Kegel exercise is the kind of exercise which helps to strengthen pelvic floor muscles.
Pelvic muscles are the network of muscles that supports your bladder and helps you to control your urine flow.
The specific area which is focused in Kegel exercise is known pubococcygeus muscles or PC.
How to Find Your Pelvic Muscles?
In order to get the best result, it is important to make sure you are exercising the right muscles. So the easiest way to find it is as follows;
a) Try to stop and start urinating while you pee in the toilet. You can do this two to four times.
b) Another way imagines someone of opposite sex is closed in your way while you pee and you need to stop urine flow.
Benefits of Kegel Exercise
If performed properly in a regular basis can lead to better results for men and women, some of its benefits include the following;
i) Improvement of sex life, since it helps men to stay long in bed due to high flow of blood in penis areas.
ii) It helps to decrease the chances of getting cancer due to the improvement of prostate and bowel health.
iii) Increase of personal happiness (both men and women) due to the satisfaction sex.
How to do Kegel Exercises In The Right Way?
Below are the steps which analyzed from simple to complex steps;
i) Use 10 seconds for controlling and relaxing your pc muscle, then take a break. You can do this from 2, 3 to 4 times a day. You can do this for five days and you will start to notice the results.
ii) Holding of pelvic muscles. You can do this for at least 5 seconds, then relax for 5 seconds before repeating again.
One set is completed when you do this for 10 times. When you complete one set and take a break for 30 seconds, you can do this exercise three times a day.
iii) Combining step (I and II), both fast contraction and relaxation and holding at the same time.
After completing every set then take time to break. You can each set two times a day.
iv) Relax for some time then start contracting your pc, keep contracting until you reach the top strongest level of contraction. You can exercise two times a day.
v) Contracting your muscles at the hardest level as much as you can before you relax. Do this at least five times then take a break.
vi) Contracting your pelvic muscles for a long time as much as you can. Now you need to do it up to two minutes
If you do it for more than two minutes it's ok but it is not advised to exceed more than 5 minutes.