You do sit-ups for your abs, planks for your core muscles, and push-ups for your delts, but is there exercise to improve your sex? Sounds interesting! The exercises that help in improving your sexual performance are popularly known as Kegels exercises. Kegels help in strengthening your pelvic muscles, which are involved in sex for both men and women.
Kegel exercises can help to enhance sexual responses during intercourse. Kegels is widely prescribed by therapists for men to reduce premature ejaculation occurrences in men as well as to increase the size and intensity of erections.
The best part about the Kegel is that it doesn’t require any assistance from your hands or legs. You can do Kegel exercises from anywhere, anytime — whether it’s in a car, watching movie/TV, standing, or even while reading this post.
Here’s a guide to doing Kegel exercises –
First, find the right muscles
A Kegel exercise is like pretending you have to urinate and then holding it. You relax and tighten the muscles that control urine flow. It is important to find the right muscles to tighten.
Next time you have to urinate, start to go and then stop. Feel the muscles in your vagina (for women), bladder, or anus get tight and move up. These are the pelvic floor muscles. If you feel them tighten, you have done the exercise right. Your thighs, buttock muscles, and abdomen should remain relaxed.
If you still are not sure you are tightening the right muscles:
- Imagine that you are trying to keep yourself from passing gas.
- Women: Insert a finger into your vagina. Tighten the muscles as if you are holding in your urine, then let go. You should feel the muscles tighten and move up and down.
- Men: Insert a finger into your rectum. Tighten the muscles as if you are holding in your urine, then let go. You should feel the muscles tighten and move up and down.
How to do Kegels?
When you’ve located the right muscles:
- Make sure your bladder is empty, then sit or lie down.
- Tighten your pelvic floor muscles. Hold tight and count to 8.
- Relax the muscles and count to 10.
- Repeat 10 times, 3 times a day (morning, afternoon, and night).
Breathe deeply and relax your body when you are doing these exercises. Make sure you are not tightening your stomach, thigh, buttock, or chest muscles.
- Don’t make a habit of using Kegel exercises to start and stop your urine stream. Sometimes it can cause bladder infection. The feeling of a pulling or lifting sensation on the anus tells you that you are performing the exercise correctly.
- In women, doing Kegel exercises incorrectly or with too much force may cause vaginal muscles to tighten too much. This can cause pain during sexual intercourse.
- If you have urinary incontinence, consult a specialist before doing Kegels. Incontinence may return if you stop doing these exercises.
 La Pera, G; Nicastro, A (1996). “A new treatment for premature ejaculation: the rehabilitation of the pelvic floor”. Journal of sex & marital therapy 22 (1): 22–6.
 Alan P. Brauer; Donna J. Brauer (2001). ESO: How You and Your Lover Can Give Each Other Hours of Extended Sexual Orgasm (Revised ed.). Warner Books. p. 59.ISBN 0-446-67762-0. Retrieved 2009-09-11. Learning to tighten, to relax, and to push out the PC muscle allows a man to control his sexual system the way he controls a car. Tightening is the accelerator, increasing arousal. Pushing out is the brake—it can help stop ejaculation.