Say goodbye to the ordinary and embrace the “new year and new atmosphere” in 2025! It’s time to inject new energy into your overall health. Go beyond regular fitness and let’s explore the amazing world of pelvic floor exercises – Kegels and their partner, the Reverse Kegels. Whether you are a beginner or an experienced practitioner, from simple self-exercises to auxiliary tools (such as abdominal massage balls, vibrating Kegel beads), there is always a perfect plan to help you rejuvenate from the inside out and increase your sense of control!
What are Kegel exercises?
– Core concept: Kegel exercises focus on strengthening the pelvic floor muscles. These muscles act like a hanging web, supporting your bladder, intestines (and, in women, your uterus).
– Origin and applicable population: Originally designed to prevent and improve urinary incontinence and intestinal incontinence, it is especially beneficial to women experiencing pregnancy and childbirth.
– IMPORTANT NOTE: Kegel exercises are by no means just for women! Exercises for men can also help improve erectile function and control premature ejaculation and urinary incontinence problems.
What are Reverse Kegel Exercises?
– Core concept: If Kegel is “tightening”, then reverse Kegel is “relaxing and stretching”. This may seem simple, but it’s actually crucial!
– Core benefits: Learn to effectively relax the pelvic floor muscles, which can significantly relieve women’s pelvic pain and discomfort during sexual intercourse (dyspareunia). It’s a key component for anyone looking for a longer-lasting, more comfortable intimate experience.
Kegel & Reverse Kegel: double charm, double gain!
Kegel exercise benefits:
– Significantly strengthens pelvic floor muscles and improves bladder and bowel control.
– Increased sexual pleasure: Increases sexual desire and may make orgasms more intense (for both men and women).
– Improve awareness and control of core areas of the body.
Benefits of Reverse Kegel Exercises:
– Improve the flexibility and relaxation ability of pelvic floor muscles.
– Relieves pelvic tension and pain.
– Optimize the intimate experience: Promote a more comfortable and longer-lasting sex life (improve vaginal elasticity for women and enhance stamina for men).
Combining the two: mastering the art of “retracting” and “releasing” to achieve comprehensive health and powerful functions of the pelvic floor muscles, laying a solid foundation for a smooth and enjoyable life (including intimate relationships).
How to start your Kegel journey?
(General principles):
– Find your pelvic floor muscles! This is the first step to success.
– Classic method: try to stop the flow of urine mid-pee (only for positioning purposes! Do not do this as a regular practice as it may lead to urinary tract infections). Feel the muscle groups tighten.
– Finger assistance (optional): After cleaning your fingers, gently touch the vaginal (female) or rectal wall (men) and try to contract. You should feel the muscles wrapping around your finger.
– Visual/mental aid: Visualize lifting the penis/testicles or vagina upward and inward without tightening the buttocks, thighs, or abdomen.
– Seek professional help: If you have difficulty, consult a doctor or physiotherapist. They can accurately guide you in your positioning and give personalized suggestions (such as whether to use equipment and training frequency).
– Practice posture: Beginners are advised to lie down or sit down, relax the whole body, and focus on the pelvic floor area.
– Breathing: Keep breathing naturally and evenly! Never hold your breath.
– Mirror assistance (optional): Observe the skin in the area between the pubic bone and coccyx. You should see a slight adduction and lift when contracting correctly, and recovery when relaxing.
A guide for women:
– Kegel exercises: Once you find your muscles, focus on tightening them (imagine lifting your vagina and urethra upward and inward). Hold the contraction for 5-10 seconds (start with 3-5 seconds initially), then relax completely for the same amount of time. Repeat for sets of 10-15 times, 2-3 sets per day.
– Reverse Kegel Exercises: After the contraction, consciously relax your pelvic floor muscles completely and feel them drop and stretch. Stay deeply relaxed for 5-10 seconds. Incorporate this sense of relaxation into the intervals between each set of Kegel exercises.
– Advanced: After mastering the basics, you can introduce vaginal cones (Kegel Balls) or Kegel balls to increase resistance and increase exercise intensity.
A guide for men:
– Kegel exercises: After locating the muscles, tighten the pelvic floor muscles (imagine lifting the penis and testicles up and in). Hold the contraction for 5-10 seconds, then fully relax for the same length of time. Repeat for sets of 10-15 times, 2-3 sets per day. Observe: When contracting correctly, the penis/testicles should be slightly lifted.
– Reverse Kegel Exercises: After contraction, focus on completely relaxing the pelvic floor area, feeling it sink and stretch. Stay deeply relaxed for 5-10 seconds. Incorporate this relaxation into each set of exercises.
– Advanced: You can also use special male Kegel balls to increase the challenge after you become proficient.
Key tips and safety instructions:
– Patience is key: it may take a few weeks or even a month or two for results to appear (improvement in sexual function may be faster), so stick with it!
– Focus on Relaxation: Reverse Kegels are equally important, making sure your muscles are fully stretched during the relaxation phase.
– Avoid compensation: Keep your abdomen, buttocks, and thighs relaxed throughout the exercise. Only use your pelvic floor muscles!
– Empty your bladder: Always urinate before practicing, especially when performing reverse Kegels.
– Moderate: As with any exercise, overdoing it can lead to muscle fatigue or discomfort. If pain occurs, stop and consult a doctor.
– Device use: Choose products of reliable quality and reasonable design, and follow instructions. They can effectively increase difficulty and interest.
Rejuvenate your core strength and open a new chapter of vitality!
Kegel exercises and reverse Kegels are the perfect combination to give your body core strength and flexibility. They are not only the cornerstone of health, but also add more confidence and joy to your life.