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Rena Malik, MD is a urologist and pelvic surgeon on youtube to educate people about all things urology including erectile dysfunction, how to increase testosterone, problems with sex, premature ejaculation, urinary leakage, or incontinence, overactive bladder, urinary tract infections, prostate issues and more.
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Your journey to a healthier and stronger you starts here! On this channel, we’re passionate about sharing effective workout routines, fitness tips, and healthy living advice to help you achieve your goals.
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Do this kegel exercise every day to increase the size of your D, make your bedroom strokes stronger and strengthen your pelvic floor muscles. This will make your woman be impressed by your performance and new strength in bed.
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Finding the internal pelvic muscles, which are crucial for Kegel exercises, can be challenging but is essential for their effectiveness. Here’s a step-by-step guide, along with tips on finding them:
### Step-by-Step Guide to Finding Internal Pelvic Muscles for Kegel Exercises:
1. **Understanding the Pelvic Floor Muscles:**
– The pelvic floor muscles are a group of muscles that support the pelvic organs (bladder, uterus, and rectum) and control urinary and bowel functions.
2. **Locating the Muscles:**
– **Identify the muscles:** To locate the pelvic floor muscles, imagine you are trying to stop the flow of urine mid-stream. The muscles you engage to do this are your pelvic floor muscles.
– **Practice:** Try stopping your urine flow several times to identify the sensation of these muscles contracting.
3. **Internal Sensation:**
– **Internal focus:** Once you can identify the muscles externally, practice tightening them internally. This may feel like a lifting or squeezing motion inside the pelvis.
4. **Visualization Technique:**
– **Visualization:** Visualize the pelvic floor muscles as a hammock or sling that runs from your pubic bone to your tailbone, supporting your internal organs.
5. **Practice Makes Perfect:**
– **Consistency:** Practice contracting and releasing these muscles several times a day to strengthen them.
6. **Avoid Tension:**
– **Relaxation:** Make sure you are not tensing your abdomen, buttocks, or thighs while doing Kegel exercises. Focus solely on the pelvic floor muscles.
7. **Consult a Professional:**
– **Seek guidance:** If you’re having trouble locating these muscles or want personalized advice, consult a pelvic floor physical therapist.
### Importance of Kegel Exercises:
– Kegel exercises help strengthen the pelvic floor muscles, which can improve bladder control, support pelvic organs, and enhance sexual function.
– Consistency is key; aim to practice Kegel exercises daily for noticeable improvement.
### Additional Resources:
– **Online Videos:** Websites like YouTube often have instructional videos demonstrating Kegel exercises with visual cues.
– **Apps:** There are apps available that provide guided Kegel exercises and reminders to help you stay on track.
– **Medical Advice:** For specific concerns or conditions, always consult with a healthcare provider or a pelvic floor physical therapist.
By consistently practicing and correctly identifying the internal pelvic muscles, you can maximize the benefits of Kegel exercises for pelvic health and overall well-being.
