The Best Exercises for Better Sex (Sexual Health)

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INTRODUCTION

(The Best Exercises for Better Sexual Health)

Your sexual performance and overall health can be greatly improved by making considerable physical improvements. Frequent exercise enhances endurance, elevates mood, and increases energy—all of which are beneficial for having more sex. Some of The Best Exercises for Better Sex (Sexual Health) are described in this guide. Regular exercise improves general health and improves one’s sexual life as well. Your practice can be improved by adding The Best Exercises for Better Sex (Sexual Health) to strengthen muscles, improve flexibility, and increase general stamina.

Find Out The Greatest Workouts for Better Sex (Sexual Health) to bolster your energy, confidence, and endurance. This guide will assist you in transforming your sexual and physical health via focused activities that support improved health and a more

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Kegel Exercises

Kegel exercises are specialized exercises designed to strengthen the muscles in your lower abdomen, often known as the pelvic floor muscles. These muscles can enhance your sexual life and assist in controlling your bowel and bladder motions. Kegel exercises are beneficial for both men, women. Here’s how to carry ‘them out: 

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  • Kegel Exercise Benefits

  1. Enhanced Bladder Management aids in preventing urine leaks.
  2. Better Sex Life: May help men achieve erections and intensify orgasms.
  3. Help Throughout Your Pregnancy: builds muscle to aid in labor and postpartum recuperation.

  • How to Perform Kegel Movements

You must locate the appropriate muscles before you can perform Kegel exercises. Try to stop urinating in the middle of the process to find your pelvic floor muscles. You need to exercise the muscles that you employ for this. To discover the appropriate muscles, do this once during urination rather than repeatedly. Next, settle in. Kegel exercises are performed sitting, standing, or lying down. Many begin in a prone position.

To complete the exercises, tense your pelvic floor muscles for five seconds, then release them for five more. Start with 2-3 seconds if 5 seconds is too lengthy. Repeat these ten to fifteen times. Eventually, aim to maintain the pressure for 10 seconds, interspersed with a 10-second break.

These pointers can help you perform Kegel exercises correctly: Don’t hold your breath; instead, continue breathing normally. Don’t tense your legs, buttocks, or stomach; instead, concentrate on your pelvic floor muscles alone. Keep performing them on a regular basis, but be patient as it may take a few weeks to see the results.

 Basic Kegel Exercise

  1. Identify the Pelvic Floor Muscles: As mentioned before, you can do this by stopping urination midstream or tightening the muscles that prevent you from passing gas.
  2. Lie Down: Lie on your back with your knees bent and feet flat on the floor.
  3. Contract: Tighten your pelvic floor muscles and hold for 3-5 seconds.
  4. Relax: Release the contraction and relax for 3-5 seconds.
  5. Repeat: Do this for 10 repetitions, three times a day.

 Leg Movement Kegel Exercise

  1. Lie Down on the Floor: Lie on your back with your legs straight.
  2. Raise One Leg: Slowly lift one leg about 6 inches off the floor while tightening your pelvic floor muscles.
  3. Hold: Hold the position for 3-5 seconds.
  4. Lower: Slowly lower your leg back to the floor and relax your pelvic floor muscles.
  5. Alternate Legs: Repeat with the other leg.
  6. Repeat: Do 10 repetitions on each leg, three times a day.

 Pelvic Tilts with Kegels

  1. Lie on Your Back: Lie down with your knees bent and feet flat on the floor.
  2. Tighten Pelvic Floor Muscles: Tighten your pelvic floor muscles.
  3. Tilt Your Pelvis: While keeping your back flat against the floor, tilt your pelvis up slightly.
  4. Hold: Hold the tilt and the contraction for 3-5 seconds.
  5. Relax: Lower your pelvis back to the floor and relax your pelvic floor muscles.
  6. Repeat: Do this for 10 repetitions, three times a day.

 Bridge with Kegels

  1. Lie on Your Back: Lie down with your knees bent and feet flat on the floor.
  2. Lift Your Hips: Raise your hips towards the ceiling while tightening your pelvic floor muscles.
  3. Hold: Hold the bridge position for 3-5 seconds while keeping the pelvic floor muscles contracted.
  4. Lower: Slowly lower your hips back to the floor and relax your pelvic floor muscles.
  5. Repeat: Do this for 10 repetitions, three times a day.

 Leg Movements with Kegels

  1. Lie on Your Back: Lie down with your knees bent and feet flat on the floor.
  2. Move Legs Forward: While keeping your back flat on the floor, slowly extend one leg forward while tightening your pelvic floor muscles.
  3. Hold: Hold the position for 3-5 seconds.
  4. Move Legs Backward: Bring your leg back to the starting position and relax your pelvic floor muscles.
  5. Alternate Legs: Repeat with the other leg.
  6. Repeat: Do 10 repetitions on each leg, three times a day.



You can try fast squeezes for more advanced Kegel exercises. In addition to maintaining the squeeze, rapidly tense and release your muscles ten to twenty times. Using specific weights can increase resistance for women. Observe the guidelines included with the weights

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conclusion

Regularly performing Kegel exercises will help strengthen your pelvic floor muscles, which will improve your bladder control and sexual life.

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FAQ

How Do Kegel Exercises Work?
Kegel exercises help to control the flow of pee by strengthening the muscles supporting the bladder. Additionally, these exercises can intensify your orgasms.

 

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