How to do kegel exercises
How To Do Kegel Exercises

8 Steps – How To Do Kegel Exercises for Men and Women + Video

How To Do Kegel Exercises for Men and Women – Lately, Kegel exercises are increasingly popular among both men and women. Initially, this exercise is better known as gymnastics for mothers who have just been maternity. However, Kegel exercises turn out to offer a myriad of benefits that are not only good for women who give birth.

Therefore, Kegel exercises are now recommended for anyone who wants to train or tighten the pelvic muscles. Do not worry first, although it is referred to as gymnastics, in fact, this muscle exercise does not require a certain strength or physical endurance. Kegel exercises are easy for anyone on the go.

What is Kegel exercise?

Although called as gymnastics, in fact Kegel exercises is an exercise to tighten only your lower pelvic muscles. Therefore, the body and other members of your body do not need to move along.

The lower pelvic muscles are located in the pelvic (groin) area, precisely the muscles used to control the rate of urine.

Originally the exercises were developed by an American gynecologist, Dr. Arnold Kegel in the 1940’s. The main purpose of the moment is to overcome the problem of urinary incontinence in women who have just given birth.

As time goes by, this exercise has been widely proven to overcome various problems around the pelvis and inti**mate organs if done routinely. That is why nowadays, obstetricians or urologists around the world have often recommended Kegel exercises as a home care for a variety of health conditions involving reproductive organs or inti**mate organs of a person.

Don’t get wrong, this exercise is also not only beneficial for women, but also for men. However, the way to do Kegel exercises for men and Kegel exercises for women is certainly different. 

How To Do Kegel Exercises For men

Kegel exercises can be done by yourself at home or on the sidelines of activity. The trick How To Do Kegel Exercises for Men is as follows:

Find the lower pelvic muscles

Before starting this exercise, you should be able to feel the lower pelvic muscles that will be trained in Kegel exercises for men. How, while urinating, try to stop or slow the flow of urine. The muscles used to stop the flow of urine are your lower pelvic muscles.

Well, if you know which muscles to train and can feel the contract, you can more easily do this exercise in any position. However, for the earliest, do Kegel exercises for men with a lying position.

Know the technique

In the lying position, tighten the pelvic muscles, then hold the contract for 3 seconds. After that, relax the muscles for 3 seconds, and tighten them again. Repeat this gesture for several times.

When you get used to it and the muscles begin to feel stronger, try to do Kegel exercises for men in the position of sitting, standing, or even while walking.

Focus while practicing

To achieve maximum results, focus on your lower pelvic muscle tightening. While tightening the lower pelvic muscles, breathe as usual and avoid holding the abdominal muscles, thighs, or buttocks.

Do it routinely

For best results, do the Kegel exercises for men routinely, that is 2 times a day. You can do one session in the morning and one session in the evening. One session consists of 10-30 contractions, accompanied by a relaxation session. Each session lasts for 10 seconds, divided into 5 second contractions and 5 seconds of relaxation.

To get the benefits of Kegel exercises for men, you need to be patient. Generally, it takes 3-4 months to feel the effect of increasing erec**tile dysfunction. As for addressing urine incontinence, it takes 3-6 weeks, if you do it routinely.

How To Do Kegel Exercises For Women

Fortunately, you can do your own Kegel exercises at home. Here are some tips when doing Kegel exercises.

First, find the muscles to be trained

To find out which muscles to train, go to the toilet to urinate. When urination try to stop the urination process. If the urine manages to stop, then you’ve found it. The muscle you use to stop urination is what will be the focus in Kegel exercises.

After you know that the muscles of that part will be trained, then you can do Kegel exercises in various positions. And from the many positions, lying down is the easiest to do.

Note: Do not forget, complete your urination first!

Improve the technique

As you lie down, tighten the muscles (as when stopping urination) hold for 3 seconds, then release and relax for 3 seconds as well. Increase the duration by 1 second, doing until you have managed to tighten it for 10 seconds. Repeat 10-15 rounds per session and do at least 3 times a day. Kegel exercises will give you maximum results when done regularly.

Focus on the muscles alone

For optimal results, when doing Kegel exercises you need to focus only on the pelvic floor muscles. Do not let your inclined to try to form other body parts muscles as well as the abdomen, thighs, or buttocks.

When doing Kegel exercises, you do not have to hold your breath as you do stomach formation. You can breathe freely because during exercise, abdominal muscles and thighs can not contract.

Is it okay to do Kegel exercises while urination?

The answer is no. Kegel exercises while urination will only make the bladder cannot be completely empty so as to increase the risk of urinary tract infections.

Read also:
Ciprofloxacin for UTI (Urinary Tract Infections): What to Expect From It

Thank you very much for reading How To Do Kegel Exercises for Men and Women, hopefully useful.

Last Updated on February 6, 2022 Reviewed by Market Health Beauty Team

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