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They are great for toning the muscles of the pelvic floor and thus prevent urine losses and have more satisfying sex.
The pelvic floor is the set of muscles and ligaments that close the abdominal cavity and keep the pelvic organs in place (bladder, uterus, vagina and rectum) to function properly. Having it in bad shape can cause urine loss. Therefore, Kegel exercises or pubococcygeal muscle contraction exercises serve to strengthen the pelvic muscles. They are also recommended to avoid common disorders, such as urinary incontinence and also to facilitate delivery. While many women are familiar with Kegel exercises, these exercises can also benefit men.
STEPS
1st step:
Sitting on a chair, separate yourself from the backrest, rest your feet completely on the floor, note the ischial bones resting on the chair and grow from the top of the head. Without moving the chest, pendulum the pelvis, resting on the chair the vaginal area (front) and then the anal area (posterior). When supporting the anterior part you will notice that the back is bent forward and when supporting the back the back is bent backwards.
2nd step:
Breathing through the ribs, lean on the vaginal area and act as if you hold the pee for 10 seconds, noticing how the part that has contact with the chair works. Relax and repeat 10 times.
3rd step:
Then sit on the anus and imagine as if you held a gas 10 seconds while you breathe, feeling the contact of this area. Relax and repeat 10 times.
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