The Kegel is no longer only for women, as men are experiencing numerous benefits from this practice.
This exercise plays a major role in bladder and bowel control, as well as healthy sexual function in both sexes.
An exercise regimen was developed by a United States obstetrics gynecologist for women to strengthen their pelvic floor muscles to minimize the chances of vaginal prolapse and looseness. However, Taoist, African, and Native American women developed and used methods to strengthen pelvic floor muscles and increase orgasms with vaginal exercises with semi-precious stones in shape of an egg.
In addition, strong pelvic muscles minimizes pregnant women getting hemorrhoids and promotes perineal healing after birth.
Benefits for Prostate Health
Studies have found that toning these muscles in men improves erectile dysfunction, alleviates ejaculation issues, and reduces prostate inflammation. Kegel exercises offers many perks without any strain or stress to the body.
The first step into practicing this method, you need to identify the pelvic floor muscles by stopping your urine midstream. Avoid holding your breath, and tighten your stomach and buttocks. You should feel the muscles in between your legs and around your anus contracting.
Once the right muscle is identified, empty your bladder and lie on your back with your knees bent apart. Begin tightening the pelvic floor muscles by hold the contraction for 5 seconds, and then release for 5 seconds. Try to do 5 reps 3 times a day, but don’t overdo it. As you gain confidence, you should aim for 3 sets of 10 second reps a day.