It is the name given to muscle exercises performed to strengthen the vaginal muscles surrounding the vagina in women. Vaginal muscles; It is a muscle group located inside the pelvis, surrounding the urinary opening, vagina and anus like a ring and attached to the skeletal system. They are called pubococcygeal muscles, vaginal muscles and pelvic floor muscles. The pubococcygeal muscles are shaped like a figure of 8. Its upper part is slightly wider and surrounds the vaginal entrance and urethra opening, and its lower part surrounds the anus. These muscles; It has important functions in protecting the organs in the abdomen, urination, defecation, normal birth, straining, sexual intercourse and orgasm.
What are Kegel exercises?
These are exercises in which you tighten and release the pelvic floor muscles around the vagina. It is based on the principle of developing and strengthening working and frequently used muscles. Kegel exercises to strengthen the vaginal muscles are the same as doing crunches to strengthen the abdominal muscles. Thanks to the strengthened vaginal muscles, pleasure especially during sexual intercourse increases, orgasm becomes easier, and urinary system problems such as mild urinary incontinence can be prevented!
Strengthening these muscles makes it easier to orgasm as it increases sexual pleasure in both men and women during sexual intercourse. Less use of the vaginal muscles, loosening during pregnancy, wear and tear, and a decrease in the contraction ability of the vaginal muscles occur during menopause. We see that many women cannot feel or tighten these muscles. Women usually try to do this exercise by tightening their abdominal or thigh muscles. The most correct and easiest way to exercise these muscles is; You should hold and release your urine while urinating at least 4-5 times. In this way, you can start exercising by learning to use your muscles. However, you did not feel it or did not fully understand how to use the muscles; Lie on your back and insert one or two fingers into the vagina. Try to contract your muscles and grasp your finger inside the vagina, just like holding urine. With this method, muscle You can learn to use your tools more easily.
How will you do Kegel exercises?
Tighten your vaginal muscles as if you were holding urine, relax after waiting for 5-10 seconds, stay in the relaxed position for 5-10 seconds, then tighten again, hold for 10 seconds, release again and rest for 10 seconds. Make sure that the contraction and relaxation times are not less than 10 seconds. Repeat this process 10-15 times. Try to do Kegel exercises 2 or 3 times a day. Do this exercise with your bladder empty. Do not perform these exercises while urinating. Do not stop doing these exercises before 6 months. It is ideal to continue the practices throughout your life. You may not see results before 4-6 weeks. This period may extend up to 3 months in advanced cases. If you feel pain in your abdominal, hip and inner thigh muscles while doing these exercises, you are doing the movement incorrectly. Be patient!
How will it affect your sexual life?
Kegel exercises that you do while the penis is in the vagina during intercourse will enable both you and your partner to enjoy the event more and make orgasm easier. With Kegel exercises, mild urinary incontinence problems that occur at a young age and are not due to sagging bladder will also disappear.
Kegel exercises: It is an important part of the treatment in case of inability to orgasm, sexual reluctance, increasing pleasure, mild urinary incontinence, preventing bladder, uterus and rectum sagging, preparation for normal birth, and returning the loosened vaginal tissue to its previous form after birth.
How much does Kegel exercise help you?
If you think the tightness of your vagina has decreased; If this situation causes you complaints such as urinary incontinence, sexual reluctance, inability to enjoy sexual intercourse, or inability to orgasm, be sure to consult a gynecologist first! Because if the cause of these complaints is anatomical, that is; If your vagina has enlarged due to birth or your bladder has sagged, do Kegel exercises as much as you want, it will never provide you with a solution and will cause you waste of time and disappointment. The only solution to these problems is surgery; Kegel exercises alone are never therapeutic! It has more preventive and protective properties! Medical or surgical treatment Recommended to help you!
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