How to do Kegel exercises for women

How to do Kegel exercises for women

How to do Kegel exercises for women


How to do Kegel exercises for women

Vaginal muscles that relax sometimes become a barrier to the pleasure of making love with your partner. This vaginal loosening usually occurs in women who have experienced the process of giving birth or giving birth.

Eits, but don't have to be sad, there are still easy natural ways to make your vagina tight in order to make sex more enjoyable. You can do Kegel exercises to restore the tightness of the vaginal pelvic muscles. How do you do this exercise? And what are the benefits for the vagina? Come on, look carefully at the explanation below.

What is Kegel gymnastics?

Kegel exercises are exercises to tighten your pelvic floor muscles. Therefore, your body and other body members do not need to move.

Initially this exercise was developed by an obstetrician from the United States, namely Dr. Arnold Kegel in the 1940s. The main goal at that time was to overcome the problem of urinary incontinence in women who had just given birth.

Over time, this gymnastics has been proven to be able to overcome various problems around the pelvis and intimate organs if done routinely.

What are the benefits of doing Kegel exercises for women?

Vaginal tightening after giving birth

Kegel exercises are useful for tightening the vagina and accelerating recovery after giving birth. Moreover, when a woman has done an episiotomy, it is a method of vaginal scissors that is commonly done when women give birth. Not infrequently this can make the vagina feel loose.

Kegel exercises can improve smooth blood circulation to the vaginal area. Blood containing oxygen and various nutrients is needed to regenerate various cells and vaginal tissues that are damaged by episiotomy.

Overcoming hemorrhoids

Gymnastics or Kegel exercises can help overcome hemorrhoids (hemorrhoids), especially after giving birth through the vagina. This is because Kegel can improve blood circulation to the rectum and vagina.

Tightens the vagina which is loosened due to age

Kegel is useful for tightening the already loosened vagina, for example when a woman enters menopause. This benefit can help create more satisfying sexual performance.

Then, how do you do Kegel exercises?

Kegel exercises to tighten the vaginal muscles can be done while lying down, or even while sitting. If this is the first time you have tried this pelvic floor exercise, you should do it while lying down, with your knees bent. This position will minimize the gravitational force so that your body relaxes more.

To determine where the pelvic floor muscles are located, try to tighten the muscles in the vaginal area as if you are holding urine when urinating. The contracting muscles are your pelvic floor muscles. Next, then you can follow the following Kegel gymnastic steps:

  1. First, tighten your pelvic floor muscles for about 3 to 5 seconds.
  2. During tightening these muscles, don't hold your breath or tighten your abdominal, thigh, and buttock muscles.
  3. Restore the lower pelvic muscles for 3 seconds.
  4. Repeat this exercise for up to 10 times.
  5. For maximum results, do this exercise 3 times a day.

How to do Kegel exercises for women

After you get used to doing Kegel exercises, try to hold your pelvic floor muscles for a little longer. Start by holding for 6 seconds, until you can hold for 10 seconds. Give the appropriate time lag, which is 6-10 seconds.

Don't forget to breathe as usual while doing female Kegel exercises. But it is not recommended to hold the pelvic floor muscles when you want to urinate, huh. This can harm your bladder.

Keep the intimate organs clean so that you make love more fun

It's not enough to just do Kegel exercises, to tighten the loosened vaginal muscles. In order to have intercourse with your partner more fun, you must be diligent in maintaining and caring for vaginal hygiene. This applies to those of you who have not or have ever given birth.

Start by regularly changing panties, two to three times a day. You can also use feminine products that contain povidone-iodine to prevent vaginal infections especially during menstruation. And don't forget to diligently change pads during menstruation, at least every 4-6 hours.

Also Read:

  • Vaginal Laser Therapy, What are the Benefits and What Is the Process?
  • What are the Benefits of Kegel Gymnastics, and How Do You Do It?
  • If Done by Men, Kegel Gymnastics Can Overcome Impotence and Premature Ejaculation


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