What are the kegel muscles?
The term “Kegel muscle” is used to refer to the muscles of the pelvic floor, the pubococcygeus muscles (PC muscles). The PC muscles hold your pelvic organs in place, control the flow of urine, and also contributes to sexual pleasure during intercourse. How? PC muscle are also responsible for the contractions you feel during an orgasm.
How do I find my kegel muscles?
To identify your pelvic floor muscles, stop urination in midstream. If you succeed, you’ve got the right muscles.
How do I strengthen my kegel muscles?
You can strengthen you PC muscles by using ben-wa balls or simple exercises. Exercises should be done multiple times a day for maximum results. Keep reading to found out how!
What are kegel exercises?
Kegel exercises are the repetitive tightening and relaxing of the PC muscles.
Why should I do kegel exercises?
Kegel exercises won’t actually tighten your vagina. But, they will tone and strengthen your vaginal muscles, which can increase your ability to be aroused. Kegels will also create a tighter grip during intercourse. They can also help intensify contractions during orgasm, because they send more blow-flow to your nether regions!
HOW TO DO KEGEL EXERCISES:
STEP 1 – Once you’ve identified your pelvic floor muscles, empty your bladder and lie on your back. Tighten your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
STEP 2 – For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
STEP 3 – Repeat 3 times a day. Aim for at least three sets of 10 repetitions a day.
HOW TO USE BEN-WA BALLS:
STEP 1 – Insert one ball at a time. Putting lubrication on the balls will help them glide in. Women have said that inserting the balls is similar to inserting a tampon. If you’re having trouble, you should lift one leg up. If that doesn’t work, try inserting them while lying down.
STEP 2 – Squeeze your leg muscles together and then your pelvic muscles together to hold the balls in. The balls should push down a little bit inside your vagina, and they will make your vagina feel “full”. Much like tampons, you should eventually get used to the feeling.
STEP 3 – Hold the balls inside for at least 15 minutes a day to strengthen your PC muscles. You can hold them in for hours for a better workout.