Kegel exercises are also known as pelvic floor exercises, and are used by both men and women for a variety of reasons. The mechanics of performing a kegel exercise may seem confusing to some. One way to know if you're using the proper muscle is to stop the flow of your urine in midstream. Kegels offer advantages for men and women, and it is wise to perform the exercises up to three times per day. Hold each contraction for five to 10 seconds for 10 to 20 repetitions.
Smoother Delivery
When you perform regular kegel exercises during your pregnancy, it may make for a smoother delivery by giving you more control over your muscles. Greater muscle control will help you push when you're supposed to push and possibly avoid tearing. Kegels will also minimize bladder control and hemorrhoid problems associated with pregnancy.
Avoid Pelvic Prolapse
For women, a weakened pelvic floor muscle may lead to what is known as pelvic organ prolapse. This occurs when pelvic organs hang down and actually bulge into the vagina. Pelvic prolapse may be an effect of childbirth, or could happen from natural aging or being overweight. Kegel exercises help to strengthen the pelvic floor muscle and keep everything where it's supposed to be.
Reduce Incontinence
Whether it's due to age, pregnancy, prostate problems or another health issue, bladder control problems happen to both sexes. Often, it is weak pelvic muscles that are the primary cause of incontinence, and strengthening the muscles with kegel exercises can help reduce the problem. Kegels can help with leakage during the day, or dribbling after you've finished. Kegels help with both urine and fecal incontinence.
Help Erectile Dysfunction
Erectile dysfunction, or the inability to achieve and maintain an erection for the duration of a sexual encounter, affects many men of all different ages. Many times, the problem is psychological, but often doing kegels can help. Regular kegel exercises can help you keep your erection and delay ejaculation to prolong the experience. You can do the exercises when you actually have an erection, and you'll know you're doing them right if your penis is moving with each contraction.
