Fitness Anywhere Trivia: Name the discreet, yet essential exercise, important for both men and women, that can be done absolutely anywhere, at anytime, without anyone knowing that you’re even doing anything at all.
You are absolutely right, Kegel exercises! These inconspicuous movements are no longer considered important merely for pre and postnatal women, but are actually recommended to everyone as preventative care for your aging pelvic muscles.
So what are these exercises exactly? Kegels, appropriately named after the doctor who invented them, involve contracting and releasing the muscles of the pelvis, which are responsible for holding the uterus, bladder and bowel in place for women, and are responsible for controlling the flow of semen and urine, as well as maintaining an erection for men.
For women, regularly doing your Kegels will prevent or improve incontinence related issues that often develop with age, during pregnancy or post childbirth. They have even been reported to enhance and increase the frequency and intensity of orgasm in many Kegel-fit women, as there is greater blood flow and circulation to the pelvis.
For men, strengthening your pelvic floor muscles will enable you to have better control of your ejaculations, ultimately lasting longer during sex, not to mention maintaining a firmer erection for longer. It also improves your projection, which could help men who are trying to conceive.
So how does one correctly do Kegels, for how long, and at what intervals? First of all, be sure you’ve correctly identified these muscles. For both men and women, the muscles you use to stop the flow of urine are the best way to describe it. Be sure that your buttocks, abs and thighs are relaxed throughout.
Once you’ve got it, practice contracting the pelvic floor muscles by holding for 3 seconds and relaxing for 3 seconds and repeat this pattern 10 times. As you get stronger, increase this to 4 seconds, then 5, etc. Work your way up to holding for 10 seconds at a time. Including a minimum of 3 sets per day, while you’re in an elevator, waiting in line for your daily coffee, or stopped at a red light, will greatly improve the health and strength of your sex organs and will prevent or alleviate incontinence. When planning your full body workouts, don’t forget your Kegels!
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Once you’ve got it, practice contracting the pelvic floor muscles by holding for 3 seconds and relaxing for 3 seconds and repeat this pattern 10 times. As you get stronger, increase this to 4 seconds, then 5, etc. Work your way up to holding for 10 seconds at a time. Including a minimum of 3 sets per day, while you’re in an elevator, waiting in line for your daily coffee, or stopped at a red light, will greatly improve the health and strength of your sex organs and will prevent or alleviate incontinence. When planning your full body workouts, don’t forget your Kegels!
www.fit-anywhere.com
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