There are several factors that can cause the lower pelvic muscles to decrease in strength. Kegel exercises can help improve this condition.

Kegel exercises are changes that are intended to help tone the muscles in the lower pelvis. Kegel exercises work to tighten the muscles under the uterus, bladder, and large intestine.

Routinely doing this exercise will be able to feel the changes and benefits. The pelvic floor muscles are located in the area of ​​the male and female love organs. Here are some of the benefits you get after routine Kegel exercises.

Below is information about the benefits and ways of doing Kegel exercises! Kegel exercises are useful for improving conditions that can reduce the strength of your lower pelvic muscles. This decrease in muscle strength can be caused by childbirth (for women), aging, excess body weight, and surgery scars.

Benefits and How to Do Kegel Exercises

By doing Kegel exercises, the muscles around the bottom of the uterus, bladder, and large intestine will become firmer. In addition, Kagel exercises also have other benefits, including:

1. For men, Kegel exercises can help improve physical performance. Kegel can tighten the pelvic floor muscles during physical intercourse and can help manage erections/delay ejaculation. for enough or firm erection you can take vidalista and vidalista 60.
2. Gymnastics Kagel could control the muscles when the process of urination.
3. For pregnant women, Kagel exercises provide the benefits of smoothing the delivery process. Pelvic muscles that are elastic and strong will make it easier for the baby’s baby to be born later.

For maximum results, do Kegel exercises that you (women) can do during pregnancy or after childbirth. This exercise is also beneficial, especially if you have these problems:

–  Urine comes out accidentally when you laugh, cough, or sneeze.

–  Pelvic muscles widen and weaken after childbirth which results in the lowering of the uterus.

–   Weakening of the muscles that control bowel movements.

After knowing about the various benefits that you can get from doing Kegel exercises, now is the time to find out how to do Kegel Exercises.

To get started, take the following steps:

1. Identify the part called your lower pelvic muscles first. How to? Try to stop the excretion of your urine, the muscles that can hold the urine are called your lower hip muscles.
2. Empty your bladder, take a lying position / normal position, then tighten your pelvic muscles using method number 1 earlier. Hold for about 5 seconds, then release, do it 4 to 5 times. Increase the duration from 5 seconds to 10 seconds.
3. During this pelvic toning process, avoid toning your abs, thighs, and buttocks. In addition, keep the conditions to keep breathing in a relaxed manner.
4. Repeat the above movement three times a day with 3×10 repetitions.

You can do this exercise every day to produce maximum results. You can do it anywhere. Below are some things that you can apply to maximize the benefits of Kegel exercises, including:

Self-motivation is very important so that you can do this exercise regularly.

Do exercise at the same time every day, when sitting, lying down, and other conditions.

Always pay attention to the developments you feel.

So that’s important information about the Benefits and How to Do Kegel Exercises that you must know and try yourself.

How to do Kegel exercises?

Kegel exercises do not require special tools, clothes, and space. It can be done in various positions while doing other activities. But, for starters, follow these steps while lying down.

First, know the part called the lower pelvic muscles. You do this by trying to hold back the urine like when you urinate. The muscles that hold urine are called your lower pelvic muscles.

Empty the bladder. Get into a lying position. Next, tighten your lower pelvis, hold for 5 seconds, then release. Fildena 150 best for ed.

When toning these lower pelvic muscles, avoid tightening your abs, thighs, and buttocks, and keep moving freely.

Repeat this change three times a day with at least 3 × 10 repetitions. However, avoid doing this movement to hold urine because it can weaken the pelvic muscles and risk urinary tract infections.

When is the best time to do Kegel?

This body change should be done every day. You can do this while sitting, typing, traveling, or watching TV.

Do at least 3 sets of exercises every day with up to 10 repetitions in each group. After your pelvic muscles tighten, try doing Kegel exercises while standing or walking.

Also, if you feel pain in your stomach or back after a Kegel training session, it is a sign that you are not doing it right. Always remember that as you tone your pelvic floor muscles, the muscles in your stomach, back, buttocks, and sides must remain loose or relaxed. If not, then you could have pain in your stomach or back after the training session.