The pelvic floor muscles play an important role in maintaining the sexual health of both men and women. The good news is that these muscles can be strengthened.
Pelvic floor exercises can be used by guys to control ejaculations, strengthen the erectile response and even improve the quality of orgasms.
Various types of pelvic floor exercises can be performed for muscle strengthening. Here are some of the best options.
Kegels are one of the best options for pelvic floor strengthening. They target the right muscles effortlessly. What’s even better, kegel exercises can be performed just about everywhere and no equipment will be required.
To do pelvic floor exercises, you have to squeeze the muscles that you usually contract to stop the flow of urine while peeing. Hold the contraction for 10 to 20 seconds, release and repeat. That’s all it takes.
With time, you can increase the length of the contractions and the number of repetitions that you do. Performing such exercises often enough will quickly contribute to sufficient strengthening of the pelvic floor muscles.
Fast twitching is a variation of the traditional kegel exercise. One important thing to remember is that you shouldn’t attempt fast twitching prior to mastering the classical kegel.
Fast twitching refers to contracting the pelvic floor muscles, holding the contraction for a second or two and repeating. A fast range of multiple contractions should be done over a short period of time for optimal results.
This type of exercise can be repeated for a long period of time, until the pelvic floor muscles start getting tired. In the beginning, you’ll probably have to concentrate consciously on the exercise.
As you get better, things will become much simpler. You’ll even start doing the routine without really thinking about it.
Men can also enhance the strength of their pelvic floor muscles by doing urge control. This is another incredibly simple technique.
Urge control involves holding it for as long as possible when you feel like urinating. Urination control utilizes the same muscles that you need to improve your performance during sex.
This technique is a slight variation of the kegels and it simply shows just how many functions the pelvic floor muscles are responsible for.
A Few Things To Be Careful About
While doing the slow and the fast variations of the kegel exercises, you should attempt to improve your technique. Men who are attempting to strengthen their pelvic floor muscles for the first time may experience a number of problems.
When doing such exercises, you should refrain from squeezing your buttocks. This is why focus and concentration are so important. If you’re not focusing, chances are that you’ll squeeze your butt because these muscles are easier to locate and utilize.
A few other common mistakes include holding your breath or squeezing your knees together when attempting to target the pelvic floor muscles. Lifting your shoulders up is another issue that may contribute to targeting the wrong set of muscles.
Sitting or lying down will simplify the process of doing kegels for beginners. Advanced exercises will be capable of doing the routine when standing up and even while walking around.
Kegel exercises and urge control need to be practiced daily for the best possible results. Just like all other muscles, the pelvic floor ones will lose their strength when left underutilized.
Keep it going, even if you don’t feel like exercising the particular day. Kegels are so simple that it will be a major pity to refrain from experiencing the possible sexual enhancement.
This is it! everything you have to do to strengthen your pelvic floor is a variation of the standard kegel exercise. While these contractions may seem pretty simple, they’ll deliver excellent results.
Chances are that you’ll notice the difference the first time you have sex after a few months of doing the routine.