How Kegel Exercises Can Help You Last Longer in Bed?

How Kegel Exercises Can Help You Last Longer in Bed

What are Kegel exercises?

Kegel exercises are a process that can help fortify the pelvic floor muscles that mainly support your small intestine, bladder, uterus, and rectum. People can perform kegel exercises, also known as pelvic floor muscle training. Both men and women perform Kegel exercises, as both can benefit from this exercise.

Several factors deteriorate the pelvic floor in women, including childbirth, pregnancy, weight gain, and aging. However, the pelvic floor muscles can also strengthen your womb, the bowels, and the bladder. If your muscles are weak so, pelvic organs will weaken in the vagina of women, so, apart from this, it is uneasy and cause urinary incontinence. Kegel exercise for men can also benefit and get perfect experience deteriorating in the pelvic point and its muscle area when they grow up. 

Step-by-Step Guide to Kegel Exercises

Here, Kegel exercises are performed step by step by people with different processes, such as:

Step 1: First, you should spot the right muscles; the most crucial step is to know the exact pelvic floor muscle. However, these are all muscles you just utilize to prevent urine mid-stream and also need to stop spreading gas. To separate them:

Sit in one place with comfortable matter on a chair and then lie down in one place.

Also, just relax your buttocks, abdominal muscles, and thighs.

Next, preventing the urination flow and then stopping gas from passing, then such particular muscles you connect will be your pelvic muscles.

Step 2: Find a peaceful environment to pay attention to and start doing the Kegel exercise successfully. After that, find a relaxed area so that you won’t get disturbed by anyone.

Step 3: The basic form of the Kegel exercise should be practiced.

Shrink your pelvic floor muscle if you continue to attempt to pick up and in.

Grasp the contraction for at least 5 seconds and do it as long as possible. Then, relax for at least 5 seconds.

Step 4: Do the essential Kegel exercise over again at least 15 times and fit yourself in the most comfortable area, and you can increase it by doing this exercise.

Step 5: Save daily timing and frequency to do the Kegel exercise. Most people get it more helpful.

Wake up early morning.

Do it during travel every day.

Also, practice exercise while watching TV and reading.

Also, perform this exercise before sleeping.

So, set your exercise routine to at least three Kegel exercises daily.

Step 6: Keep practicing the Kegel exercise progressively and your pelvic muscles will strengthen. Just start doing it correctly:

Just enhance your timer and hold time at least 10 seconds or even more.

Slowly extend the number of repetitions.

Try doing it with fast contractions by holding the muscles for a long time.

Step 7: Take inhalation and keep in mind to breathe with the natural process when you perform the Kegel exercise so that it may cause pointless stress in the body.

Step 8: Being regular is an important step, and this process can take many weeks and days to get effective results, so every patient should adhere to this rule.

Step 9: Don’t do this Kegel exercise more and more times even though steadiness is essential, so also, ignore doing extra work on your pelvic floor muscles. Even performing more and more Kegel exercises can cause fatigue. So, balance is essential.

Step 10: You need to contact your healthcare experts if you are not even sure that you are doing Kegel exercise properly or just causing any pelvic health problems. Therefore, talking to your health expert for proper guidance is recommended.                                                                   

How does Kegel exercise work?

Yes, the Kegel exercise works flawlessly with your pelvic muscles and supports organs that exeunt in your pelvis, such as the vagina, bowel, and bladder systems. Also, pelvic floor muscles will grasp your organs in the right place when also helping with proper body mechanisms such as pooping, peeing, and sexual activity. Kegel exercises also strengthen and free the muscles in your pelvic floor and fortify them.

Kegel Exercise for Men Benefits

Kegel Exercise is best for men and has many benefits for them. According to the study, the Kegel exercises are also known as pelvic floor strengthening work-out, and such exercise helps people to reinstate bladder control just after a prostate surgical procedure. Even though, for males, this will treat male sexual dysfunction conditions and also control premature ejaculation. However, this can boost the strength of your orgasms.

Kegel exercise routine for beginners

Here are our advisable routines for beginners to attempt while beginning Kegel exercises. Here are tips for beginners:

  • Hold and contract your pelvic floor muscle, then haul the exerciser upwards.
  • Then, hold the contraction for at least 3 seconds when you breathe deeply.
  • Loose up the contraction.
  • Do rest for 2 seconds.
  • Do the Kegel set exercise 10 times.

Kegel exercise for premature ejaculation

Kegel exercise male helps cure and eliminate premature ejaculation, and this can help people get rid of sexual conditions fast and quickly. It also helps in lengthening the time for having sex between couples.

Combining Kegel Exercises with Medications

The Kegel exercises are performed by people with the consumption of various types of medications that are best for treating and preventing erectile dysfunction problems in men and women, along with helping you to stay longer in bed.

Tips for sticking to your Kegel exercise routine

  • You need to contract your pelvic floor muscle for 5 seconds and then relax for 5 seconds again.
  • Do this process 10 times each session.
  • Keep continuing other muscles like the abdomen, buttocks, legs, etc.
  • Frequently involve what is often known as fast flicks to your schedule.
  • You will get the best result as you experience less urination leakage in a few months.
  • After obtaining the result, you must continue the Kegel exercise daily.


The Benefit of kegel exercise is performed by people who care for the patients who do it regularly. Doing such exercise will surely assist people to stay in bed and improve their sexual health.