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Kegel Exercises Improve Women's Sexual and Reproductive Health

Jan 26th, 2012


Kegel exercises are aimed at firming and strengthening the pelvic floor muscles. These muscles form the foundation for the core of the body. They provide stability to the pelvis and support for the lower abdominal organs including the uterus, bladder, and bowel. Many factors can contribute to weakening of pelvic floor muscles in women such as pregnancy, childbirth, aging, chronic coughing, inactivity, and even being overweight. By performing Kegel exercises you can help prevent or manage problems resulting from a weak pelvic floor like urinary incontinence, difficulty reaching orgasm, and pelvic organ prolapse (a condition in which a pelvic organ drops from its normal spot and pushes against the wall of the vagina).


Strengthening the tone of your pelvic floor through Kegel exercises can enhance your sexual arousal, but the physiological reasons for this improvement go beyond the increased tactile sensations resulting from a tighter vagina. Regular practice of Kegel exercises creates more blood flow and more veins in your pelvic region. This intensifies your awareness of the clitoral and vaginal sensations which lead to orgasm. Improving your control of your pelvic floor muscles can also dramatically boost your sexual confidence which goes a long way toward optimizing your sexual experience.


In order to perform Kegel exercises correctly, you must first find the right muscles to contract. Imagine that your are relieving your bladder, then focus on tightening the muscles needed to stop the flow of urine midstream. Those are the pelvic floor muscles. To complete a Kegel exercise, you simply contract those muscles. Avoid increasing tension at other muscles like your buttocks or anal sphincter. Hold the contraction for 5 seconds, then relax for 5 seconds. Repeat this 4 or 5 times. Try working up to holding the contraction for 10 seconds with a 10-second rest between contractions. A good Kegel exercise regimen would be a three sets of 10 contractions every day.