Female Kegel Exercising

Kegel exercises, named after Dr. Arnold Kegel are exercises designed to strengthen the pubococcydeus muscles (PC muscles). The exercises imply contracting and relaxing of th muscles that form part of the pelvic floor.

Why to Kegel?

Kegel exercises provide many benefits

• prevent prolapses of pelvic organs
• help to correct urinary incontinence (he involuntary loss of urine when coughing, sneezing, etc)
• enhances sexual enjoyment of both partners (women with tight PC muscles achieve stronger orgasms while men greatly enjoy pressure provided by trained muscles)
• makes birth easier (fewer tears and episiotomies)
• help to restore muscle tone after birth

How to Kegel?

Locate the muscles. First of all you have to locate your PC muscles. How can you do that? The best advice for finding these muscles is to try to interrupt the flow while urinating without bringing your legs together.

Tighten and relax the muscles. Tighten and relax your PC muscles over and over, about 200 times a day - these are basic Kegel exercises. After you learn how to do basic exercises you can pass to some other, more complicated variations: elevator kegels (tighten slowly in increments going in and out), hold the muscle tightened for five seconds or more, bulge the muscles out at the end and many other variations.

You exercise whenever you wish as you can do that without being noticed by others who might be around you. Exercise while driving or riding to and from work each day, while watching TV or doing something else.

Tighten the muscles for 5 seconds, then try to tighten them for longer time. Each time strive to improve your count.

Kegeling with your partner

Your partner can help you to Kegel! Have her partner lubricate his fingers and insert to fingers into your vagina. Then your partner should open the fingers up like scissors while you will have to try to close them with your vaginal muscles. Repeat this five times.

Some women are uncomfortable with two fingers. In this case you can have your partner put in just one finger and then curl it upward.

Heterosexual women can use their PC muscles during intercourse. Grip and relax five times and ask your partner whether he feels you tighten around him.

Sex toys for Kegeling

Vaginal balls are sex toys that will make Kegeling even more effective and pleasurable for you.

What are these?
Vaginal balls are a sex toy that consists of two or more balls connected with a thread. The balls are available in a variety of materials, such as plastic, metal, latex and others. The balls are filled with beads that roll and provide very pleasurable sensations with every motion. Some vaginal balls are battery-operated.

You can use the balls wherever you with as no one is going to know what you are doing. Just insert them and walk – this is very enjoyable.

You can use the balls during sex or while playing with a clitoral sex toy – thus you will have very enjoyable double stimulation.

As well you can use this sex toy for exercising.

Exercising with vaginal balls is both pleasant and useful. Simply insert the balls into the vagina and try to hold them in place for a while. Each time you exercise try to hold the balls in place for longer time.

Another exercise: insert the balls and then pull the thread trying to take the balls out and simultaneously try to retain the balls in the vagina with vaginal muscles.

Don't forget to wash the sex toy before and after using and to use a certain amount of sex lubricant.

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