The Benefits of Kegel Exercises for Women

Kegel exercises are a popular way to improve bathroom function, sexual function, and overall health. But itís important to know why youíre doing them, and how to do them correctly.

What Are Kegel Exercises?

Kegel exercises are names for the gynecologist, Dr. Arnold Kegel, who first suggested such exercises as an aid for women to recovery from incontinence they experienced after giving birth.

Kegel exercises are intended to strengthen the pelvic flooróthe muscles and tissues which act as a sort of sling to hold your reproductive organs in place where they reside between the hips. Kegels are easy exercises comprised of clenching inner muscles and releasing them.

The Importance of the Pelvic Floor

There are many things that can cause a weakening of the pelvic floor, like pregnancy, childbirth, weight gain or aging. This can happen not only to women, but also to men.

For women, if their pelvic floor weakens, the pelvic organs may descend into the womans’ vaginal area, causing discomfort, urinary incontinence, or an inability to control the bowels. Men can also experience the same symptoms, especially in men who have had prostate surgery.

Discerning the Proper Muscles to Exercise

It can be difficult to figure out exactly which set of muscles to exercise the first time you try Kegels. For women, try stopping your urine mid-flow, or inserting a clean finger into your vagina, and squeezing. Pay attention to which muscles you use to do this. Those are the pelvic floor muscles.

Men can try the same thing as women, by inserting a finger into the rectum and squeezing it but without contracting the muscles in the thighs, buttocks, or abdomen.

These suggestions are just to identify the set of muscles you need to use. After that, the exercises should be done by simply contracting those muscles, holding the contraction for several seconds, then releasing.

Benefits to Kegel Exercises:

Helps With Urinary and Bowel Incontinence

The first thing you should try if youíve had problems controlling your bladder or bowels is Kegel exercises. In a survey of 6,000 women, Kegel exercises helped incontinence when performed before or after giving birth. See some other benefits at our v-tight review page.

Reduce Erectile Dysfunction

Men with erectile dysfunction who did Kegel exercises along with positive lifestyle changes had favorable results, according to a study published in BJUó40% of the men regained normal function, which another 35.5% of the men had an improvement in function. It can also help men who struggle with premature ejaculation.

Easier Labor and Delivery

In a study of 300 pregnant women in 2004, about half of them participated in a pelvic training program during the 20th to the 36th week of pregnancy. During labor, the women who had been trained in Kegel exercises had an easier time with labor than the participants who didnít follow the program.

Improves Orgasms and Treats Anorgasmia

Anorgasmia is a condition in which a person cannot achieve sexual climax following sensual stimulation. Both men and women can experience anorgasmia (in men, itís usually called delayed ejaculation).

Using Kegel exercises, women can boost their orgasms, according to a 2010 study. It concluded that women with reasonably strong pelvic floor muscles achieved higher states of arousal and better orgasmic function than the women with weakened pelvic floor muscles.

Give It Time

It takes time to see improvement from the exercises, just as with any muscle you exercise. Even if you don’t see noticeable improvement, you may be keeping your condition from getting worse, so donít give up too soon.