What are Kegal Exercises?
Kegal exercises (KEY-gul or KAY-gul) are exercises with the goal of strengthening and or toning the puboccygeus muscles of the pelvic floor. The pelvic floor or urogential diaphragm is made up of the levator ani, coccygeus, and the connective tissue which are situated under the pelvis. The function of these muscles is to provide support for the bladder, intestines, and uterus in women.
Typically, the exercise is prescribed to women in preparation for child birth and the physiological stress associated in the final stages of pregnancy, treating vaginal prolapsed, prostate pain in men, and uterine prolapsed in men and women. More recently kegal exercises are recommended or prescribed to women with female sexual dysfunction, also known as, female sexual disorder or women who cannot obtain orgasm during sexual intercourse as they have found to be extremely effective in improving vaginal reflex and sensation.
How can they improve my intimate life?
Since exercising the pelvic floor muscles with kegal exercises make the vaginal muscles and walls firmer they in turn develop a "tighter" vagina. While this may sound like something the male partner in a relationship would enjoy more it actually has benefits for both parties when it comes to intercourse. A tighter vagina means that there will be more sensation during sexual intercourse as there will inevitably be more friction during the act. That increases female stimulation and will help to aid in achieving orgasm or, multiples orgasms, and more intense orgasms.
Pelvic floor exercises as a treatment for female sexual disorder.
Female sexual dysfunction (FSD) is a very popular term amongst OBGYNs and female physicians as of lately. Whether it is the increase in products and therapies available or the advent of Viagra for men the short story is that there is an increased of awareness in decreased libido in women and a want or need to be satisfied with pleasure. There are hormonal therapies and various hormonal treatments in clinical trials but isn't there enough chemical unbalancing medications on the market? Just like weight loss pills are not the best answer to many weight problems medication may not be the best route to FSD. Many women are turning to a healthier approach of exercise, healthy eating, and homeopathic thereapies. That's were kegel exercises come into play. By maintaining a healthy regimen of pelvic floor exercises and increasing the strength of your sexual muscles you can only improve your intimate lifestyle. Not to mention, the other long term benefits you will gain from doing them.
How do I do them?
There are a few popular ways to do kegel exercises but first you need to identify the pelvic muscles. This is easily done by stopping the flow of urine midstream or while "going". When you stop the flow you are contracting the muscles and when you restart the flow you are releasing the pelvic floor muscles. Now that you have identified which muscles you are targeting you can start doing kegel exercises. Generally done in sets just like any other exercise here are the most common and popular exercises recommended by physicians:
- Quick pump technique – Do 10 reps of quick pumps (contracting and releasing), take a 30 second break and repeat. Start with one set of 10 reps and work up to 5-10 sets of 10 reps a day.
- Slow pump technique – Similar but a slower rep. Contract the pelvic floor muscles and hold for 5 seconds and slowly release for 10 seconds. Repeat and work up to 10 reps a day
- Elevator technique – Slowly contract the muscles about a third of the way, hold, the go to 2/3 of the way, hold again, and finally, contract all the way. Work your way up to 5 reps a day
The best way now known to build muscles is to confuse them. So, alternating these workouts on a daily basis will be most beneficial and it should only take you 2-3 minutes a day. In fact you can do them while sitting at your desk at work, laying in bed when you wake, or watching TV. Just make sure to relax.
Is a kegel excerciser worth purchasing?
With any exercise there are tools to make them more effective and add resistance. After a month doing manual kegel exercises will become very easy and for some that is fine but if you want to make the most of your routine or go for super elasticity and firmness of your vagina (better orgasms) you would be wise to make the small investment in a kegel exerciser. There are two different approaches that are easy to use on the market currently. The first is a weight technique which employs a shaft or ball inserted into the vagina with varying weights. The second is a resistance tool that also is inserted into the vagina to provide resistance to your "crunch" or pelvic floor pumps. Obviously these are not tools you'd take to work to do but they are surprisingly comfortable and easy to use. I and hundreds of thousands of women use the daily in fact and they can be easily and discreetly purchased on the internet without having to go to a physician or OBGYN. Here are a few that are more popular
- Discover Myself Pelvic Trainer
- Juno Weighted Pelvic Exerciser
- Easy Comforts Kegel Exerciser
Whether you go with an exerciser or not it is recommended by most physicians and gynecologist that all women perform kegel exercises as a part of their daily workout regimen. There are no negative side effects known and too many positive impacts to neglect the under 5 minutes a day you will spend doing these. Your intimate life will be a reward as well I assure you.