How to Benefits From Kegal Exercise? | Best Kegel Exercises to Strengthen Pelvic Floor Muscles

What is Kegal Exercise?

Kegel exercise is a group of pelvic floor exercise that can do to make pelvic floor muscles stronger in both men and women. These pelvic floor muscles not only prevent urinary incontinence or urine leakage but also strengthening to keep your pelvic organs in position.

Kegel Exercises Health Benefits for Men and Women

#1. In men, Kegel Exercise is the best treatment who suffer from prostate pain and swelling due to benign prostatic hyperplasia (BPH), continence and sexual issues. kegel exercises help to cure the problem of premature ejaculation, the ability to manage your urination schedule better that strengthen the pelvic floor muscles, which also support the bladder and bowel.

#2. For those women who suffer problems like vaginal prolapsed, weaken pelvic muscles due to abdominal surgery, menopause, overweight and aging, caesarean section, uterine prolapsed and urinary incontinence can be benefited. It can also helps in increasing sexual pleasure and reduce pelvic prolapsed.
The most effective benefits of Kegal Exercise is to tone and strengthen PC muscles, and increasing sexual pleasure in both man and women. 

Guideline To Do Kegel Exercises

Pelvic muscles placed near pelvic between the legs. At first, bend your knees and sit in a relaxed position. Now tighten the PC muscles by doing the contraction. Repeat this 20 to 30 times. Do the contraction for 5 seconds and then rest for 5 seconds. Breathe freely during the entire process and relaxing for 10 seconds between contractions.

Spread both your hands on the floor. Then slowly lift your hips upward and bring it down slowly. While doing this, keep in mind that it should not stress your waist in any way. Hold your hips for at least 7-10 seconds while pushing up.

Improve your exercises practice. Tighten your pelvic floor muscles, hold the contraction for five minutes. Do exercises three times a day for a few months so that you can get noticeable outcomes. Be careful not to flex the muscles in your abdomen, thighs or backside. Do not hold your breath while doing exercise.

 Hence, there are multiple Benefits of Kegel Exercises that help to strengthen the muscles of the pelvic floor. It is one of the best solutions to cure stress permanently. Whether it’s man or women, it can help to strengthen the pelvic floor muscles, prostate, menopause as well as improve your sex life.