Woman About Sex

Almost every adult, whether a man or a woman, has heard of Kegel exercises. However, not everyone actually knows what Kegel exercises really are. So, let’s talk a little bit about the benefits of Kegel exercises for male and female health – what they are good for, how to do them, and much more.

Importance of Kegel Exercise and PC muscle

Kegel exercises were developed by and named for Doctor Kegel. The idea behind the Kegels is to strengthen the pubococcygeus muscle, or the PC muscle.

In scientific terms, the pubococcygeus muscle is a hammock-like muscle which stretches from the pubic bone to the tail bone (coccyx) and forms the floor of the pelvic cavity supporting the pelvic organs. The PC muscle is found in both sexes.

The pubococcygeus muscle controls urine flow and contracts during orgasm. It forms and supports the urethra, bladder, vagina, penis, uterus and rectum, and controls all sexual functions in both men and women. A strong and developed pubococcygeus muscle can help to enhance orgasms in both sexes. Kegel exercises help improve muscle tone by strengthening the pubococcygeus muscles.

Anyone can learn how to do Kegel exercises. The most fantastic thing about Kegels is that they are very easy to do. Moreover, you can do these simple exercises at almost any place and at any time. If done properly and regularly, the effects are always significant and beneficial. Sorry to disappoint some of you, but for most men and women, it usually takes from three to six weeks (or more) to notice the change. Kegel exercises do not have to take more than 10-15 minutes and about 200-300 contractions each day.

Benefits For Men

In fact, Kegel exercise help men control premature ejaculation and improve sexual function. Kegels can help men achieve stronger erections and give great control over ejaculation. This exercise also lifts up the balls and helps strengthening the anal sphincter. By learning to contract the PC muscle during sex, a man can significantly increase the pleasure for both himself and his lady. Imagine how proud you will be being able to satisfy your woman and last-longer every time you have sex. To discover your pubococcygeus muscle, try to stop the stream of urine midway. A muscle which contracts – is your PC muscle.

- Firmer and longer erections
- Ejaculation control
- Control over premature ejaculation
- Strengthening the anal sphincter
- Increased pleasure during sex
- Becoming a better lover

Benefits For Women

Kegel exercises are very, very, VERY beneficial for women in many aspects. Generally, strengthening the PC muscles leads to vaginal tightness, in other words, stronger vagina.  Stronger, tighter and more sensitive vagina leads to more intense orgasms and better sex life overall. Strong pelvic floor muscles make it easier to orgasm. The ability of a woman to rhythmically contract and release the vaginal muscles helps to enhance her own orgasms and gives her man out-of-the-world pleasure. Plus, Kegels are very beneficial for women in their child-bearing years. If a woman has strong PC muscles, it makes childbirth easier and helps to regain more quickly after giving birth.

- Vagina becomes stronger, tighter and more sensitive
- Strengthening the PC muscles can help to reach more intense and powerful orgasms as the muscles you exercise are the same as used in climaxing
- The ability to rhythmically contract and release the vaginal muscles and squeeze a man’s penis
- Increased pleasure during sex and a better sex life overall
- Reducing pelvic floor muscle problems such as prolapse and mild urinary incontinence
- Make childbirth easier, and muscles will regain more quickly after giving birth

How to discover the PC muscle

Learning to locate and use the right muscles is the key. To discover your PC muscle, next time you are urinating, try to stop in mid-flow. The pubococcygeus muscle is the same muscle you contract when you try not to pee. Remember that this is only a way to find the muscle, and Kegels should not be done when peeing.

How to do Kegels

Generally, Kegel exercises involve two basic actions – squeezing and relaxing the muscle. The easiest way to do Kegels is contracting the muscle, holding it for a count of 10, and then completely relaxing. You can squeeze, hold for ten second, then release and relax for ten seconds, and repeat ten times, for example. Do this several times each day, at any place and any time. You can exercise at work, walking, watching TV, sitting, etc. Women can even do Kegels during sex – tighten your pelvic muscles to grip his penis and then relax. During Kegel exercises, do not use your stomach, leg, back and buttock muscles.

Kegel Exercise Techniques

These exercises can be done by everyone. They are simple and very fun to do, in fact. Moreover, when exercising, you can get sexually aroused. So, Kegels are not only simple, they are even very pleasurable and arousing to do. Do these exercises for 15-20 minutes each day and feel the effects!

Exercise 1

Squeeze a little your PC muscle, and count 10
Squeeze a little more, and count 10
Tighten as hard as possible, and count 10
Release and fully relax your PC muscles, and count 5 seconds
Do exercise in reverse steps
Tighten as hard as possible, and count 10
Squeeze a little more, and count 10
Squeeze a little your PC muscle, and count 10
Release and fully relax your PC muscles

Exercise 2

Release and fully relax your PC muscles. Repeat for about 10 times. Do this Kegel exercising session at least 2-3 times per day and daily.

1. Squeeze fast – release fast
2. Squeeze fast – release fast
3. Squeeze fast – release fast
4. Squeeze fast – release fast
5. Squeeze fast – release fast
6. Squeeze fast – release fast
7. Squeeze fast – release fast
8. Squeeze fast – release fast
9. Squeeze fast – release fast
10. Squeeze fast – release fast

Exercise 3

Imagine you are trying to hold something in your vagina. Hold for 10 seconds. Release and repeat 10 times.

Exercise 4

Find a rhythmic music. Just listen to three songs, for example, that have absolutely different rhythms. Squeeze and release your PC muscle under the rhythms.

Using Kegel Exercisers and Ben Wa Balls

Today, for women, there are many exercisers for vaginal muscles designed to increase vaginal elasticity and strengthen PC muscle. These sex toys and devices are often referred to as vaginal exercisers and Ben Wa Balls. Ben Wa Balls are often referred to as Kegel Balls, vaginal weights, orgasm balls, pleasure balls, Smart balls, love balls, Duotone balls. Ben Wa Balls and Kegel exercisers are designed, sized and formed specifically. So, they are fantastic for strengthening the PC muscles.

Ladies can choose from a variety of Kegel exercisers. Many types of Ben Wa Balls are made from metal and are weighted, and you have to use your vaginal muscles to hold them inside. Other versions of Ben Wa Balls are made of glass and other non-porous and safe materials. Duotone balls are much larger than the traditional Ben Wa balls. Duotone balls contain a smaller weighted ball inside that rolls around during movement. Kegel exercisers and Ben Wa Balls are designed so that you can exercise and have fun at the same time!

For better sex life and enhanced pleasure, remember to practice Kegel exercises and tone your PC muscles. Adjust them to your time schedule and exercise regularly. Finally, women will be able to control vaginal muscles and reach more powerful and intense orgasms. Men will be able to control ejaculation and perform longer. Both men and women will have a greatly increased pleasure during lovemaking. For more enjoyment and fun, try exercising while having sex!