Kegel Exercises

Kegel exercise are named after Dr. Kegel who invented them.

Kegel exercises are often used to tone and strengthen the PC muscle (pubococcygeus muscle).

Men and women have this muscle and it supports the similar areas in both sexes.

For women it supports the urethra bladder uterus vagina and rectum.

For men it supports the urethra bladder penis and rectum.

The great thing about performing kegel exercises is because the PC muscle is involved in your orgasm and ejaculation if you perform these exercises on a regular basis they can help correct impotence urinary problems and improve your sexual performance.

Everyone can learn to do Kegel exercise and benefit from them. You just need to put in the time and effort.

Like all exercise to have fun while you do them. Fit them into your time schedule; learn what you like and try involving your partner can be a great foreplay mixer. For the fastest and best results you should exercise everyday. It will take about three weeks of exercising to see results.

A quick list of the benefits before we begin...

For Women:

You will find it easier to climax.
Your orgasms will be more intense.
More sensitivity in your vagina which will help to heighten your sexual satisfaction.
Greatly lower your risk of incontinence (not being able to hold your pee in).
Easier childbirth
Faster recovery from childbirth your vaginal muscles will heal faster.
Improved sexual performance your male lover will love by being able to tighten harder around the penis.

For Men:

You will have a stronger erection.
Your orgasms will be more intense.
Achieve greater and more powerful ejaculations.
Decrease your risk of impotence.

First off you need to find the PC muscle.

You more than likely have found it all ready it is the muscle you use when you have to pee and are trying not to. So the next time you are peeing try to stop in mid-flow. That the PC muscle you are using.

Now it is time to exercise the PC muscle where should you do it?

As long as you are stationary you can do them anywhere. You won't break into a sweat or get tired and since people around you will not even know you are doing them you can even do them at work while in a meeting.

Exercise Techniques:

Basic Kegel Exercise

Start by contracting your PC muscle
Hold it for a 10 count
Now relax
Repeat try to do at least 10 sets and more if you can.
Repeat often throughout the day every day.

Rapid variation

Contract your PC muscle for a count of 5 (as tight as possible)
Then relax for just 1 count
Repeat

1 2 3 2 1 Variation

First tighten the PC muscle only slightly for a count of 5
Then tighten it some more for a further count of 5
Next tighten it as much as you can for a count of 5
Now begin to relax the PC muscle slightly for count of 5
Next relax a it a bit more for a count of 5
Finally relax completely for a count of 5
Repeat

Long then slow variation

Begin by contract the PC muscle as tight as you can for a count of 5
Then relax for a count of 1
Next contract the PC muscle tight for a count of 1
Relax for a count of 1
Again contract the PC muscle tight for a count of 1
Relax for a count of 1
Again contract the PC muscle tight for a count of 1
Now relax for a count of 10
Repeat

Always perform Kegel exercise correctly

Like all exercise you should make sure you are doing them correctly by isolating the correct muscle to achieve the best and correct results.

Do not flex your buttocks upper leg muscles or abdominal muscles. You should be contracting only the PC muscle. You may find you are tightening your anus at the same time this is normal when you first start as it is difficult at first to tighten the PC muscle and anus separately. However after a little time you should be able to contract the PC muscle by itself.

Make sure you are not contracting your chest nor holding your breath breathe deeply and slowly while performing these exercises a sign that you are not doing this is a headache

If you do feel tired or any pain in your back or stomach this is a sign you are trying to hard and more than likely using your stomach muscles.

Sex Toys for Kegel Exercises.

One of the best toys for women at least are smartball love balls duo balls etc. These sex toys are known by many names however how preference is for the fun factory smartball range.

Check out the smart balls here.