Kegel Exercises for Women and Men in 2020

Posted by admin1 18/01/2020 1 Comment(s)


Kegel Exercises for Women and Men in 2020.


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Pelvic floor muscles are left outside of most fitness and gym programs. There are specially designed workout routines known as Kegel exercises that target them. Kegel balls are a purpose-designed piece of equipment designed to help women exercise and strengthen the pelvic floor muscles. Below, you will learn about their benefits and find everything you need to know about Kegel exercises for both men and women.


Did you know that there are 700 muscles in the human body? Some of them are constantly in use, while the others sit idle until we need them to spring into action. But there are some groups of muscles that we rarely use.


Since they are very rarely put to use, these muscles tend to grow thinner and lose strength over time, or they can become too tight and cause a variety of problems. One group of muscles is particularly exposed to this risk – pelvic floor muscles.


What is a Kegel Exercise?


What is kegel exercise


Let us get one thing right out of our way. Kegel exercises will not help you look better. They are developed to improve the health of the urinary and gastrointestinal systems. These exercises help make the pelvic floor muscles stronger, thus helping you ward off incontinence and get better support for the bladder. Kegel exercises also improve sexual function in both men and women. They essentially tighten everything "downstairs", making your sexual bits and pieces stronger.


Are you wondering what pelvis is? It’s the area between your hips. It holds reproductive organs, bladder, and rectum in place.


Pelvic floor muscles diagram


Pelvic floor muscles resemble slings. They extend from the inside of the pubic bone to the anus. Pelvic floor muscles also are woven around the rectum, vagina, and urethra. Their primary purpose is to help control the contractions of the bladder muscle (the detrusor muscle) and the pressure on the urethra.


When pelvic muscles are contracted, the lower urethra is closed. This action helps the remaining urine get back into the bladder. Their relaxation is what helps us urinate and consciously stop the stream of urine.


Kegel exercises help us maintain or restore the pelvic floor muscle function. When applied correctly, these exercises can lessen or altogether remove the symptoms of incontinence.

Holding a pee in

We have Dr. Arnold H. Kegel to thank you for having these exercises today. He developed them in the late 1940s as part of nonsurgical treatment for women who had problems with leaking urine. Exercises that target the muscles of the pelvic floor are called Kegel exercise to honor the contribution of this famous gynecologist.

What Kinds of Kegel Exercises Are There?


Kegels exercises have become very popular as they don’t require additional space (can be done in your house or apartment), and you can do them without investing in fancy equipment. Kegels exercises are equally popular among men and women.


They might appear way too simple and easy to include in a daily workout routine. But consciously targeting the pelvic floor muscles to exercise is not that easy. One has to learn the proper technique and build the mind-muscle connection over time to experience all the benefits Kegels bring to the table.


There are many Kegels techniques. They are usually divided into two categories – kegel exercises for men and kegel exercises for women. Let’s take a close look at each of these groups.


Kegel Exercises for Men



Pelvic Muscles Men


Although developed initially to help women, Kegel exercises found their use case in helping men as well. They can help men target the muscles below the bladder, strengthen them, and thus improve the control of urination.


Men are not immune to urinary incontinence. It usually happens when the urinary sphincter becomes weak. What makes urinary sphincter weak? General aging, as well as things like surgery for prostate cancer often results in a weak urinary sphincter muscle.


Overactive or a bladder that doesn’t contract are also known causes of the weak sphincter. Kegels for men help improve or completely regain control of the bladder.


Before we lay out the basic kegel exercises for men, we must explain how to target the pelvic floor muscles. So, how to do Kegels? The best way to do it is to practice the following:


  • Try to either slow down or stop the flow of urine during urination.
  • While urinating, make sure to breathe normally.
  • Don’t squeeze the muscles in your abdomen, legs, or buttocks.
  • If you manage to stop or slow the flow of urine while following the above-listed instructions, you have successfully targeted the right muscles.


The workout routine for kegel exercises for men becomes straightforward from this point on. Men can continue to exercise on an empty bladder one they learn how to target the right muscles.


The Kegel exercise routine with an empty bladder looks like this:


  • Tighten the pelvic floor muscles for 5 seconds
  • Relax the pelvic floor muscles for 5 seconds



Kegel Exercises For Men


When starting out with the male Kegels routine it’s important to start easy and build confidence. For the first day, 5 repetitions are more than enough. The goal is to do the complete routine:


  • Tighten the pelvic floor muscles for 10 seconds
  • Relax the pelvic floor muscles for 10 seconds
  • Do 10 repetitions 3 times per day


Kegel exercises can be done while sitting or lying.


This video will give you a more detailed explanation of Kegel exercises for men:



Kegel Exercises for Women


Pelvic Muscles Women


Kegel exercises were originally developed to help women regain bladder control and improve gastrointestinal health. When practiced correctly, Kegel exercises help women strengthen the pelvic floor muscles and improve bladder control.


There are various factors that can contribute to the weakening of the pelvic floor muscles in women. These include aging, excessive straining from chronic coughing or constipation, being overweight, and pregnancy and childbirth.


Kegel exercises can help women who are experiencing:


  • A leak of a few urine drops while coughing, laughing or sneezing – also known as stress incontinence.
  • A strong and sudden urge to urinate a couple of moments after urinating – also known as urinary urge incontinence.
  • A leak of a stool – also known as fecal incontinence.

The best way to start doing Kegel exercises for women is to:


  • Identify the right muscles – to find the muscles of the pelvic floor, women should try to stop or slow urination midstream.
  • Make sure not to involve other muscle groups – when trying to stop or slow urination midstream, it’s important to stay focused only on the pelvic muscles. The best way to do it is to be aware of your abdomen, buttocks, and thigh muscles. All these muscle groups should be relaxed while you are trying to slow or stop urination.
  • Maintain regular breathing – many people starting Kegel exercises stop breathing unconsciously. This helps them improve their focus. To get the best results, you should maintain regular and relaxed breathing. During the kegel exercises, avoid holding the breath.


Once you learn how to control your pelvic floor muscles, you should start practicing it in the following fashion:


  • Tighten the pelvic floor muscles for 5 seconds.
  • Relax the pelvic floor muscles for 5 seconds.
  • Do 5 repetitions on the first day.


The goal is to achieve and maintain a regular Kegel exercise routine – 10 repetitions 3 times a day:


Kegel Exercises For Women


  • One repetition consists of 10 seconds of tightening followed by 10 seconds of relaxing pelvic floor muscles


Kegels should always be done on an empty bladder.


Kegels should be a part of a daily routine. Since the exercises can be done when lying or sitting, incorporating them in your day to day life is fairly easy.



Benefits of Kegel Exercises


While there are many benefits of maintaining a regular Kegel exercise routine, we would like to point out the most important benefits for men and women. We will skip the ones already covered above – improved bladder control and improved symptoms of fecal incontinence in both men and women.


Benefits of Kegel Exercises for Men


Improved Erections

Pelvic floor muscles play a vital role in bringing in the blood to the groin. They are also active during sex. Kegel exercises strengthen the pelvic floor muscles, thus improving sexual performance. Men who regularly do Kegels have improved erections, ejaculations, and orgasms.

Improved Erections

Improved Symptoms of Erectile Dysfunction

When erectile dysfunction is correlated with limited blood flow to male reproductive organs, Kegel exercises can be added to the treatment of ED. In combination with healthy lifestyle changes, Kegels promote blood flow in the pelvic region, thus efficiently managing ED.


Improved Sexual Performance

Kegels are known for their beneficial effects on sexual performance. There are several ways these exercises help men perform better in bed.


Kegels promote good blood flow to the groin area, which results in harder erections, increased pleasure experienced during sex, and increased strength and number of orgasms. Learning how to contract pelvic muscles can also help men delay ejaculations.


Benefits of Kegel Exercises for Women


Improved Recovery From Childbirth

During pregnancy, pelvic muscles have to deal with a lot of pressure. It doesn’t matter whether a woman delivers a baby vaginally or by cesarean.


The pelvic floor muscles suffer and doing Kegels during and after pregnancy helps keep them in good shape. It’s essential to consult your doctor about doing Kegels during pregnancy.


Better Sex

Doing Kegels regularly makes the vagina tighter. This makes sex great for your partner. But since pelvic floor muscles are vital for a good orgasm, you will feel the benefits as well. The pleasurable contractions will be longer, more intense, and satisfying.


Kegel Exercises For Women


Improved Overall Fitness

Kegels make the pelvic floor muscles stronger. This provides extra support for the lower back and abdominal muscles. Doing Kegels regularly will help you improve overall fitness, feel energized, and be ready for everyday physical challenges.


Prevent or Reduce Pelvic Organ Prolapse

When pelvic floor muscles are not strong enough, one or more pelvic organs can press the walls of the vagina. This condition is called Pelvic Organ Prolapse, and it can cause pain and lead to issues with the bowel and bladder.


POP is prevalent in women who are older than 50 years and women who are on their third birth or more. Kegels improve the strength of the pelvic floor muscles and allow them to hold pelvic organs in place.


How to Use Kegel Balls


Kegel Balls


Kegels can be done without any equipment. But if you want to step up your game, you can use Kegels balls, also known as Ben Wa balls or pleasure balls.


A Ben Wa ball is not a new invention. In fact, kegel balls have been in use for a couple of centuries now. They are built to facilitate the strengthening of the pelvic floor and vaginal muscles.


They come in different sizes and weights to help you easily target and contract pelvic muscles. Before using Kegel balls, you should prepare them:


  • The hygiene is of utmost importance to prevent any infections. Use antibacterial soap to make sure that your Kegel balls are clean.
  • Make Ben Wa balls easy to insert – use a high-quality water-based lube and apply it on the balls.


At first, Ben Wa balls were used for sexual pleasure, and in the eastern corners of the world, they are known as geisha balls. It’s not by chance that they are called Kegel balls as well. They can be used for pelvic exercises. Kegel balls can add extra weight and make traditional Kegels even more effective.


To properly use kegel weights for pelvic muscles strengthening you should:


  • Insert the kegel balls while lying on your back.
  • Squeeze and light the balls by tightening your pelvic floor muscles.
  • Tighten the muscles for 5 seconds, then relax them for 5 seconds.
  • Do 3 sets a day (each set consists of 5 tighten/relax repetitions).


Although invented more than 60 years ago, Kegel exercises are still relevant in the modern-day and age. These exercises are very easy to master, and they offer plenty of benefits for both men and women. Doing Kegels every day will improve your bladder control, sexual life, and overall fitness. 


1 Comment(s)

16/02/2020, 07:56:01 AM

Great article, thank you.

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