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Understanding How Kegel Exercises help Increase Libido during Menopause

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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 changes in exercise regimens, diet, and adding kegel exercises to your routine.

What Are Kegel Exercises?

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Kegel exercises, named after Dr. Arnold Kegel who identified them, are the best way to strengthen pelvic muscles. The exercises consist of contracting and relaxing the various muscles that make up the pelvic floor. Pubococcygeus muscles, better known as PC muscles, are the muscles we use to hold in urination or defecation. They are also the main muscles that contract during orgasm, which is why exercising them can benefit libido levels.

How Can They Help Combat Loss of Libido?

There are two reasons that Kegel exercises help improve libido.

  1. Exercising pelvic muscles results in tighter muscles, improving sexual responses and increasing quantity and likelihood of orgasms.

  2. Kegel exercises also improve arterial health, which improves blood flow to your pelvic area and makes you more aroused.

How Do I Do Kegel Exercises?

Here's a step-by-step guide on how to do kegel exercises:

1

Learn Which Muscles to Tighten

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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 will be familiar with the muscle you should be exercising.

2

Start slowly

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Empty your bladder and then contract your PC muscles for five seconds. Then release and relax for five seconds. You can then 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.

3

Perfect the technique

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Once you have perfected this technique then begin to vary the exercise. Tighten the muscles for a short time, then release, before holding them again but slightly tighter. Release again and then tighten as much as you can the third time.

4

Do it regularly

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Do a set of 10 kegel exercises at least three times a day. The good news is that you can do these anywhere. Do them at your desk at work, or while you are sat in traffic, or just in your bedroom at home. Easy, quick, and effective. 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

Loss of libido is a common symptom of menopause. There are several ways to combat low libido and to make your sex life more exciting again. Follow this link to find out more about treating loss of libido.

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Sources:
  • Studd, John. "Loss of Libido and Menopause". The Management of Menopause. Annual Review 1998. Partenon Publishing.
  • Channon L.D and Ballinger S.E. "Some Aspects of Sexuality and Vaginal Symptoms during Menopause and their Relation to Anxiety and Depression". British Journal of Medical Psychology. June 1986. 59 (2): 173-80.
  • Sarell, Philip, M.D. "Psychosexual effects of menopause: Role of androgens". American Journal of Obstetrics & Gynecology. March 1999. 180: 3S-II.