As a person tends to grow with age, his body starts losing balance, and many health problems arise. Overcoming these problems at an early age is necessary for the overall development of an individual. Exercises can help a person in enhancing his physical as well as mental health. It is not essential for a person to join a gym or have a personal health instructor rather he/she can perform these exercises on his/her own. For each body part, there’s a specific exercise associated with it. One such activity is the Kegel exercise which can help you to improve bladder control and erections. These exercises can help men to last longer in bed and spend a good time with their partner.
Age is just a number! It doesn’t matter how old you are. Erectile Dysfunction has been a significant problem in men over 40 years of age. However, it isn’t the same in every case. This problem can be treated easily with the help of Kegel exercises. But, what exactly are they?
What all to gather from this article:
- What are Kegel Exercises?
- How do Kegels help in Improving a person’s Erection?
- Can Sexual Performance of a Person be Improved?
- Are Kegels different from Pelvic Floor Exercises?
What are Kegel Exercises?
Kegel exercises are those which strengthen the pelvic floor muscles (also known as PC muscles) in both men and women. The pelvic floor muscles support the bladder which helps you to have bladder control and maintain a good erection.
Source: Harvard Health
To perform Kegel exercises, you need first to identify your pelvic floor muscles. For this, follow the given steps:
- Stop urinating midway. When you’re peeing, try to stop urinating and then continue to urinate again. The muscles involved during this process are called pelvic floor muscles. Hurray! You’ve found your pelvic floor muscles. However, don’t practice this regularly as it may damage your urinary tract or it may get infected.
- Try to squeeze the muscles of your anus. Contract those muscles which you use while passing gas or during a bowel movement. These are your pelvic floor muscles.
- If you have any trouble finding these muscles, consult your doctor and work it out.
You can perform these exercises anywhere at any point of time. Since these exercises are only noticeable by you, you can perform these in broad daylight whether you’re at home or not. Try to do them at different intervals. Don’t just rush up and do all of them at once. Start with 2-3 seconds contractions and relaxations and then aim for high. You can do 4-5 sets in a day.
If you have been suffering from premature ejaculation, it’s time to resort to Kegel exercises. A study shows that starting this particular therapy can help you cure the symptoms of premature ejaculation within 2 to 6 months.
Kegels can also cure nocturia or excessive nighttime urination. If you pass urine while coughing or lifting heavy weights, doing Kegels can be useful.
A person’s erection can also be improved by the use of these workout sessions. But how?
How do Kegels help in Improving a person’s Erection?
The pelvic floor muscles are strengthened by performing Kegels which help to increase blood circulation. They help to tone the muscles of the penis. As these muscles are toned and get better in shape with the help of Kegels, it becomes easier to achieve a good erection. On the other side, if the muscles are not in good shape, you may not be able to obtain such erections.
The pelvic muscles are an essential part of the reproductive system and help in sexual functions. Longer erections can be achieved if you take care of them properly.
Kegels have been known to improve a person’s sexual performance as well. Let’s take a look at it in the next section.
Can Sexual Performance of a Person be Improved?
By the help of Kegels, you can also have an intense orgasm and make your sex more enjoyable. Your sexual performance is also improved. Studies show that women also experience sexual pleasures after performing these exercises. You can gain control over your ejaculation by delaying the process of ejaculation. You can also experience an increased number of orgasms and an enhanced blood circulation in the groin area can increase your sexual desire.
In research conducted for erectile dysfunction patients, 40% of men were able to regain their erections back after a period of 6 months by performing Kegels regularly. In another study conducted, 83% of men could control their ejaculation for 146 seconds after entering into a vagina, which was 38 seconds initially.
Go with the flow and see a change in your libido levels. Keep communicating with your partner while making out. Give yourself some time, and you’ll be able to see a gradual improvement in your erections.
Are Kegels different from Pelvic Floor Exercises?
Kegels are a type of pelvic floor exercises which aim to improve the pelvic floor muscles. There are other PC muscle exercises as well which can help males to last longer.
Types of Pelvic Floor Exercises
One of them is The Bridge exercise. This involves lying on the back with knees bent and feet hip-width apart. Try to lift your hips and contract the PC (or pelvic floor) muscles. Hold this position for a few seconds and then lower your hips and release the muscles.
Squats is another popular workout which involves standing. Keep your feet shoulder-width apart and contract the PC muscles. Bend your knees and lower yourself into a squat position. Return to your original position and release the muscles.
All these training workouts are beneficial for the body, and they strengthen the PC muscles. Build a particular routine and perform any of these workouts as per your wish.
Exercises are necessary for the overall development of an individual. Thirty minutes walk daily can be beneficial for your cardiovascular health. For men suffering from any sexual dysfunction such as erectile dysfunction (or ED), Kegel exercises can play an important role to last longer in bed. These workouts strengthen the PC muscles (also known as pelvic floor muscles) in both men & women. Some other training sessions could include drills such as bridge and squats. Identifying the PC muscles is necessary before you indulge yourself into Kegels. Stop urinating midway or hold the muscles of your anus (which you use while passing gas or while making any bowel movement). Repeat these contractions and relaxations a few times, and you’ll be able to see some good results after a few weeks. You’ll not only be able to get harder erections but also an enhanced orgasm and sexual pleasure. If you’re suffering from Premature Ejaculation, the time of your ejaculation can also be increased. These workouts are fun, and you can perform them anywhere efficiently. Because they’re just noticeable by you, you can perform them in the office or while brushing your teeth or anywhere in broad daylight.
Certain lifestyle changes can be made to ensure that visible results can be seen. If you smoke and drink alcohol quite often, try to limit your intake. It isn’t easy, but it’ll definitely have a good impact on your health. Try to fit exercise into your daily routine. After all, Health is wealth!