How to Do Kegel Exercises
The Health Benefits of Strong Pelvic Floor Muscles for Men and Women
Apr 6, 2008
Your pelvic floor (Pubococcygeus) muscles are hammock-shaped and hold your bladder and urethra in place. When you urinate they relax, enabling urine to flow properly. They consist of two sets of muscles: fast ones that contract quickly to prevent ‘accidents’ when you are on the go, and slow muscles that hold your bladder in throughout the day.
Pelvic Floor Exercise
Both sexes need to exercise their pelvic floor for urinary and sexual health. As you age the muscles get weaker, and this process is speeded up in women post-childbirth. Weak PC muscles can lead to stress incontinence, accidental leaks, less sensation during sex, and weaker orgasms. Pregnant women need to strengthen them in preparation for childbirth and to help prevent incontinence after the birth. Studies* at the Faculty of Health and Social Care at the University of West England, Bristol showed that pelvic floor exercises could help reduce erectile dysfunction to the same degree as Viagra trials.
How To Exercise Your Pelvic Floor
To locate your PC muscles, stop the flow of urine next time you go to the toilet or try holding in wind. Try to isolate the muscle and avoid tensing other areas of the body such as the tummy or buttocks, or holding your breath. Once you have identified the muscles you can squeeze and contract them anytime – on the bus, at the office, in the bath or during sex. A contributor to the website Top Tips For Girls suggests imagining you have a pencil inside your vagina and that you are moving it a little higher with each squeeze.
First of all, squeeze them quickly, 10-20 times in a row, to work the fast muscles. Then hold the squeeze for three seconds to work the slow muscles. It is important to relax the muscles for the same amount of time as you tense them. Squeeze and count to three then relax and count to three. Try doing them:-
- When sitting upright in a chair with your knees apart and your feet flat on the floor.
- When lying down on your back with your knees bent and feet apart.
- When standing – bend your knees and use a chair or table for support.
Once you have the basic idea you can increase the length of the squeeze and relax to 5-10 seconds or longer.
How Long Before I’ll Notice a Difference?
You will notice a difference between 4-6 weeks if you are doing daily pelvic exercises. Do them whenever you think about it and use them to finish off a workout routine. Sexuality educator Cory Silverberg suggests doing them during self-pleasure and intercourse to see if they have an effect on your sexual response. Working the muscles will improve sex and lead to stronger orgasms.
Do I Need To Use A Pelvic Exerciser?
There are several products on the market for women, which are designed to add resistance to pelvic exercises. The exercises are as effective if done manually so you do not need to spend money on specific equipment. However, they are useful from a discipline angle, and in helping you to identify where your pelvic muscles are so it is helpful to try both approaches and see what works for you. Neen's Aquaflex pelvic toner received positive feedback in television trials*. The fact that strong PC muscles will also improve your sex life and orgasms is an added incentive in keeping up your exercise routine.
References
*Channel 4's Embarrassing Bodies. A trial on programme showed a 60% improvement in stress incontinence, when using the Neen Aquaflex device.
Research project: Pelvic floor muscle exercises and manometric biofeedback for the treatment of erectile dysfunction and post-micturition dribble: a randomised controlled trial with cross-over parallel arm. Research team: Dr Grace Dorey, Mr Mark Speakman, Professor Roger Feneley, Dr Margaret Miers, Dr Annette Swinkels and Professor Chris Dunn, 26th June 2003.
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