Whether you suffer from premature ejaculation, erectile dysfunction, or unable to get an orgasm – or you just want to improve your sex life, every problem is connected to one major solution, it’s important to exercise your ‘sex’ muscles.
• Kegel Exercises
Cure For Erectile Dysfunction, Urinary incontinence and Nightfall
What Are Kegel Exercises?
Kegel exercises are easy exercises to strengthen your pelvic floor muscles.
How Do I Find My Pelvic Muscles?
In order to help strengthen your pelvic floor muscles, it is important that you take time to make sure you are exercising the right muscles.
Try to stop and start your urine stream while you are about to urinate . Try to do this two or three times in a day. The muscles you use to stop your urine flow are your pelvic floor muscles.
How Do I Do A Kegel Exercise?
Now that you have located your pelvic floor muscles, you can exercise them even when you do not have to urinate by following these simple steps:
(1) Tighten and hold your pelvic floor muscles for five seconds (count 1 one thousand, 2 one thousand, 3 one thousand, 4 one thousand, 5 one thousand).
(2) Relax your pelvic muscles.
You have just done one Kegel exercise. You should plan to do 10 to 20 Kegel exercises three to four times each day.
Another way to tighten your pelvic floor muscles is to:
(1) Squeeze the muscles in your anus (like you are holding a bowel movement).
(2) Relax your pelvic floor muscles after each attempt.
(3) Repeat this exercise 10 to 20 times.
NB: When you do your Kegel exercises, remember
• Do not hold your breath.
• Do not push down.
• Squeeze your muscles together tightly and imagine that you are trying to lift this muscle up.
• Do not tighten the muscles in your stomach, buttocks, or thighs
• Relax your pelvic floor muscles between each squeeze.
How Often Should I Do Kegel Exercises?
Your goal should be to do 20 Kegel exercise three to four times each day. The great thing about Kegel exercises is that you can do them anytime you want to do them
Kegel exercises can help both men and women. Some men’s partners do the exercises with them. The more you do them, the stronger your pelvic floor muscles will become.
It can take six weeks or longer to strengthen your pelvic floor muscles.
• The Push-Ups
Lower yourself Only halfway down while doing push up, do not touch the ground.
Halfway down push-ups are easier to achieve and enable you to do faster reps, which, as well as increasing your sexual strength, will also increase your sexual fitness and stamina. Do sets of 10 or 20 push ups.
• Rebound Exercise
It is performed on a device known as a rebounder/mini-trampoline. Rebounding for 10 minutes twice a day will do wonders for your Sexual health. It strengthens your pelvic floor, abdominal, hip and upper leg muscles as well as strengthening your lymphatic system.
NB: Stay away from Drugs