As people age, they start facing problems in their sex life due to erectile dysfunction (inability to get a proper erection) or premature ejaculation (ejaculating too soon). Women too lose their vaginal tone and don't enjoy sex that much. Kegel exercises which take only 10 seconds per rep can come to the rescue and help both men and women facing these problems.
How to do Kegel exercises?
The next time you urinate, make it a point to figure out what muscles you need to target while doing Kegel exercises. You can do so by holding your urine halfway through urination, and see which muscles are helping you stop the flow of urine. These are the muscles you ll need to target and you re now set to do Kegel exercises.
Start by contracting these muscles and hold this contraction for as long as you can. After this, you can release these muscles. It is recommended that you repeat this exercise 10 times, thrice every day.
Ideally, you should be able to contract your muscles for 10 seconds, but don t be disheartened if you re not. Regular Kegel exercises will help you get there. The best part is that you don t need to use your hand or legs while doing this exercise, and you can do them anytime and anywhere you want without letting the people notice.
How does it help?
For men
Helps beat premature ejaculation: Kegel exercises helps improve bladder control, which in turn helps in beating premature ejaculation.
Prevents urinary continence: By strengthening your pelvic muscles and improving bladder control, these exercises help in preventing urinary incontinence which can occur as you age. People with urinary incontinence find themselves passing urine without being able to control it. Even men who already have urinary incontinence are recommended this exercise to improve bladder control.
Prevents erectile dysfunction: Erectile dysfunction occurs when there isn t enough blood flowing to the penis. Kegel exercises can help combat this by improving blood flow to your pelvic region. You may like to read about if a Kegel-training device that helps your penis do push-ups improve your sex life?
For women
Can help prevent urinary incontinence in women Kegel exercises can prevent urinary incontinence in women who are pregnant, women who have recently given birth to a child, old women, etc. by improving their bladder control.
Can help improve sexual function Kegel exercises are known to increase sexual pleasure in women as they can help strengthen the vaginal muscles resulting in more intense contractions during orgasm.
Image source: Getty Images
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