Kegel or pelvic floor muscles exercises.
Kegel exercises are a biofeedback program aiming to train and strengthen  pelvic floor muscles.
Similar exercises have been well known in China and India since the very ancient years.
Kegel exercises are simple and very helpful in many cases, since they can ease problems caused by overactive or neurogenic bladder, bowel incontinence, vaginal prolapse and enlarged or inflamed prostate.
When it comes to treatment of overactive or neurogenic bladder, Kegel exercises will help the person to improve the control of the bladder and prevent any unwanted urination.
Kegel exercises can also prevent prolapse of uterus in women by improving the tone of pelvic floor muscles, which have deteriorate due to ageing, excessive body weight and pregnancy. The restoration of the muscle tone in the pelvis can increase the sexual pleasure in both genders either by tightening the vagina in women or helping men to have harder erections. Kegel exercises can help males to make sexual intercourses longer by increasing self-control and delaying ejaculation.
Kegel exercises do not consist any complex procedure. In men, the only exercise that can be performed is the repeated contraction and relaxation of the anal sphincter. In women, apart from the above exercise, the vaginal muscles can be trained, as well. This exercise requires the contraction and relaxation of the muscles, after the woman inserts two or three fingers in the vagina. Alternatively, a dildo stimulator or a
kegelcisor can be used for better and faster results.
Typically, three sessions per day, consisted of fifteen repetitions each is the recommended training pattern. In males, first results may take one and a half month to appear, whereas in women, this interval can be shorter.
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