The Kegel pelvic exercises have been known for thousands of years. Theses exercises strengthen and tone muscles in your pelvic region. They are named after Dr. Arnold Kegel. For both men and women, Kegels release tension, improve circulation, and strengthen muscles in the pelvic area. Fo women, they can be used to strengthen muscles weakened by childbirth and to increase the occurrence and intensity of orgasms. For men, they give greater staying power and also massage the prostate, contributing to prostate health. Kegels can also help men differentiate between orgasm and ejaculation.
To practice Kegels, you must tighten and then release the pubococcygeus muscles, which control the anal sphincter as well as the flow of urine. To find these muscles, stop midstream the next time you are urinating. That tightening followed by release amounts to one Kegel contraction. When you practice Kegels, inhale while tightening and exhale while releasing. Hold each contraction for one to five seconds, and be sure to relax fully between contractions. Do the exercises three times daily, starting with 10 contractions working up to 50. Kegels are a very subtle exercise. Once you've undertaken Kegel exercises seriously, you will notice a dramatic improvement within a few weeks. Doing Kegels is also one of the best ways to prevent incontinence later in life. If you have tight pelvic floor muscles or back problems you should not do kegels without seeing a specialist.