Kegel Exercises: Complete Guide, Advice and Tips on How to Exercise the Pelvic Floor

What are Kegel Exercises?

The method of strengthening the muscles in the pelvic floor area, known as Kegel exercises, was originally developed for women to help prevent incontinence problems. But it soon became clear that these exercises can also be beneficial for men, primarily in battling various sexual dysfunctions.

How Can Kegel Exercises Improve Erection?

Kegel exercises have proven to be helpful for men suffering from erectile dysfunction. Exercising these specific muscle groups can help increase the ability to achieve and maintain an erection.

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If you are struggling with erectile dysfunction, it may be good to combine exercise with the use of erection support medications. There is a wide range of products on the market that can help, including erection supporting medicines, or popular generic levitra.

The Importance of Pelvic Muscles for Overall Health

Our body consists of hundreds of muscles of various sizes. Some of them, such as biceps, are very visible and often receive a lot of attention. But even the less visible muscles, such as the pelvic floor muscles, are essential for our health and overall physical condition.

The pelvic muscles represent a basic muscle group that is important for both men and women. This group of muscles, including the dominant pubococcygeus muscle, creates a kind of “elastic carpet” between the pubic bone, coccyx, and hip bone protrusions.

What do the pelvic muscles do?

The task of the pelvic muscles is to support the abdominal organs and the overall body structure. They also serve as sphincters and are necessary for sexual activity. As erogenous zones, they also enhance sexual experience.

Why is it important to exercise the pelvic muscles?

Exercising the pelvic muscles involves their strengthening and relaxation. Any muscle that isn’t regularly involved in movement tends to weaken and lose its functionality.

Modern times allow us to live longer, but the quality of life in old age is often our responsibility. Keeping the pelvic muscles in condition is one way to maintain a quality life.

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Causes of Pelvic Muscle Weakness

The weakness of the pelvic muscles in men can be caused by several factors. The most common among them include excessive physical strain, such as handling heavy objects, job positions requiring long-term sitting, or obesity. Another significant role is played by andropause, which is the hormonal changes that occur with advancing age.

Indicators of Pelvic Muscle Dysfunction

Problems with pelvic muscles are often accompanied by pain in the lumbar region of the back, uncontrolled urine leakage, which can occur after prostate surgery, for example, and problems with sexual functions. However, there are methods to alleviate or even eliminate these problems.

Strengthening Pelvic Muscles and its Benefits

Regular exercise of Kegel exercises can significantly contribute to strengthening the pelvic floor muscles. These exercises are:

Kegel exercises focus on strengthening the perineal muscles, which are key to processes such as erection and ejaculation. These muscles can be found in various areas of the crotch and pelvic floor.

Influence of Kegel Exercises on Erectile Dysfunction

In the age group of men over 20, it has been shown that up to 40 percent of those suffering from erectile dysfunction problems were able to completely overcome the problems. These men regularly performed Kegel exercises focused on the pelvic floor for six months. Another 35.5 percent of men showed significant progress in achieving an erection.

Kegel Exercises and Premature Ejaculation

Other research focused on men suffering from lifelong premature ejaculation. After 12 weeks of regular Kegel exercise, 82 percent of these men were able to extend the duration of ejaculation.

It is important for men to know that there are effective methods to improve their sexual endurance. With these techniques, they may be able to extend the duration of intercourse, intensify the experience of orgasm, or even achieve multiple orgasms. However, it is important to realize that these skills require time, patience, and practice. Not everyone can achieve these results without long-term training and self-knowledge.

Changes in Women

Women often begin to experience pelvic muscle weakness earlier than other signs of aging. This is often caused by pregnancy and childbirth. When this weakness is combined with chronic constipation, which is a common occurrence during pregnancy, a woman may begin to struggle with incontinence. This manifests as uncontrolled urination whilst laughing, sneezing, coughing, or running.

Incontinence Treatment

There are several treatment procedures that can help women with incontinence. These methods include physiotherapy, medication, and in some cases, surgery. It is important to consult these problems with a professional to find the most suitable solution for each individual situation.

Erectile dysfunction is an unpleasant problem that can affect many men. Fortunately, there are various medicines and therapies that can help manage this situation.

Erectile Dysfunction Medication

There are several medications approved for the treatment of erectile dysfunction. These drugs include sildenafil (Viagra), tadalafil (Cialis), vardenafil (Levitra) and avanafil (Stendra). These drugs work by increasing blood flow to the penis, making it easier to achieve and maintain an erection.

Alternative Therapies

In addition to medications, there are other options for treating erectile dysfunction, such as vacuum constriction devices, which create a vacuum around the penis, stimulating blood flow and subsequent erection. Injection therapy, where medication is injected directly into the penis, is another option.

Lifestyle and Natural Methods

Some men may find that lifestyle changes, such as regular exercise, healthy diet, and healthy sleep can help improve erectile dysfunction. Natural dietary supplements such as ginkgo biloba, ginseng and L-arginine can also contribute to improved erectile function.

Psychological Therapy

For some men, psychological therapy can be an effective form of erectile dysfunction treatment, especially if the dysfunction is caused by stress, anxiety or depression. This therapy can include individual or couples therapy.

Use of Erection Support Medication

Various methods prove useful in combating erectile dysfunction. One of them is the use of medications that support erection. Generic Viagra and Generic Levitra are examples of such medicines. They provide effective and reliable help.

The Importance of Pelvic Muscles for Sexual Health

To improve sexual health it is also important to exercise the pelvic muscles. Women can use their ability to contract pelvic muscles during sexual intercourse, which can enhance orgasm intensity and improve sexual experience for both partners.

Identifying and Exercising Pelvic Muscles

In order to effectively exercise the pelvic muscles, it is important to first correctly identify them. One way to achieve this is to try to stop the flow of urine during urination. The muscles you use to retain urine are the pelvic muscles you should exercise.

Erectile Dysfunction Treatment: Pelvic Floor Exercises

In the light of treating erectile dysfunction, it is encouraging to find out that no special equipment, gym membership or even sportswear is needed to train the pelvic floor muscles.

These exercises can be performed in various environments, whether it’s at home in bed, under the shower, on the subway to work, or even in line at the supermarket checkout. For beginners, it is best to start exercising lying on the back with the eyes closed.

Regardless of the environment, the key principle of exercise is the same: try to contract and relax the muscles in ten-second cycles. Although a ten-second interval may initially seem lengthy, with practice it becomes manageable.

Principles of Kegel Exercises

Kegel exercises primarily follow the principle of quality, not quantity. It’s not about how many exercises you can do, but about how long you can perform them and how you feel after exercising. It should always be that after a workout you feel comfortable and relaxed.

Recommended Exercise Scope

In terms of training length, ideally, perform the exercises for 5 minutes, three to four times a day. This means that you should do about 50 exercises of contraction and relaxation daily.

Additional Activities to Kegel Exercises

If you decide to extend your training, you should consider other physical activities. Yoga or horse riding can have a very positive impact on strengthening the pelvic floor muscles.

Importance of Regularity and Patience

The key to the success of Kegel exercises is regularity and patience. It may take several months to see a significant improvement in the pelvic floor muscles. Once you gain some skill, you can adjust the exercises to your individual needs.

In 1948 Kegel exercises were first described, which have since become an essential part of not only female, but also male sexual performance. In addition to improving the sex life, these exercises can contribute to the alleviation of certain health problems.

Blood Flow and Erection

A small increase in blood flow to the penis can cause a much stronger erection and thus significantly improve the sexual experience. We recommend trying a combination of Kegel exercises and Cobra erection support and see how it will affect your performance.

Useful Links

• 13 tips to prolong endurance during sex
• Practical advice and guides on how to maintain an erection for as long as possible
• Most common mental causes of erection problems and their solutions

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• Delaying ejaculation
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