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After years of marriage, a couple often complains of reduced sexual activity due to the diminishing pleasure derived. This is mainly due to the weakening of the pelvic floor muscles also known as the pubococcygeus muscles. The weakening of these muscles i

9 Kegel exercises to increase your sexual pleasure

After years of marriage, a couple often complains of reduced sexual activity due to the diminishing pleasure derived. This is mainly due to the weakening of the pelvic floor muscles also known as the pubococcygeus muscles. The weakening of these muscles is mainly caused due to factors like pregnancy and childbirth. However, factors like excessive weight can also be a cause of the weakening of the muscles. It has been found that the weakening of the pelvic floor muscles not only leads to diminishing sexual pleasure but also leads to urinary incontinence and vaginal and rectal prolapse. Kegel exercises, named after Dr. Arnold Kegel, are exercises that engage the muscles of the pelvic floor, strengthening them in the process. These exercises are extremely effective in toning up the pelvic floor muscles not just in women but also in men.

Contracting the muscles while standing

Isolating and identifying the pubococcygeus muscles is the first step towards practicing the Kegel exercises. The pubococcygeus muscles or the pelvic floor muscles are the muscles located on the broad strip that begins near the tail bone, just above the anus and runs up to the sphincter muscles. Once the right muscles are identified, performing Kegel exercises are very easy and they can be performed anywhere, throughout the day. The first exercise that the Kegel workout consists of is contracting the pelvic floor muscles. These contractions are to be performed in the standing position. Stand straight in a relaxed manner and contract the pelvic floor muscles around twenty to twenty-five times. Ensure that only the pelvic floor muscles are being contracted. The abdominal muscles, thigh muscles or the hip muscles should not be contracted, along with the pubococcygeus muscles. These exercises can be performed by males as well as females.

Contracting the muscles while lying down

The next exercise that the Kegel workout consists of is contracting the pelvic floor muscles while lying down. Ensure that you empty the bladder before performing these contractions. Lie down on a mat, bend your legs at the knees, engage and contract the pelvic floor muscles around twenty to twenty-five times. Ensure that only the pelvic floor muscles are being contracted. Another variation of this contraction is to lie down in the same position and contracting the pelvic floor muscles and holding it for a minute, and then releasing it slowly. The abdominal muscles, thigh muscles or the hip muscles should not be contracted, along with the pubococcygeus muscles. These exercises can be performed by males as well as females.

Contracting the muscles while sitting on a chair

The next set of exercises that the Kegel workout consists of is contracting the pelvic floor muscles while sitting on a chair. Sit on the chair in a relaxed manner, keep your hands on the knees. Now, take a deep, slow and long breath along with contracting the muscles of the pelvic floor. Hold this breath for about thirty seconds, keeping the pubococcygeus muscles contracted all the time. Slowly exhale and release the contraction. While performing this exercise you must feel a pull in the muscles of the pelvic floor. Ensure that only the pelvic floor muscles are being contracted. The abdominal muscles, thigh muscles or the hip muscles should not be contracted, along with the pubococcygeus muscles. These exercises can be performed by males as well as females.

Contracting the muscles on the exercise ball

The next set of exercises that the Kegel workout consists of is contracting the pelvic floor muscles while sitting or leaning on an exercise ball. Sit or lean on the exercise ball in a relaxed manner, keep your hands on the ground, for additional support. Now, take a deep, slow and long breath along with contracting the muscles of the pelvic floor. Hold this breath for about thirty seconds, keeping the pubococcygeus muscles contracted all the time. Slowly exhale and release the contraction. While performing this exercise you must feel a pull in the muscles of the pelvic floor. Ensure that only the pelvic floor muscles are being contracted. The abdominal muscles, thigh muscles or the hip muscles should not be contracted, along with the pubococcygeus muscles. These exercises can be performed by males as well as females.

Exercise using the Kegel ball

Advanced Kegel exercises like performing the exercises using equipments are meant for those who have mastered the Kegel exercises after practicing them over a long period of time. These exercises are performed using certain specifically developed equipment targeted only to strengthen the muscles of the pelvic floor. For performing this exercise, a Kegel ball is used. The Kegel ball is made up of either plastic or metal and has a string attached to it for easy retrieval. To perform this exercise, the Kegel ball is to be inserted in the vagina and the muscles are to be contracted around the ball, trying to move the ball up and down using only the muscles of the vagina. This helps strengthen the pubococcygeus muscles. These exercises can be performed only by females.

Exercise using the Kegel cone

For performing this exercise, a Kegel cone is used. The Kegel cone is made up of plastic, rubber or metal and has a string attached to it for easy retrieval. It is about 2 inches long for easy insertion. The cones range from light to heavy and stay in place using the muscles of the vagina. To perform this exercise, the Kegel cone is to be inserted in the vagina and the muscles are to be contracted around the cone, trying to move the cone up and down using only the muscles of the vagina. This helps strengthen the pubococcygeus muscles. These exercises can be performed only by females.

Exercise using the Kegel pessary

For performing this exercise, the Kegel pessary is used. Kegel pessaries are made up of plastic, rubber or metal and are shaped like discs or rings. They support and tone the muscles of the vagina as well as the pubic floor muscles. The cones range from light to heavy and stay in place using the muscles of the vagina. To perform this exercise, the Kegel disc or ring is to be inserted in the vagina and the muscles are to be contracted around the pessary, trying to move the it up and down using only the muscles of the vagina. This helps strengthen the pubococcygeus muscles. These exercises, however, can be performed only by females.

Exercising using the super Kegel

For performing this exercise, the super Kegel is used. This is an advanced Kegel exercise. Begin by holding the super Kegel exerciser between the leg with the open end near the buttocks. Now, using the muscles of the pelvic floor contract the super Kegel exerciser. This helps strengthen the pubococcygeus muscles. These exercises, however, can be performed by females as well as males. Perform this exercises three to four times a day for about five to ten minutes. Repeat these exercises thrice a week for better results. After regular practice over a certain period of time, the repetitions can be increased to further intensify the workout.

Exercising using the Kegel pad

For performing this exercise, the Kegel pad is used. This is an advanced Kegel exercise. Kegel pad is an inverted U-shaped equipment, designed to offer resistance while performing the Kegel exercises. They support and tone the muscles of the pubic floor. To perform this exercise, sit comfortably spreading your legs on a chair and place the Kegel pad under your perineum. Now, perform the Kegel contractions as usual, the Kegal pad offers resistance, enough to make the contractions more challenging. This helps further strengthen the pubococcygeus muscles. These exercises, however, can be performed only by males.

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