Men and women may both do Kegel exercises, which are essentially holding and relaxing the pelvic floor muscles repeatedly. Kegel exercises can help with postpartum recovery, improve control over urine incontinence, and lower the chance of pelvic organ prolapse.
5 Kegel Exercises to Improve Sex
1. Basic Kegel Exercise
How to Do It: Identify your pelvic floor muscles by stopping your urine flow midstream. Tighten these muscles, hold the contraction for 5 seconds, then relax for 5 seconds. Repeat 10 times.
Benefits: It strengthens the pelvic floor muscles, enhancing blood flow and sensitivity in the genital area, which can improve arousal and orgasm intensity.
2. Quick Flicks
How to Do It: Quickly contract and relax your pelvic floor muscles as fast as you can. Aim for 10–20 repetitions in a row.
Benefits: Improves muscle endurance and responsiveness, which can enhance sexual stamina and control over ejaculation in men.
3. Long-Hold Kegels
How to Do It: Tighten your pelvic floor muscles and hold the contraction for as long as you can, aiming for up to 10 seconds. Relax for 10 seconds. Repeat 10 times.
Benefits: It increases muscle strength and control, potentially leading to stronger erections and more intense orgasms.
4. Bridge with Kegel
How to Do It: Lie on your back with your knees bent and feet flat on the floor. Lift your hips into a bridge position. While holding the bridge, perform a Kegel contraction, holding for 5 seconds, then relax. Lower your hips and repeat 10 times.
Benefits: It combines pelvic floor strengthening with core and glute activation, enhancing overall pelvic stability and muscle tone, and improving sexual performance.
5. Pelvic Tilts with Kegel
How to Do It: Lie on your back with knees bent and feet flat on the floor. Tilt your pelvis slightly upward while performing a Kegel contraction. Hold for 5 seconds, then relax. Repeat 10-15 times.
Benefits: Improving coordination between the pelvic floor and lower abdominal muscles, enhancing muscle control; and sexual pleasure.
Tips for Success
Consistency: Perform these exercises regularly, aiming for at least three sets of each exercise daily.
Focus on Form: Ensure you are engaging the correct muscles and not using your abdomen, thighs, or buttocks.
Gradual Progression: Start with shorter holds and fewer repetitions, gradually increasing as your muscles become stronger.
What are The Sexual Benefits of Kegel exercises?
Kegel exercises offer several sexual benefits for both men and women by strengthening the pelvic floor muscles. Here are some of the key advantages:
For Women:
1. Enhanced Sexual Arousal: Stronger pelvic floor muscles can increase blood flow to the genital area, enhancing sexual arousal and sensitivity.
2. Improved Orgasmic Function: Stronger pelvic muscles can lead to more intense and frequent orgasms. Women with stronger pelvic floors may experience better control over their vaginal muscles, enhancing their sexual experience.
3. Increased Vaginal Tone: Regular Kegel exercises can improve the tone and tightness of vaginal muscles, potentially leading to increased sexual pleasure for both partners.
4. Postpartum Recovery: After childbirth, Kegel exercises can help restore muscle tone in the pelvic area, improving sexual satisfaction.
For Men:
1. Enhanced Erectile Function: Strengthening the pelvic floor muscles can improve blood flow to the penis, potentially leading to stronger and longer-lasting erections.
2. Improved Ejaculatory Control: Kegel exercises can help men gain better control over ejaculation, potentially reducing issues with premature ejaculation and enhancing sexual stamina.
3. Intensified Orgasms: Men with stronger pelvic floor muscles may experience more intense and pleasurable orgasms.
4. Prostate Health: Regular Kegel exercises can support prostate health and alleviate symptoms of prostatitis or benign prostatic hyperplasia (BPH).
Overall Benefits:
- Increased Sexual Confidence: Knowing you have control over your pelvic floor muscles can boost sexual confidence and contribute to a more satisfying sex life.
- Enhanced Intimacy: Improved sexual function and satisfaction can lead to a more fulfilling and intimate relationship with your partner.
By incorporating Kegel exercises into your daily routine, you can enhance your sexual health and improve your pelvic floor strength and overall well-being.
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