Kegel exercises are popular with women. However, it turns out that gymnastics secretly has many benefits of kegel exercises.

Kegel exercises are that aim to train the pelvic floor muscles. The pelvic floors muscles are muscles located in the pelvic floor and support various organs. Over time, the pelvic floor muscles can stretch, weaken, and lose muscle tone (tension). Therefore, it is essential to strengthening the pelvic floor muscles.

The benefit of Kegel exercises is to improve your health.

This is often felt when coughing, sneezing, or lifting heavyweights. Doing Kegel exercises regularly will increase the tone and strength of the pelvic floor muscles, thereby improving complaints of urinary incontinence.

Kegel exercises are also useful in this case. Pelvic floor muscles in the anal area that are strong will improve the tone and strength of the anal sphincter — a collection of muscle fibers that are shaped like rings that function to close the natural opening or passage of the anus — thereby helping control bowel movements.

Regular Kegel exercises will help smooth blood circulation in the pelvic area, which is good for prostate health. In addition, smooth blood flow and good oxygenation, and reaching muscles and tissues can help the erection process. For those of you who have erectile problems, it is recommended to do Kegel.

Kegel exercises can help contract the pelvic floor muscles when approaching climax, thereby delaying ejaculation. Cenforce 150 and Fildena 150 also help erection to be stronger and increase ejaculatory strength. In fact, men who regularly do Kegel exercises are believed to have multiple orgasms.

Are you curious to feel the benefits of Kegel exercises?

Determine the location of the pelvic floor muscles that you will be working on. There are many steps to do this, such as trying to stop the urine emitting while urinating. Another way is to imagine that you are trying to hold back gas.

After determining the muscles that you train, it’s time to do gymnastics. Contract (pinch) the pelvic floor muscles and hold for 5 seconds, then relax your pelvic floor muscles. This is called a Kegel exercise.

Do 10-20 Kegel exercises per session, 3-4 times a day.

When doing Kegel exercises, there are a number of things to watch out for. Also avoid contracting the muscles in your stomach, buttocks, and thighs. And lastly, don’t forget to rest your muscles after each contraction.

For those who have never done Kegel exercises, start by practicing once a day. If it is normal, gradually increase the duration and frequency of exercise. Because this exercise is so simple, you can do it anytime and anywhere, even when you are on the move.

Kegel exercises for men that you can try at home

Men can also enjoy Kegel exercises for better quality love. Kegel exercises can help restore normal function in men who experience impotence or erectile dysfunction.

Kegel exercises can be quickly done on your own. However, keep in mind that Kegel exercises should not be done as a method of holding and controlling the bladder when urinating because of the risk of urinary tract infections.

To find your pelvic muscles, hold your urine while you urinate. The muscles that contract to keep the rate of urine are your pelvic muscles. To be sure, you can try to tighten your pelvic muscles while you are holding back gas. You can do Kegel exercises in any position, but at first, it will be easier if you lie down.

To do Kegel exercises, tighten your pelvic muscles and hold them for three seconds. Relax and pause for three seconds. Then, repeat a few times. You don’t need to hold your breath always doing benefits of kegel exercises.

How to do Kegel exercises correctly.

Even though it is classified as very easy and simple, you still have to know how to do Kegel exercises correctly:

If you manage to hold it, then you’ve contracted the right muscles. Another way is to imagine that you are trying to hold back gas.

After determining the muscles to be trained, it’s time for gymnastics!

Squeeze the pelvic floor muscles and hold for 5 seconds. After that, you can relax your pelvic floor muscles. Kegel exercises per session, 3-4 times a day.

Things that need to be considered

Avoid holding your breath, don’t push (when squeezing a muscle, imagine that you are pulling the muscle-up, don’t push it by pushing). Also avoid contracting the abdominal muscles, buttocks, and thighs. One more thing, don’t forget to rest the muscles after each contraction.

Summary

Although the movements are very simple and can be done anytime and anywhere, Kegel exercises are often underestimated. Even if done regularly and correctly, this exercise can bring many uses to the body, not only for women but also for men. Vilitra and Fildena Super Active the treat for ED.

Kegel exercises are exercises to increase the pelvic floor muscles. The essence of this exercise is to contract the pelvic muscles and prevent the weakness of these muscles.

Over time, the pelvic floor muscles can stretch, weaken, and lose muscle tone (tension). Therefore, it is important to strengthen the pelvic floor muscles.

For men who have complaints about the physical function such as erectile dysfunction or premature ejaculation, Kegel exercises for men are easy and not risky exercises. benefits of kegel exercises for men can be done every day.