Top 5 Kegel Exercises and Everything You Need To Know About Them

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Do you know them? These Kegel exercises have been in the world for about 70 years, and during that time, many people have liked them, mainly due to their success in achieving results on your body. They were invented by the female doctor Arnold Kegel, and they often include meaningless special exercises, which with their combination, work correctly on the so-called PC muscle. This ultimately manifests itself not only in the bedroom.

These Kegel exercises are very beneficial for both men and women. In both gender, they have perhaps the same effect, and together they can be seen in bed while making love. During this exercise, women focus mainly on the pelvic area, which they strengthen, and this is reflected in the bed by more dynamic love, full of passion and excitement.

Men, on the other hand, can solve their problems with premature ejaculation or insufficient erection. However, for all of us who have now been motivated to start Kegel exercises, we may be slightly disappointed at this point. T

Heir effect does not appear immediately. So if you plan to experience a much more beautiful night with your partner than before, then you need to exercise regularly and for a long time. It is not enough if you exercise the day before or a few hours before making love. But be patient. It is generally said that the result can affect everyone in a few weeks.

What is that PC muscle?

The PC muscle is an abbreviation for pubococcygeal muscle, which is located on the pelvic floor. Men have certainly experienced a situation where you need to hold a stream of urine quickly because you urgently have to switch on and go somewhere. Or another problem when you want to print the last drop. These are moments that everyone knows.

The muscle that you can use to influence similar situations is the PC mentioned above the muscle. If you tighten the PC muscle, which you do regularly, even if you don’t realize it, you stimulate the male prostate with it, and you generally control the organ and its activity. So it’s a critical article in an imaginary puzzle to be physical active and not have any problems with your genitals.

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How are you?

At this point, you are interested in finding out if your PC muscle is in optimal “shape” or if you need to improve your condition. Of course, it all depends on the amount of love in the last period and your overall physical activity.

If you haven’t practiced Kegel’s exercises yet and you’ve had love for a very long time, a long time ago, then it probably won’t be “it”. Men have it very simple. All they have to do is try to interrupt the current during the mentioned urination knowingly. It may look like a easy matter to do every time, but it’s not that simple – for some.

In the following blog, we will focus on particular Kegel exercises. We believe that the previous lines have motivated you to read something more about Kegel’s exercises and decide to practice them. Remember that they can always help you or you can use Fildena 100 or Vigora for best love life, and it is only useful if you practice them regularly. This is manifested mainly in bed and the supply of endorphins, which ensure a good mood.

Also Read, how to burn body fat.

Basic Kegel exercises that you will love

To start exercising, it is essential to know the muscle you want to exercise and be loaded. If you are already familiar with where the PC muscle is located, you can move on to the exercises themselves. Do these regularly, it is also advisable to change them, but not to overburden them initially. It would improve if you discovered the appropriate level of workload and intensity of exercise. Otherwise, you will not feel an improvement, but rather negative changes.

Exercise 1

During this exercise, the primary position is lying on your back, with your legs outstretched and your hands resting loosely next to your body. You need to relax enough, get rid of any cramps, and lie down comfortably. Take a deep breath while tensing your thigh muscles, gradually contracting your sciatic muscles while you should pull in your rectum and urethra.

Hold for a few seconds and gradually exhale. You should progressively and slowly relax your muscles until you reach a delightful feeling again. Exercises with such a procedure should be repeated at least 10 times. However, there is also an alternative not only for women, where when you inhale, you also lift your pelvis and do not touch the ground with the sciatic muscles. This is one of the best resulting Kegel Exercises.

Exercise 2

Again, you have to lie down on your back and place your hands-free to your body. Keep them naturally outstretched. The legs should be turned at the knees, and both feet should rest on the mat. When inhaling, you should gradually lift your pelvis and contract your sciatic muscles.

The final one needs to be retracted as well as the urethra. Stay in this position for a few seconds and then exhale. As you exhale, you should gradually lower your pelvis and relax all your muscles.

Exercise 3

You will instantly fall in love with the almost problematic third exercise. If you like cycling, it will not be a problem for you to remember it. We start with the position as in the previous activity. So you are lying on your back, your hands are in a natural position next to your body, and your legs are bent. Then lift both legs and start as if cycling.

The sciatic muscles should be slightly raised, and you should not touch them with your hands and thus “lift”. You must hold your hands close to your body at all times and do not lean too much on them. All this should be done if you are inhaled or inhaled. If you already need to exhale, you should go with one foot as if to “push into the pedal” and shoot it as much as possible. However, be careful not to breathe smoothly and not to be short of breath.

Exercise 4

In this workout, we will concentrate on the back. Kneel on the ground and keep both hands on the floor. You have to do a “cat’s back”. When digging the end, it is necessary to contract the abdomen, sciatic muscles, and pull in the rectum. You can then bend your back again and relax.

Exercise 5

Lie on your back and stretch your hands out to your body. It would help if you lifted your legs vertically up. Inhale and raise your pelvis as well. It would be best if you also contracted your sciatic muscles, as usual, pull in your rectum and urethra. Regard for a few seconds, and gradually lower the pan to the ground. Slowly relax and repeat the exercise at least 10 times.

Disclaimer: Please make sure to consult with your doctor before ordering and consuming any such medicines.


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