If you’re looking to improve your sex life, consider kegel exercises. Designed to strengthen the pelvic floor and PC (pubococcygeus *see below) muscle, kegel exercises are performed by both women and men (to help them last longer in bed). And the beauty is, they can be performed anywhere. Try these kegel exercises and see if you notice an improvement in your sex life.
*The pubococcygeus muscle or PC muscle is a hammock-like muscle that stretches from the pubic bone to the coccyx (tail bone) forming the floor of the pelvic cavity and supporting the pelvic organs. It is found in both sexes.
The first one to try that will bring you all the benefits of kegel exercises is the simple, classic original kegel. A basic kegel is incredibly easy and can be performed anywhere. You complete the exercise by squeezing your glutes and contracting and releasing your PC muscles a handful of times. You should be aiming to hold for about seven seconds before you release. Doing this a few times a day is the perfect base for an improved sex life.
The hipster is reminiscent of the kind of exercise you might have done during phys ed at school. Who knew it was so good for your pelvic floor health? The exercise can be performed any time and involves standing with your legs shoulder width apart with your hands on your hips. Once in this position, pop your hips from side to side in a rhythmic motion, switching up the pace as you go.
The serpent is definitely a kegel exercise that is best suited to music. This way it feels much more a like a dance class than a work out! Begin by rolling your hips in one direction then over to the opposite direction. Do several reps of these actions and it works out not only your PC muscles but also your abs and your butt!
A pelvic tilt can be performed while standing, but better results can be gained from lying down. Simply tilt your pelvis forward and backward (or upward and downward if you are lying), and contract your glutes and abs as you do so, remembering to exhale on each thrust forward. Doing 5 reps at your own pace is good start, and then you can attempt to do 5 more reps a faster, more testing speed.
You need to be lying on your back for this one. While on your back, bend your knees with your feet a hips’ width apart on the floor, and while keeping your arms completely straight by your sides, carefully raise your pelvis and lower legs from the floor whilst simultaneously contracting your PC muscles. Lift each foot around five times, release your PC muscles, then repeat the entire process 3 to 5 times depending on how you feel.
The push is very similar in execution to our first exercise, the classic kegel, but there are a few differing factors. The key difference with this type is that when you exhale, rather than simply releasing your PC muscles, you should also add in a little ‘push’ motion to go with it. This is another great exercise for being able to perform absolutely anywhere, from bed to the office!
We are crossing over in the world of yoga here, but the butterfly exercise is super effective in terms of pelvic muscle health. Not only does the classic butterfly position help you get to sleep faster when in bed, just the sheer positioning of your body while you are holding the pose promotes pelvic floor strength without you having to do anything extra!
Like a classic kegel only you do it as fast as you can with no breaks between sets to really work up a sweat and work out those muscles to the max.
Like any muscle, you need to focus not only on contracting but also relaxing. The point of kegels isn't to have strong muscles down there but flexible ones. To do this exercise do a classic kegel contraction move only hold for a couple seconds then really focus on fully relaxing. Try breathing when you do to make sure you're concentrating.
This exercise combines muscle groups from the kegel muscles to your lower back and core. Do a classic kegel while laying on your side and lift one leg, rotate outwards slowly then relax. This move strengthens all the major muscle groups used when having sex giving your orgasm the extra boost it needs.
What do you think? Are you going to give some kegel exercises a try?
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