Initially, the Kegel training system was aimed at strengthening the muscles of the pelvis and intimate areas in women who gave birth. Over time, it was noticed that the muscular structure of the female / male genital organs is similar and Kegel exercises are also effective for men.
Benefits of regular exercise
Daily correct exercise according to the method of Dr. Arnold Kegel allows you to achieve the following results:
- stamina increases, ejaculation management improves;
- blood circulation improves, which increases the rigidity of the penis;
- the risk of adenoma and other diseases of the prostate disappears;
- minimizes the likelihood of prostatitis;
- stimulates pelvic circulation;
- the risk of diseases associated with urinary or stool incontinence is eliminated;
- the sexual organ, pumped using the Kegel technique, allows you to get more sensations in bed, the quality of sexual life and libido increase;
- the inclination of the penis to the body is restored.
Kegel exercises are a kind of prevention of hemorrhoids.
Three step kegel workout
The intimate muscle, which gymnastics is aimed at strengthening, surrounds the prostate. The ability to strain and relax the pubococcygeal muscle at will makes it possible to delay or stop the onset of ejaculation.
First cycle or tension/relaxation exercises
Tighten the muscle with all your might and hold it in tension for 3 seconds. Then stop contracting and remain completely relaxed for the same amount of time.
In the process of performing Kegel gymnastics, you need to breathe deeply and evenly, since this enriches the blood with oxygen, which nourishes the muscles (inhale when tense, exhale when relaxing).
At first, such movements should be performed 20 to 30 times a day. Gradually (within a week), their number should be increased to 50 times. Kegel workouts should be done daily for 2 weeks.
You can train muscles not only at home. No one will suspect that you are doing such exercises even in a minibus, sitting at work in the office or being in the toilet, etc.
The second cycle or exercises for the tension of the PC muscle (regardless of other muscles)
At the beginning of this set of exercises, there will be a tendency to tone other pelvic muscles simultaneously with the pubococcygeal muscle: abs, buttocks, abdomen, facial muscles, legs and fingers on them. In the early stages, this is normal. However, your task is to learn how to control the tension / relaxation of this muscle apart from all others.
One of the main success factors is consistency. Determine the minimum you can accomplish without putting in a lot of effort. Start from this, gradually and regularly increasing the load.
The third cycle or we make compressions longer and relaxations shorter
At this stage, the PC muscle is strained with all its might and kept in this state for 10 seconds. Then it is relaxed for 4 seconds.
These exercises should be performed 20-30 times a day, gradually increasing to 70-100. It is advisable to break the complex into 2 parts (50 exercises in the morning, 50 in the evening). The exercises of this cycle should be performed for 4 weeks. Next, you just need to keep the muscle in shape, not forgetting about training and periodically repeating them.
In bed with a woman, the use of the long-term contraction of the Kegel muscle can significantly prolong pleasure.
An example of performing Kegel exercises can be downloaded or viewed online on the Internet by finding the corresponding video lesson on YouTube.
After going through three steps
After going through the 3-step exercise plan, you can start experimenting to see what works best for you.
Here are examples of individual exercise preferences:
- It is convenient for someone to do 2-3 compressions for 15 seconds. with a pause of 2 sec.
- For others, a series of 5 second squeezes will be ideal.
- Someone prefers 2-3 short compressions, then there is a break for recuperation, after which again 2-3 compressions.
- For some, doing about 40 very short warm-up compressions first, then 15 long ones is fine.
- Some people start the exercises with a weak contraction for 10-15 seconds, gradually increasing its strength. After reaching the maximum, without going into a relaxed state, the load begins to gradually decrease. In total, from 3 to 5 stages of compression pass.
Kegel trainer
In order to increase the effectiveness of Kegel exercises, you can use a special simulator. The female version is in great demand, the male version is less popular.
The most popular exercise machine for men with special balls. It is presented in the form of 2 balls of different diameters made of silicone hypoallergenic material. Such a simulator is available for use at home.
The device is equipped with a sensor that allows you to control the complexity of classes. In modern installations, there is a program that can be installed on a smartphone. It keeps track of the level of load and the regularity of classes, which is quite convenient and effective.
However, you can also use a massager without a program, in which case you need to control the load yourself. The simulator is suitable for both beginners and experienced people.
It is best to start using the simulator after you have mastered the basic exercises and to some extent know how to control the muscles.
Kegel training is best done with an empty bladder.
Contraindications for exercise
The Kegel training system has the following contraindications:
- purulent-inflammatory processes occurring in the pelvic area, including prostate diseases (loads can worsen the course of the disease);
- thrombotic complications and tumors in the urinary tract;
- Recently transferred operations on the pelvic organs, removal of the prostate (after the end of the rehabilitation period, there will be no harm from gymnastics).
Frequent and prolonged Kegel training can lead to an overload of the muscles of the genital organs. This may be accompanied by negative moments in the form of premature ejaculation or temporary impotence. Therefore, it is so important for beginners to take long breaks.
Results from Kegel work may appear at different time intervals. If the diaphragm of the pelvic floor was especially weak before training, then improvements will not be noticeable quickly (after about six months). In other cases, the effect will appear after 1-2 months of classes.