Kegels target the pelvic area and help strengthen the muscles of the reproductive organs. According to various sources, Kegels may improve your sexual function by boosting the blood supply to the genital organs.

By strengthening the muscles of the pelvic area, these exercises can also improve erectile function and ejaculatory function.

What are Kegels?   

Kegels are the Pelvic floor exercises, that essentially target the pelvic floor muscles. They train and strengthen these muscles along with the core muscles of the body.    

Doing these exercises daily keeps the reproductive function in optimal condition. Kegels also enhance the health and function of the urinary system. It improves the control over muscles that regulate urinary function.

This increases the blood circulation in the reproductive organs, the erection function gets restored as a result. Kegels involves the engagement of pelvic floor muscles and core.  

How does Kegels help?  

Since Kegels involves the pelvic and core, the muscles of both these regions get contracted. The exercises involve repetitive contractions, due to which more blood starts to flow in the organs present in the pelvis.  

Due to the constant holding and releasing of pressure on the muscles, the blood supply in the penile blood vessels increases. The erection problems arise because of a lack of blood flow to the penile blood vessels.  

Lack of adequate blood supply to the penile impacts the ability to get firmer erections. However, Kegel exercises activate the pelvic floor muscles, thereby alleviating erection difficulties.

How to perform Kegels?   

Kegel exercises improve your control over the bladder and bowels. Such exercises can be performed in standing, sitting, and lying positions. Here is how you can perform them:

Kegels in standing position

For performing these exercises in the standing position, you need to stand with your feet placed hip-length apart. Keep your arms relaxed on both sides.

Now begin by contracting your muscles by squeezing your pelvic area. Feel the muscle contraction. Hold the contraction up to a few counts and release. You can repeat this exercise around 5 to 10 times. It can be performed thrice a day.

As you perform these exercises regularly, you will see an improvement in your counts, and eventually, you will get good results in your sexual function.    

Kegels in the sitting position

To do these exercises, begin in the sitting position, and find a comfortable place to sit. You can sit on the floor or a chair, whichever feels comfortable to you. Now, start squeezing the muscles of your pelvis area.  

For easing things up, imagine yourself trying to resist urination or holding your pee from getting released. Contract the muscle and hold the pressure. Release it after 5 seconds.         

You can repeat this exercise around 10 to 20 times more. This exercise thrice a day or you can also increase the counts and repetitions according to your comfort and preference.   

Kegels in the Lying position    

For performing them in a lying position, comfortably lie on your back on the floor. Bring your knees up and bend them. Make sure your feet are on the floor with your arms relaxing on both sides.              

Now focus on your pelvic floor muscles first and then inhale deeply. While exhaling, squeeze your pelvic floor muscles by exerting pressure on the pelvis. Keep repeating the exercise by squeezing and applying pressure in the region for a few counts.                  

Inhale deeply and as you exhale, release the contractions for a count of 3. Your focus must be on the pelvic floor muscles only. Avoid squeezing muscles other than those of the pelvic floor.       

Keep repeating the same exercise a few times more. It can be performed twice daily, one set in the morning and another set in the evening.     

Make sure you do these exercises consistently, which will be beneficial in training and strengthening the muscles and boosting the blood supply to the reproductive organs.

Tips to perform Kegels properly  

Before you begin the exercise, make sure your bladder is empty. Apply the pressure and focus on the right muscles. If you are confused about which muscles to focus on, then to clarify that, you need to work on the muscles that stop urine midstream.

You have to squeeze and hold those muscles for 10 seconds, and then release and relax for 10 seconds and then repeat. You can do three sets of these exercises per day.

Note that, while performing Kegel exercises, you should not feel any pain or discomfort in your pelvic area. This is an indication that you need to stop doing it for some time.  

In case you feel the pain, do not try doing it forcefully, stop doing the exercise and try doing it in a sitting or lying position instead. To manage erectile dysfunction (ED) symptoms effectively, you can use ED medicine such as Sildisoft 100.