Loss of libido, or a lack of interest in sexual activity, is a common symptom of menopause. Fortunately, there are lifestyle changes which can help restore sex drive. These include the addition of Kegel exercises to your routine.
Continue reading to better understand how Kegel exercises help increase libido during menopause as well as a step-by-step guide of how to successfully execute them.
What Are Kegel Exercises?
Kegel exercises are the best way to strengthen pelvic floor muscles. The exercises consist of contracting and relaxing the pubococcygeus muscles, better known as PC muscles, which are the muscles we use to hold in urination or defecation.
How Can Kegels Increase Libido During Menopause?
There are a few ways how Kegel exercises help improve libido during perimenopause, including:
Exercising pelvic muscles results in tighter muscles, thus refining sexual responses and increasing quantity and likelihood of orgasms.
Kegel exercises also improve arterial health, which increases blood flow to your pelvic area and makes you more aroused.
The PC muscles are the main muscles that contract during an orgasm, and exercising them can increase muscle tone and create sexual energy flow.
How Do I Do Kegel Exercises?
Here's a step-by-step guide on how to do Kegel exercises:
Learn which muscles to tighten
This can be done by stopping urine mid-flow or by inserting a finger into the vagina and tightening the muscles until you feel pressure around it. Once you can feel the muscle contracting against your finger, you have located the muscle you should be exercising.
Empty your bladder. Then, contract your PC muscles for five seconds. Release and relax for five seconds. At that point, begin to extend the amount of time you are contracting for, working up to 10 or 15 seconds. Don't hold your breath while you do it, and keep other muscles - abdominals, legs, buttocks - relaxed.
Perfect the technique
Once you have perfected this technique, begin to vary the exercise. Tighten the muscles for a short time. Release. Tighten the muscles again, but slightly tighter. Release once more. Then, tighten as much as you can the third time.
Do it regularly
Do a set of 10 Kegel exercises at least three times a day. You can perform them anywhere, such as your desk at work, in traffic, or just in your bedroom at home. Additionally, try to incorporate your exercises into sexual intercourse. This will make sex more enjoyable for you and your partner.
More Information about Loss of Libido
Aside from partaking in Kegel exercises to increase libido during menopause, there are numerous natural and effective ways to combat a sluggish sex drive and to make your intimate life more exciting again. Follow this link to find out more about treating loss of libido.
- Harvard Health Publishing. (2015). Step-by-step guide to performing Kegel exercises. Retrieved December 20, 2018, from https://www.health.harvard.edu/bladder-and-bowel/step-by-step-guide-to-performing-kegel-exercises
- Mayo Clinic. (2018). Kegel exercises: A how-to guide for women. Retrieved December 20, 2018, from https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
- MedlinePlus. (2017). Kegel exercises - self-care. Retrieved December 20, 2018, from https://medlineplus.gov/ency/patientinstructions/000141.htm
- National Institute of Diabetes and Digestive and Kidney Disease. (2014). Kegel Exercises. Retrieved December 20, 2018, from https://www.niddk.nih.gov/health-information/urologic-diseases/kegel-exercises