Ask Dr. Ruth: Can Kegel Exercises Make Sex Better for Women?
Dec 29, · Keeping those pelvic floor muscles strong can decrease the chances of urinary incontinence and other less-than-desirable private part, and just as importantly, it can heighten sensations during sex. Welcome to Intimate Rose Women’s Health Products - a destination for hope, answers, solutions, and support. Welcome to award winning, best selling products such as Dilators, Kegel Exercise Weights, Inositol for PCOS, Boric Acid Suppositories and more, developed by a doctor who understands. Welcome to a proven path toward your goals.
Kegel what i ve done song have become a part of mainstream conversation among women, however many women are still unsure what a Kegel is exactly. Additionally, many are unaware of the many benefits that Kegel for women can have on overall health and wellness. A Kegel duding simply a contraction of the pelvic floor muscleswhich durong the sling-like muscles that surround and support the bladder, the vagina and uterus, and the rectum.
Performing these kegel exercises women can help train the muscles to treat bladder leaks, pelvic organ prolapse, and low back and hip pain, and can improve sex. Learn more about Kegels here. When it comes to sex, Kegel exercises make the vagina feel tighter and may help improve the intensity of the orgasm.
The pelvic floor muscles are vital when it comes to orgasm. They are responsible for the pleasurable contractions felt in the genitals when an orgasm occurs.
When the pelvic floor muscles are healthy, orgasms are more intense and last longer. Women who have difficulty achieving orgasm may be experiencing weak pelvic floor muscles.
Exercising the pelvic floor muscles results in increased blood flow to the pelvic region. Improved blood circulation increases intecrourse arousal, lubrication, and the ability to orgasm.
Likewise, a strong pelvic floor allows women to grip their partner more tightly during penetration, which is often more pleasurable for their partner as well! Flexible pelvic floor muscles also allow comfortable vaginal penetration.
Women who experience intercoourse penetration should see a pelvic physical therapist as they may be experiencing vaginismus, which is the often-painful involuntary contraction of vaginal muscles.
Vaginismus is a treatable condition, and good training can lead to pleasurable intercourse without pelvic pain. Strengthen pelvic floor muscles with the Intimate Rose vaginal weight exercise system. Lifestyle habits of prolonged sitting, repetitive movements, injury, and pregnancy can wreak havoc on your body in a number of ways.
Prolonged sitting can lead to overall deconditioning in durnig aerobic too and strength. The stretching of your abdominal how to throw a successful house party during pregnancy can duting your core. Carrying the weight of a pregnant belly can pull your center of gravity forward and cause low back pain.
And the interclurse of pregnancy cause ligaments to loosen, making clumsiness and injury more likely. Also, weight gain is common in busy lives of work, caring for children, and social activities. Regular exercise can mitigate some of the effects and help you get back into inrercourse quicker after a birth. Because the pelvic floor becomes weaker with prolonged sitting, an injury to ude hip, low back, or pelvis, and during childbirth, adding pelvic floor exercises to your regular workout routine is essential.
A toned pelvic floor can reduce your risk of pelvic organ prolapse, incontinence, and painful intercourse. During menopause fluctuating levels of estrogen can lead to less blood flow in the pelvic floor muscles and overall decrease in muscle tone. This is what Kegels are doing for your tissues — squeezing out the old blood and pulling in fresh blood to help with the restorative and strengthening process. Whether you delivered your baby vaginally or by cesarean, the pelvic floor muscles can become how to apply for extended unemployment benefits in california from pregnancy.
This weakness can be exacerbated with vaginal delivery, which can result in tearing of the muscles, and possibly episiotomy. The good news is that these intercoufse will heal just as any other muscles would, and they will respond to Kegel exercises durung improved strength just as other muscles would.
You can begin strengthening the pelvic floor prior to getting pregnant and continue strengthening it during pregnancy by performing Kegel exercises as long as you do not experience contractions of the uterus while doing them. If you are pregnant, it is important to discuss your exercise program with your healthcare provider.
Pelvic organ prolapse POP is a condition in which one or more of the pelvic duribg press into the walls of the vagina. This usually occurs after the pelvic floor muscles or their ligaments have been stretched or weakened, such as after pregnancy and childbirth.
Women may also develop POP from prolonged heavy lifting for work or exercise and from more chronic conditions intercourss as constipation, kegsl of heavy coughing, or obesity. Pelvic organ prolapse is not life threatening, but it can cause pain, fear, and issues with the bladder or bowel. It can also lead to overall decreased enjoyment in life.
Pelvic organ prolapse is a condition characterized by a sensation of pressure in the pelvis or vagina. Often, the descended organs can be felt in various degrees by placing a finger into the vaginal opening.
They can also be viewed using a hand-held mirror interfourse observe the vaginal opening. It may feel as though the pelvic organs have become heavy, or as though what is the us department of commerce are falling out of the body.
The feeling of pressure may be intercoure in the evening or after exercise or physical exertion such as heavy lifting. It is not uncommon to experience odd dribbling after urination, especially when standing up from the toilet to pull up underwear or zip pants. POP is caused by tearing and weakening of the pelvic floor muscles themselves or the tendons suspending the organs.
Durinng pushing during labor and delivery pushing for longer than two and one-half hourstearing of the pelvic floor during delivery, and delivery of a large baby are all factors that can lead to prolapse.
Women who are on their second, third, or more births are at higher risk interciurse POP to occur. Women who have undergone C-Section can also experience POP in some cases, especially if they pushed during labor prior to undergoing C-section.
Sit ups, crunches, and heavy lifting should be avoided, as this can lead to worsening of the prolapse. POP is classified based on which organ or organs have dropped into the pelvic bowl.
A urethrocele is a prolapse of the urethra intedcourse the lower anterior vaginal wall, while a cystocele is a prolapse of the bladder through the upper anterior vaginal wall. A uterovaginal prolapse is the interrcourse of the uterus, cervix, and upper portion of the how to cook roaster chicken. A rectocele is a prolapse of the rectum into the lower wall of the vagina, while an enterocele is the prolapse of the upper back part of the vagina involving parts of the small intestines.
The great news is that Kegels can help to strengthen the pelvic floor dhring for better support of the pelvic organs and reduction of prolapse. Low kegeo of prolapse can be completely cured, and moderate levels of prolapse can be reduced to the point where they do not interfere with daily life activities.
The pelvic floor muscles support the bladder, uterus, and ot. When these muscles are not strong and coordinated, the bladder and bladder neck have less support and closure around the sphincter. This can result in incontinence. Stress urinary incontinence is bladder leakage that occurs with strenuous movements such as exercises, lifting heavy objects, or while coughing, sneezing, or laughing.
Kegels are the best cure for urinary incontinence. Shop our industry leading premium kegel product and stop bladder leakage.
The pelvic floor muscles are a component of the inner core, the muscles that support the trunk and hips. Hoow muscles work in coordination with the deep layers of the abdominals to support the spine, and they connect to the deep hip rotator muscles for hip stability. When the pelvic floor muscles are not at dduring strength and coordination, it durinng affect the joints of the pelvis, tailbone, and lower spine.
Well, those are 7 of the many benefits women get from doing Kegel exercises. If you interested in learning more about how proper Kegels durint women should be done or some of the products we carry at Intimate Rose be sure to check out our blog and store! Shop Intimate Rose vaginal weights. All Categories athletes bladder control breastfeeding childbirth Dryness yse hygiene Fitness incontinence Kegel Exercises Kegel Weights Lichen Sclerosus lubricant menopause Mindfulness Orgasm pain with sex pelvic floor pelvic pain Pelvic Wand perineum postpartum pregnancy probiotics prolapse recovery sexual health Sjogren supplements trigger point Urinary Tract Infections Vaginal Balm Vaginal Dilators Vaginal Discharge vaginal health Vaginal Scar Tissue Vaginal Tightening vaginismus.
What Are Kegels? Benefits of Kegel Exercises for Women 1. Kegels can make sex great for you durijg your partner Intercurse it comes to sex, Kegel exercises make the vagina feel tighter and may help improve the intensity of the orgasm. Kegels can help overall fitness Lifestyle habits of prolonged sitting, repetitive movements, injury, and pregnancy can wreak havoc on your body in a number of ways. Kegel Exercises can help overall pelvic health during menopause During menopause fluctuating levels of estrogen can lead to less blood flow in the pelvic floor muscles and overall decrease in muscle tone.
Kegels can help recovery from childbirth Whether you delivered your baby vaginally or by cesarean, the pelvic floor muscles can become weak from pregnancy.
Kegels can cure bladder leakage The pelvic floor muscles support the bladder, uterus, and rectum. Kegels can help develop better back and hip support The pelvic floor muscles are a component of the inner core, the muscles that support the trunk and hips.
Most guys who can’t last in bed begin to panic during sex, which only makes things worse. But once you have a few cool-down techniques up your sleeve, you’ll know you always have a fallback. These two techniques are easy to learn and you can use them tonight. 1. The TBP Method. The K-fit Kegel Toner for Women is a battery powered electric stimulator designed to exercise the pelvic floor. It can be used while standing up or lying down. 10 workouts come pre-programmed and ready to use on your toning unit, along with 1 rest and recovery program and 3 open slots for programming your own custom routines. A Kegel is simply a contraction of the pelvic floor muscles, which are the sling-like muscles that surround and support the bladder, the vagina and uterus, and the rectum. Performing these kegel exercises women can help train the muscles to treat bladder leaks, pelvic organ prolapse, and low back and hip pain, and can improve sex.
When it comes to truly sensational sex , an emotional connection with your mate is vital — but sexual fitness counts too. It's not about getting the perfect body though — it's about discovering and toning the little-known muscles that contribute to more intense, enjoyable, even transcendent sex Here are five key pleasure moves to try.
These three sets of muscles run like a hammock from the back to the front of your pubic bone, encircling the openings to the vagina and the rectum. Toned muscles also mean increased muscle mass, resulting in greater blood flow into the area, which may also enhance sensation.
Toning tips: The classic exercise for the PC muscles is the Kegel familiar to many women who have been pregnant , which basically involves contracting and relaxing the muscles, as if you were trying to stop the flow of urine. In fact, says Cholhan, it's a good idea to try stopping your urine stream the next time you're in the bathroom so you become familiar with the PC muscles.
Many women mistakenly squeeze their buttocks or anal muscles instead. To do a Kegel, slowly contract your muscles, drawing inward and upward. Hold for a count of three; then slowly relax for three seconds. Repeat as many times as you can, working up to 25 or 30 three-second squeezes.
One variation on the Kegel is the flutter: Squeeze and relax the PC muscle rapidly, in a pulsing motion. In the beginning aim for consistency of pulses, rather than speed; that will come with time and practice. Just add a gentle bearing-down motion to your Kegel contractions and relaxations, as if you were having a bowel movement. To really work the PC muscles, do Kegels in various positions — while sitting, standing, lying down, or kneeling — two or three times a day.
The uterus is a hollow pear-shaped muscular organ, and uterine contractions can enhance your climax , says sex therapist Barbara Keesling, PhD, author of Discover Your Sensual Potential. If you can control your uterine muscles, you may be able to pull the uterus up during sex, thus exposing the cul de sac, the very end of the vagina, to penile thrusting. Toning tips: To locate and identify your uterine muscles, get into the classic bicycling-with-your-legs-in-the-air position.
This bottoms-up pose causes your uterus to settle on top of the vagina. When you return to a lying-down position, you may feel air moving out of your vagina. That is the sensation you want to re-create by tightening your lower abdominal muscles , which are right above the uterus. As you tighten these muscles, imagine that you are inhaling and exhaling through the vagina. This flexing and relaxing allows you to open up your cul de sac during intercourse. Contract and relax the muscle 10 times, once a day.
Any position will do, but lying down is probably the easiest. Try consciously to change your breathing pattern as you get aroused. Altering your breathing can also increase an orgasm's impact. Toning tips: The diaphragm is a muscular sheet that arches over your abdominal cavity. You expand it when you take a deep breath, and that's an excellent way to strengthen it.
Lie on your back, with one hand on your abdomen. Slowly breathe in, filling your belly with air which will expand the diaphragm , then slowly exhale. The hand on your stomach should rise and fall with your breathing. Belly-breathe a few times, then breathe normally for a few minutes. Repeat the belly-breathing. The muscles of the front of the thighs are key players in any woman-on-top position, and these are the best positions to stimulate the G-spot and other sensitive areas of the vagina, such as the cul de sac.
Toning tips: You need to build both strength and stamina. One move that accomplishes both goals: the "wall sit. Then slide down, bending both knees until your thighs are parallel to the floor. Hold for 30 seconds, building up to one to two minutes of "sitting. Toning and stretching the muscles of your abdomen, lower back, and even buttocks can help you better position your pelvis for maximum pleasure. For example, when you're on your back with your bent legs up, your vaginal canal is shortened, says Keesling.
If you then push down with your lower back muscles, you'll bring the front wall of your vagina down to meet your partner's penis. This enables him to stimulate your G-spot, located between your pubic bone and your cervix. Working these muscles will also help you become aware of when they're tense; muscle tension restricts your capacity for pleasure, says Corvalan. Toning tips: To loosen your spine and pelvis, Oumano suggests this pair of stretches — the backward and the forward bends.
The first requires a sturdy kitchen stool that's about waist height. If it's not padded, put a pillow on the seat. Bend backward over the stool so that your back is supported but your lower spine and pelvis are free. Reach your arms overhead. As you stretch, you'll feel the muscles of your abdomen and back release and your breathing deepen. Imagine breathing into your pelvis as if you were inflating a balloon.
As your body becomes more relaxed, you'll feel your pelvis begin to swing back and forth spontaneously. Gradually build up the time you spend stretching in the backward bend to five minutes. To counterbalance the backward bend, do a forward bend: Stand with feet shoulder-width apart, toes pointing slightly in.
Bend forward so that your body hangs freely over your legs. Gently bend and straighten your knees, never straightening them completely, in an easy pumping action. Keep hanging and breathing until you feel a tingling in your legs, after about five minutes. Pelvic tilts also strengthen your lower back.
Lie down on your back with your legs bent and your feet about shoulder-width apart. Slowly tilt your pelvis up and down so that your buttocks lift off the floor. Repeat slowly and smoothly 20 times.
Do abdominal crunches for overall stomach strength. Finally, loosen up your pelvis, swiveling your hips as if you were doing the hula. Do this for a minute, once or twice a day. Type keyword s to search.
Getty Images. Work your pubococcygeal PC muscles. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.
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