefits of Kegel Exercises For Women

The vagina’s natural elasticity starts to relax as women age, making them feel less in control of their bodies. For those who are postpartum, it can take a while before they can reconnect with themselves and feel whole again. Their vaginas may even feel unfamiliar to them. Kegel exercises are a form of self-love that can help to empower women by giving them their strength and confidence back. 

Prevent Incontinence

As women age and go through childbirth, many notice a lack of control of the bladder and sometimes even their bowels. This is called incontinence. Nearly every woman has or knows someone who has had to cross their legs and squeeze every time they sneeze to keep from peeing a little. By strengthening your Kegels, you’ll feel much more in control of your bladder the next time you laugh, cough, or sneeze. You won’t be as worried about a potentially embarrassing moment. 

Increased Sexual Pleasure

Kegel exercises can make sex more pleasurable and increase the power of your “Big O” (orgasms). By engaging your Kegels during sex, you increase blood flow to the area, which allows for an overall increase in sensation. An orgasm is the repetitive clenching of your pelvic muscles. The stronger those muscles are, the more powerful the pulses will be. This results in more intense orgasms. Another fun thing you can do with your strengthened pelvic floor is to squeeze and grab your partner’s penis while they’re inside of you. This can feel empowering for you and very pleasurable for you both. 

Benefits of Kegel Exercises For Men

Kegels aren’t only for women but also hold many benefits for men as well. 

Improved Sexual Performance

Kegel exercises offer many benefits to a man’s sexual wellness. By strengthening their pelvic floor, men can expect:

Kegel exercises offer many benefits to a man’s sexual wellness. By strengthening their pelvic floor, men can expect:

• Stronger erections
• More intense orgasms
• To reduce the chances of premature ejaculation

These exercises are also an effective way to reduce prostate inflammation. They can help you to regain strength in the area after prostate surgery. 

Kegel Excercises and Bladder Control

Men can also suffer from incontinence as a result of age, prostate cancer, or prostate surgery. By performing Kegel exercises, you can improve or even completely regain control of your bladder.

Start Today

These exercises are so simple that there’s no reason you can’t start today. You don’t need to go to a gym or use any equipment to experience these great benefits. It’s worth your while to explore your body and get familiar with your pelvic floor muscles. Feeling in control of your bladder will make you feel more confident in your day-to-day activities. There’s also no denying that an improved sexual experience is a phenomenal perk as well. Start your experimenting today.

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