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How to Do Kegel Exercises

Kegel exercise is one of the many ways which help people improve their quality. Over the years, Kegel exercise has been proven to be effective in boosting the quality of . This exercise has multiple uses for both men and women. They mainly focus on bladder and bowel control issues, to improve enjoyment, help in childbirth, to reduce painful menstruation symptoms, etc. The pelvic floor muscles support the functions of the important organs of that region, and Kegel exercise works effectively to strengthen these muscles.

Kegel exercise is not difficult to do and do not need any specific location. You can do them anywhere according to your own convenience. Developed by Dr. Arnold Kegel, the Kegel exercise is the technique to contract and relax the muscles. When done properly to increase health, Kegel exercise is found doing very well. More importantly, the technique is not only found very effective, it is safe and has no side effects. What required are some of your efforts, interest and concentration, since you need some time before you would be able to perform the technique properly and get the actual benefits. You should do it regularly and properly to achieve the desired results. Follow the tips given below to get the maximum benefits.

While standing straight, place your hands on the front of your lower abdomen and then contract the pelvic floor muscles (you can put your hand anywhere later). The contracting should be in a way which you would do if you want to stop the flow of urine. Do not move the pelvis since the internal muscles are being addressed. Hold the muscles in the said contracted position for a slow count of three; then let them go or relax completely. Each session should include 10 repetitions. While you do this, your abdominal muscles and breathing should be normal, just the target area should be working. Make sure you are working on the exact muscles - between the anus and scrotum for men, and around the anus and vagina for women. Once you master the technique, you can do it even in sitting position or while on the bed.

Do this exercise 10 to 15 sessions each day; once you get control of the procedure, increase the holding time - make it from three to five counts. Just in a couple of weeks' time, you will be able to hold the muscles quite comfortably and gain enough control of your bladder.

Since this technique can be done anywhere without being noticed, you can conveniently do it anywhere, even while standing in a queue. In a month or so, the benefits will become obvious. You will gain good control of your bladder, expecting women will have easier delivery and increased enjoyment, orgasmic stage becomes easier, and the sensation of penile movement inside them will increase which adds more pleasure during lovemaking. Those women who have given birth will find this exercise benefiting them as they will regain the muscles quickly.

Men will benefit with the increase in penile size, better endurance during lovemaking, better stamina, gain good control over premature ejaculation, etc. Many men, who did this exercise successfully, overcame their premature ejaculation disorder.

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