Content on Kegel Exercises requires a newer version of Adobe Flash Player.

Get Adobe Flash player

Kegel Exercises the PC Muscles


Increasing blood flow and circulation in your pelvic region is not only good for improving PC muscle tone and sensitivity, it brings greater mindfulness to the parts of your body involved in your sexual response

Strong PC muscles can make for stronger sensations during arousal and orgasm. Squeezing well toned PC muscles during sex can bring many women to orgasm and increase men's performance in the sack!

A strong PC muscle has also been linked to a reduction in urinary incontinence and proper positioning of the baby's head during childbirth. Kegel Muscles also allows men to move the penis up and down while the penis is erect. This is in essence a Kegel exercise contraction. This is the same action that occurs when the testicles lift up.kegel

 

How to do Kegel exercises
It takes diligence to identify your pelvic floor muscles and learn how to contract and relax them.

 

Find the right muscles
To make sure you know how to contract your pelvic floor muscles, try to stop the flow of urine while you're going to the bathroom. If you succeed, you've got the basic move. Or try another technique: Insert a finger inside your vagina and try to squeeze the surrounding muscles. You should be able to feel your vagina tighten and your pelvic floor move upward. Then relax your muscles and feel your pelvic floor move down to the starting position. As your muscles become stronger — and you become more experienced with the exercises — this movement will be more pronounced.

 

But don't make a habit of starting and stopping your urine stream. Doing Kegel exercises with a full bladder or while emptying your bladder can actually weaken the muscles. It can also lead to incomplete emptying of the bladder, which increases your risk of a urinary tract infection.

 

If you're having trouble finding the right muscles, don't be embarrassed to ask for help. Your doctor or other health care provider can give you important feedback so that you learn to isolate and exercise the correct muscles.

 

Perfect your technique
Once you've identified your pelvic floor muscles, empty your bladder and sit or lie down. Then:

  1. Contract your pelvic floor muscles.
  2. Hold the contraction for three seconds then relax for three seconds.
  3. Repeat 10 times.
  4. Once you've perfected three-second muscle contractions, try it for four seconds at a time, alternating muscle contractions with a four-second rest period.
  5. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.


    To get the maximum benefit, focus on tightening only your pelvic floor muscles or isolating your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Also, try not to hold your breath. Just relax, breathe freely and focus on tightening the muscles around your vagina and rectum.

Repeat three times a day
Perform a set of 10 Kegel exercises three times a day. The exercises will get easier the more often you do them. You might make a practice of fitting in a set every time you do a routine task, such as checking e-mail or commuting to work.

Vary your technique with one of these methods:

 

Try sets of mini-Kegels. Count quickly to 10 or 20, contracting and relaxing your pelvic floor muscles each time you say a number.

 

Visualize an elevator. Slow down the exercises, gradually contracting and releasing your pelvic floor muscles one at a time. As you contract, visualize an elevator traveling up four floors. At each floor, contract your muscles a little more until you reach maximum contraction at the fourth floor. Hold the contraction and then slowly release the tension as you visualize the elevator returning to the ground floor. Repeat 10 times.

Kegel exercises can be performed while traveling, at work, or at odd moments during the day. No one will be aware that you are doing the exercises, so you can repeat them frequently.

 

When to expect results
If you do your Kegel exercises faithfully, you can expect to see some results, such as less frequent urine leakage, within about eight to 12 weeks. Your improvement may be dramatic — or, at the very least, you may keep your problems from worsening. As with other forms of physical activity, you need to make Kegel exercises a lifelong practice to reap lifelong rewards.