If you're a woman, you may already be familiar with Kegels -- but they're not just for women. Named for a gynecologist, these exercises are used to strengthen the pubococcygeus (or "PC") muscle. The PC muscle functions as a sort of hammock, supporting the pelvic organs including the bladder, reproductive organs and rectum. Often Kegels are prescribed to treat conditions such as incontinence or prostate pain. They can also make vaginal childbirth easier.
Since the PC is also the muscle that contracts during orgasm, Kegels can improve sexual function in both women and men. Women who strengthen the PC muscle with Kegels report more consistent and better orgasms. In men, Kegels can lead to stronger, longer-lasting erections and have helped treat erectile dysfunction.
One of the best things about Kegels is that they're simple and you can do them anywhere. Finding the right muscle can be tricky, though -- you need to focus just on the PC muscle and not any others around it. Women can insert a finger into the vagina and try to contract and release the muscles around it; you should be able to feel your pelvic floor lift and lower. You can also try stopping and starting your urine flow. Once you've identified the muscle, though, don't perform Kegels when urinating because you can actually weaken it. Start with tightening, holding for five seconds and then releasing. Work up to holding the contraction for longer and doing three sets of at least 10 repetitions a day. Many people get results within just a few months.
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