In this Module, we Discuss sexual fitness as it relates to the Penis and Pussy
KEGEL EXERCISE GUIDE FOR MEN & WOMEN
Kegel exercises are exercises targeted at building up the muscles around your pelvis that are involved in sexual function. They are part of a group of exercises called ‘pelvic floor exercises’.
If you want to improve your sexual function then Kegel exercises are a great idea.
In men, Kegel exercises help to improve erections, aid ejaculation control, increase sexual pleasure and provide intense orgasms amidst other benefits.
In women, kegel exercise help tone the vaginal muscles, thereby leading to a well-toned vagina. It also prevents/corrects urinary incontinence, increase sexual pleasure and provide intense orgasms.
How to do Kegel exercises for men
To get started:
- Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream or tighten the muscles that keep you from passing gas. These maneuvers use your pelvic floor muscles. Once you’ve identified your pelvic floor muscles, you can do the exercises in any position, although you might find it easiest to do them lying down at first.
- Perfect your technique. Tighten your pelvic floor muscles, hold the contraction for three seconds, and then relax for three seconds. Try it a few times in a row. When your muscles get stronger, try doing Kegel exercises while sitting or standing.
- Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
- Repeat 3 times a day. Aim for at least three sets of 10 repetitions a day.
How to do Kegel exercises for Women
- If you have not identified the right muscles to exercise, try this.
- Next time you have to urinate, start to go and then stop. Feel the muscles in your vagina contract and move up. These are the pelvic floor muscles. If you feel them tighten, you have done the exercise right. Your thighs, buttock muscles, and abdomen should remain relaxed.
- If you still are not sure you are tightening the right muscles:
- Insert a finger into your vagina and squeeze your vaginal muscles around the finger. You should feel the muscles contract and then release
- Once you know what the movement feels like, you can start Kegelling right away.
- Make sure your bladder is empty before you start.
- Tighten your pelvic floor muscles. Hold tight and count slowly to 5.
- Relax the muscles completely after the count of 5, contract again.
- Repeat 20 times. As you progress, you can repeat the set more than once a day but for now, do this first thing in the morning.
- Breathe deeply and relax your body when you are doing these exercises. Make sure you are not tightening your stomach, thigh, buttock, or chest muscles.
After a few weeks, you should see marked improvements in your erections/vagina muscle tone, provided you are consistent.
CALL TO ACTION FOR MODULE 2: INCORPORATE KEGELS INTO YOUR ROUTINE FOR ITS NUMEROUS SEXUAL BENEFITS
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