5 Kegel Exercises to Improve Sexual Self-Efficacy in Primiparous Women
Kegel exercises are effective in enhancing sexual self-efficacy in primiparous women by targeting pelvic floor muscles. Here are five specific Kegel exercises that may contribute to improved sexual well-being:
1. Traditional Kegels: Squeeze and hold the pelvic floor muscles for 5 seconds, then relax. Repeat 10-15 times.
2. Quick Contractions: Rapidly contract and release pelvic floor muscles for 10 seconds. Repeat this cycle 10-15 times.
3. Bridge with Kegels: While doing a bridge exercise, incorporate Kegel contractions by squeezing the pelvic floor muscles. Hold for 5 seconds and release. Repeat 10-15 times.
4. Elevator Kegels: Gradually tighten pelvic floor muscles, as if moving up an elevator floor by floor. Release in a controlled manner. Repeat 10-15 times.
5. Dual Contractions: Combine traditional Kegels with contractions of the deep abdominal muscles. Hold for 5 seconds and release. Repeat 10-15 times.
