Sex should be an enjoyable shared sensual experience between you and your partner. Both men and women can improve the physical aspect of their sexual function and enjoyment by properly performing Kegel exercises to strengthen their pelvic floor muscles. These exercises do not require special equipment and you can perform them discreetly anywhere during any time of the day.
Kegel Exercises for Women
For women, weak pelvic muscles can cause pelvic organ prolapse, a condition where pelvic organs descend into the vagina. Strengthening pelvic floor muscles with Kegel exercises can delay or prevent pelvic prolapse, as well as relieve the symptoms of incontinence and help women achieve orgasm during sex, according to the Mayo Clinic.
To learn how to perform the basic movement of a Kegel exercise, attempt to stop the flow of urine while you're in the bathroom. Another method is to insert a single finger into your vagina, then squeeze the muscles around your finger. You should feel a tightening sensation in your vagina before you relax your muscles.
To perform Kegel exercises, tighten the pelvic floor muscles for a count of three, then relax the muscles for a count of three. Repeat the exercise 10 times. Work your way up to tightening and relaxing your muscles for a count of 10. Avoid using your abdominal or buttocks muscles, and don't hold your breath while doing the exercise.
Kegel Exercises for Men
For men, the pelvic floor muscles are situated in a "hammock" between the penis and the rectum, according to the Ohio State University Medical Center. Weak pelvic floor muscles can cause urine leakage and contribute to premature ejaculation. Kegel exercises can help you better control your orgasms to enhance sexual enjoyment for you and your partner.
To learn how to perform the basic motion of a Kegel exercise, attempt to stop your urine stream while you're in the bathroom. You should see slight movement in your penis as you contract the muscles. To perform Kegel exercises, contract your muscles for a count of four, then relax for a count of four. You should eventually work up to the point of performing the exercise continually for five minutes, once per day. Do not contract the abdomen or buttocks muscles while you do the exercises, and don't forget to breathe.
Kegel Exercises for Couples
Couples can also perform Kegel exercises together to enhance their pleasure during sex. A woman can squeeze her pelvic muscles around her partner's penis so that they can both feel the sensation, according to Dr. Ruth Westheimer, writing for iVillage. A man can also practice Kegel exercises during vaginal intercourse to stimulate her G-spot as well as enhance his own pleasure, according to AskMen.
