Sessions of such exercises are usually carried out by women in the postpartum stage, in order to strengthen the muscles of the area that is weakened after the birth of the baby. But in recent years, men have joined this training. Why?
Not too long ago it was discovered that Kegel exercises have great benefits for both men and women. The improvement of sexual appetite, the control of premature ejaculation and the disappearance of sexual impotence are just some of the benefits of this training. Today we are going to talk about these exercises, which are very easy to carry out and take very little time, and you can also find more information here.
Kegel exercises increase the quality of life of men
By strengthening the pelvic muscles, men have the possibility of improving their sexual life. If a man suffers any problem during the performance of the sexual act or believes that he may experience it, the best solution is to start performing these exercises.
The first great benefit in this sense is that ejaculation is much better controlled. If a man suffers from premature ejaculation, with this method he can better control the moment of ending the sexual act. Along with this benefit is that of lasting longer in bed, something that may worry any man.
Another of the most important benefits to take into account is that sexual pleasure increases. That is, during the sexual act, the emotions and sensations of the moment will be felt much more. This will also help improve the relationship as a couple, as sex is there to be enjoyed and otherwise the couple can have serious problems.
In addition, in the more medical sections it should be noted that Kegel exercises prevent urinary incontinence, as well as rectal prolapse and prostatitis. In fact, after a surgical intervention in the prostate, the rehabilitation process is much faster and more effective with this training.
How to perform Kegel exercises
Training the pelvic muscles takes very little time, and that is why it can be performed practically anywhere and regardless of the time available. In addition, these are very simple exercises that anyone can carry out.
Specifically, you can do one that involves sitting on the edge of a bed or a chair with your back straight, legs apart and hands on your knees. Then the trunk is tilted forward and the pelvic floor is contracted, but only to a fair point, as it is not necessary to feel pain.
After 10 seconds of contraction of the muscles in this area, relaxation is carried out with the return to the initial position. 10 seconds of rest later the process is started again, so the training is about 5 series of 10 seconds of strength with another 10 of relaxation.
The routine can be once a day, since this exercise in particular takes very little time. But as the area is strengthened, it is necessary to increase the number of series and seconds for each repetition.
Also, it should be clarified that in the training process the muscles of the abdomen or glutes should not be contracted, because what is trained is the pelvic area. This is a more common mistake than you think, and you have to be more careful about it.
We already know how to perform one of the Kegel exercises, and it is always a good time to carry them out. In a short time you begin to feel the benefits that we have mentioned, so they are highly recommended.
Arnold Kegel developed this method for other purposes
Finally, it is worth noting that the American gynecologist Arnold Kegel devised pelvic training but thinking of other purposes. As we mentioned at the beginning, such exercises are carried out to a greater extent by women who have just gone through a pregnancy to strengthen the pelvic muscles.
And specifically it is about controlling urinary incontinence after the performance of childbirth. As this area is weakened with the birth of the baby, women need to strengthen it again through the training of the pubococcygeus muscle, which surrounds both the coccyx and the vagina in the case of women, and the base of the penis in the case of men.
Therefore, its benefits are observed to better control the functions of the sphincter in both the rectum and the urethra.
