What is Kegel, and why it is important for your sexual health.

Kegel exercises, named after Dr. Arnold Kegel, are a series of pelvic floor muscle contractions designed to strengthen the muscles supporting the pelvic organs. These exercises involve squeezing and releasing the muscles used to control urination and bowel movements.

A Kegel workout typically involves contracting the pelvic floor muscles for a few seconds, then releasing them for the same amount of time. This cycle is repeated multiple times, usually in sets of 10-15 repetitions.

The importance of Kegel exercises lies in their ability to strengthen the pelvic floor muscles, which play a crucial role in various bodily functions, including urinary and bowel control, pelvic organ support, and sexual function.

Here are five exercises for Kegel workouts:

1. Basic Kegels: Contract your pelvic floor muscles as if you're trying to stop the flow of urine. Hold the contraction for a few seconds, then relax. Repeat this cycle multiple times.

2. Quick Kegels: Contract and release your pelvic floor muscles rapidly, as if you're flicking a light switch on and off. Aim for quick, rhythmic contractions.

3. Bridge pose: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes and engaging your pelvic floor muscles. Hold for a few seconds, then lower your hips back down. Repeat several times.

4. Squats: Stand with your feet shoulder-width apart and squat down as if you're sitting back into a chair. As you squat, engage your pelvic floor muscles. Return to standing position and repeat.

5. Pelvic tilts: Lie on your back with your knees bent and feet flat on the floor. Flatten your lower back against the ground by tilting your pelvis upward. Hold for a few seconds, then release. Repeat several times.

As for toys and equipment that can enhance Kegel workouts, here are a few options:

1. Kegel balls or Ben Wa balls: These small, weighted balls are inserted into the vagina and held in place by the pelvic floor muscles. They add resistance to Kegel exercises, making them more challenging and effective.

2. Kegel weights or cones: Similar to Kegel balls, these are weighted devices that are inserted into the vagina. They come in different sizes and weights, allowing for progressive resistance training of the pelvic floor muscles.

3. Kegel trainers: These are devices designed to provide feedback and guidance during Kegel exercises. They typically include sensors or indicators that measure the strength and duration of pelvic floor muscle contractions, helping users track their progress and ensure proper technique.

4. Kegel exercise apps: There are several smartphone apps available that provide guided Kegel workouts, complete with visual and audio cues to help users perform the exercises correctly. Some apps also offer progress tracking and reminders to help users stay consistent with their workouts.

5. Resistance bands: While not specifically designed for Kegel exercises, resistance bands can be used to add resistance to pelvic floor muscle workouts. Simply wrap a resistance band around your thighs or knees while performing Kegel exercises to increase the intensity of the workout.

 Some benefits of Kegel exercises include:

1. Improved bladder control: Strengthening the pelvic floor muscles can help reduce urinary incontinence and improve bladder control, particularly in women after childbirth or as they age.

2. Enhanced sexual function: Strong pelvic floor muscles can lead to increased sexual sensation and pleasure for both men and women. Women may experience more intense orgasms, while men may achieve stronger erections and better control over ejaculation.

3. Prevention of pelvic organ prolapse: Pelvic floor muscle weakness can contribute to pelvic organ prolapse, where organs like the bladder, uterus, or rectum descend into the vaginal canal. Strengthening these muscles can help prevent or reduce the severity of prolapse.

4. Improved recovery after childbirth: Performing Kegel exercises during and after pregnancy can help strengthen the pelvic floor muscles, reducing the risk of urinary incontinence and pelvic organ prolapse postpartum.

5. Enhanced overall pelvic health: Strong pelvic floor muscles support the pelvic organs and contribute to overall pelvic health and function, promoting better posture, stability, and mobility.

In the bedroom, a strong pelvic floor can enhance sexual techniques and experiences for both partners. For women, stronger pelvic floor muscles can lead to increased vaginal tone and sensation, facilitating more intense orgasms. For men, improved pelvic floor strength can result in stronger erections, better control over ejaculation, and increased sexual stamina.

Overall, incorporating regular Kegel exercises into one's fitness routine can contribute to better pelvic health, enhanced sexual function, and improved overall quality of life.