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Benefits Of Kegel Exercises For Male And Female

Benefits Of Kegel Exercises For Male And Female

Kegel exercises may be more identical to be done by women. But over time, it turns out that Kegel exercises can also be done by men. Exercises that focus on the lower pelvis have many benefits.

Kegel exercises can also provide a variety of benefits. The movements in this exercise can tighten the lower pelvic muscles, including the muscles that support the uterus, bladder, and large intestine.

Kegel exercises or also known as lower pelvic muscle training exercises are useful for improving conditions that can reduce the function and strength of the lower pelvic muscles.

The word “kegel” itself has the meaning of an exercise aimed at the pelvic muscles. So, the understanding of Kegel exercises is a series of movements that aim to tighten the muscles in the lower pelvis. The following is a discussion of the ways and benefits of Kegel exercises for men and women:

Benefits of Kegel Exercises

In addition to maintaining household harmony, this exercise certainly has many other benefits. Here are the benefits of Kegel exercises for men and women:


The news that simple Kegel exercises to must be familiar to women. Do these exercise regularly and with a focus both before and after normal delivery.

Kegel exercises are also useful for launching blood in the health. Smooth blood flow will certainly bring oxygen and nutrients needed to speed up recovery from the episotomy process.


1. Overcoming and Preventing Premature Ejaculation

This exercise has been proven to help men prevent or overcome premature ejaculation. If you feel insecure about this, try to do Kegel exercises with focus and routine. Cenforce 150 and Fildena 150 can help men prevent For ED.

2. Improving Performance in Relationships

By training the pelvic muscles, blood flow will be smooth. This will make you less tired and improve your performance while doing it.

After reading this article, of course, you want to try Kegel exercises immediately, right? Besides being easy and can be done at any time, it has other benefits. Do it regularly to feel the benefits!

Simple Kegel Exercises

Training the lower pelvic muscles by routinely doing Kegel exercises can certainly be done on the sidelines of activity. The ways to do Kegel exercises are as follows:

1. Feel the Lower Pelvic Muscles

Before starting this activity, you must first feel the muscles in the lower pelvis. One way is to slow or stop the flow of urine. The muscles that you use when trying this are the lower pelvic muscles that will be trained.

When you know which muscle to work on, feel the contraction. For starters, do it in a lying position. Once you get used to it, you can do it in any position.

2. Learn the Technique

While you are in a lying position, tighten your pelvic muscles until you feel the contraction. Do it repeatedly until your pelvic muscles get used to it and feel stronger. Avoid holding the buttocks, thighs or stomach muscles. When you get used to it, try doing Kegel exercises in a standing, sitting or walking position.

3. Strive to Focus

Do this exercise with a focus 2 times a day with one session consisting of 10 to 30 contractions. With the focus, of course, the results obtained will be maximized. As you tighten your pelvic floor muscles, don’t forget to breathe normally.

Kegel exercises performed by women are not much different from what is done by men.

In women, Kegel exercises are more about contracting the lower pelvic muscles or by “pinching” and releasing them.

How to identify it the same as men, do the “pinching” technique repeatedly, and maintain focus while doing it. You can do this routine three times a day with 10 to 15 repetitions per session.

Various Benefits of Kegel Exercise

In general, there are several benefits of Kegel exercises that you can get, including:

1. Improve bladder function

As you age or gain weight, the pelvic floor muscles that support the bladder can weaken. This condition can make you accidentally pass urine when you sneeze, laugh, or cough. One way to strengthen these muscles again is with Kegel exercises.

2. Improve physical performance in men

Aurogra 100 and Vidalista 60 are also useful for improving physical performance in men. This exercise can tighten the pelvic muscles around the body to overcome erectile dysfunction and premature ejaculation.

3. Launch the birth process

Regularly doing Kegel exercises during pregnancy can strengthen and flex the pelvic muscles to open the birth canal, and the delivery process becomes smoother.

4. Overcoming complaints in pregnant women

Doing Kegel exercises regularly can also relieve or prevent various pregnancy problems, such as:

Lower back pain

Constipation or difficulty defecating

Pain during urination, defecation, and physical intercourse

Fecal incontinence or difficulty controlling the passage of stool