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Kegel exercises, named after Dr. Arnold Kegel, play a critical role in strengthening pelvic floor muscles. This simple yet effective workout regimen is beneficial not only for individuals dealing with incontinence post-pregnancy or in the later stages of life but also offers substantial sexual health advantages.
By enhancing control over the vaginal muscles during intercourse, these exercises allow for an intensified grip during moments of intimacy. Additionally, Kegels are acclaimed for their capability to amplify orgasm intensity, leading to heightened sexual pleasure.
The pelvic floor muscles, responsible for Kegel exercises, are the same ones you utilize to halt urinary flow. To pinpoint these muscles, attempt to stop your urine midstream during a bathroom visit. Once you recognize the sensation associated with these muscles, you can easily engage in Kegel exercises discreetly at your convenience. It's crucial to note, however, that routinely performing Kegels during urination is not advised, as it may lead to urinary tract infections or other health issues.
Once you have successfully identified your pelvic floor muscles, you can commence your Kegel training. Contract these muscles for a duration of three to five seconds, followed by an equal period of relaxation. This sequence constitutes a single repetition. Experts suggest a daily routine of three sets with ten repetitions each — in the morning, afternoon, and evening. Despite the seeming commitment, each set takes merely a few seconds and can be executed in various settings, such as at your office desk, in your car, or while relaxing at home. Consistency is key, and although it may take several weeks to notice improvements, persistence will yield results.
With continued practice and as your Kegel muscles grow stronger, you should incrementally extend the holding phase. Increase the duration of each contraction by one second until you can maintain it for a full ten seconds. Achieving this milestone signifies your advancement to an expert 'Kegeler' status, with a well-toned pelvic floor that can contribute greatly to your sexual health and well-being.