How to Improve Your Sex Life With Kegel Exercises

Kegel exercises are important as they improve the general wellness and wellbeing of your pelvic muscles, bit did you know they can actually heighten sexual arousal too?

 

These exercises are muscle movements which women are advised to do to improve the strength of their pelvic floor muscles. They were originally developed to help women (and some men) reduce the severity of bowel and urinary incontinence, but the sexual benefits are now becoming well known.

 

As these exercises are so discrete, they can be done at virtually any time and in any place. Not only do they improve bladder control and bowel continence, these easy little exercises also help to enhance the female orgasm, improve the tone of vagina and pelvis, prevent pelvic prolapse from occurring, reduce premature ejaculation and reduce certain types of prostate symptoms.

 

For men and women who leak urine when they cough, sneeze or laugh, kegel exercises are frequently recommended (although more severe leakage may be due to other problems and you should see your GP if you are experiencing this).

 

To practise a kegel exercise, you should think about them in terms of urine stoppage. In order to get a feel for which muscles to use, you can practise this on the toilet at first, but you should not do your kegel exercises regularly whilst weeing as this can lead to bladder infections as you don’t fully evacuate the bladder. Start to wee, and then stop the stream of urine in mid flow. The muscles that you do this with (or attempt to do this with!) are your kegels. Next, when not on the toilet, clench these muscles in as if you are attempting to stop a stream of urine. It’s best to do this while lying on your back but you can do it anywhere. Tighten the muscles and then hold them for five seconds, and then release for five seconds. Repeat this five times in a row, and work up to a place where you can hold the muscle for 10 seconds instead of five each time, doing 10 reps.

Categories: exercises, improve, kegel, Kegel Exercises, muscles, nbsp, Sex

Doctor’s Orders: Why You Need to Have Great Sex More Often

There’s no denying it; we like sex. It’s good for your sexual health – not to mention your overall wellbeing – to have sex or masturbate on a regular basis, and most of us are all-too willing to oblige our wellness in this way. By having sex often, you can boost your immune system, enhance your fertility, stave off depression and even lengthen your life span. But how satisfied are you with the sex you’re having, and how can you increase that sense of satisfaction? Let’s look at how you can have more sex – and more satisfying sex.

 

1. Sex with yourself: Some people make the mistake of thinking that masturbation means you desire your partner less, but this simply isn’t true. In fact, flying solo on occasion can help you understand how your body responds to different types of touch, which is information that you can pass on to your partner, and make sex with him or her all the better for it. There’s no right or wrong way to masturbate, nor is there any rule as to how often you should or shouldn’t do it. Plus, there’s something quite sexy about having sex alone, together. Mutual masturbation can be very intimate, and give your partner new ideas about how to touch you in a way you’d like.

 

2. Feeling sexier: Your thoughts are a right nuisance in the bedroom, often getting in the way of having a good time. If you don’t like your body, you can get distracted by hiding your wobbly bits or worrying about turning off your partner, which will only make sex worse for both of you. Regular exercise can help you to shed your negative body and boost your sex life, but not just in the way you think. While exercising can help to tone your body, it also gives you better stamina and circulation, both of which translate to better sex. Good orgasms rely on blood flow to the genitals, and more stamina means you can go all night. Plus, exercise releases feel-good hormones, meaning you’ll feel better about yourself when the clothes come off. If the exercise you choose is yoga, you get extra points for improved flexibility!

 

3. Play: What comes to mind when you think about role-playing and sex games? Maybe you’d like to don a costume and try some sort of sexy secretary scenario, or maybe you want to try out a blindfold or handcuffs. Some people want something as simple as pretending to be strangers and flirting with your partner during a night out. Whatever you’re into, be as creative as you like and make sure that both of you are comfortable. The aim of role-playing is to spice up your experience and loosen your inhibitions. This is especially helpful if you have been in a monogamous relationship for a long time, as it gives you the chance to see a side of your partner you’ve never seen before.

 

4. Work on those muscles: If you want to strengthen your heart, do cardio; if you want to build your bones, do resistance training. If you want better sex, do Kegel exercises. Not only do Kegel exercises relieve urinary incontinence, but they also enhance your orgasms (and for men they may also enhance an erection). While you shouldn’t practice Kegel exercises while relieving your bladder, you’ll know you’re working the correct muscles if you can stop (or slow down) and start your urine stream. Contract these muscles and hold this for five to ten seconds, and then release them for the same amount of time. Repeat this five times. Take five minutes out of your day, two to three times a day, and practise your Kegel exercises for better, more satisfying sex.

Categories: better sex, body, exercises, kegel, Kegel Exercises, masturbation, nbsp, partner, role playing, satisfying sex

Improve Your Bedroom Performance with Kegel Exercises

While you might be after certain exercises to improve your fitness levels or overall wellbeing, wouldn’t it be nice if there were ones that also gave your sexual wellness a boost? Luckily, there is! Kegel exercises are performed to strengthen the Pubococcygeus muscle or PC, and this helps to promote better sexual health. And boys, you can do it too.

 

Both men and women can do Kegel exercises to strengthen their pelvic muscles – in fact, wellness experts recommend Kegel if you suffer from prostate pain. Plus, one of the major highlights of Kegel is that it helps to reduce for pre-mature ejaculation. Less prostate pain and a longer performance in the bedroom? Surely no man would say no to that! However, before you can start Kegel exercises, you first need to locate your PC muscle. Understanding your PC muscles is easy to learn at home without any training. As a man, it tend to involve tensing the muscles in your pelvic floor until you find the one that makes your penis jump. To make the movement of the penis easier to observe, most men find it’s easier to do this when erect.

 

So that’s the guys, but what about the ladies? Whether your pelvic muscles have become weak from exercise, childbirth or just general damage, Kegel exercises for women can help to restore your strength, which will increase stimulation during intercourse and, in turn, the length and intensity of your orgasms. When locating the right muscle, place a finger in your vagina and squeeze around it. You know you are using the right muscle when you feel pressure around your finger. Apart from the muscles right around your vagina, try to keep everything relaxed and don’t bear down or squeeze your thigh, back or abdominal muscles. Also, remember to breathe slowly and deeply.

 

So here’s your three-step plan to Kegel exercises:

 

1. Sitting or lying down, contract the muscles you would use to stop urinating. Your pelvic muscles should squeeze your urethra and anus, but you shouldn’t tighten your stomach or bum.

 

2. When the muscle is locate, squeeze for three seconds, and then relax for three seconds.

 

3. Do this three times a day, or even more for better results!

Categories: Better Orgasm, kegel, Kegel Exercises, muscles, pelvic muscles, Prostate Pain