Pretend that you have to pee and tighten your muscles down below as if you’re holding back the flood waters. Hold that sensation in for a count of five and then relax those muscles. When you repeat this five more times, three times a day then you’re on your way to making a practice of the Kegel exercise.
The pelvic floor exercise is better known as the Kegel exercise. It strengthens the pelvic floor muscles of your body that simultaneously support the bladder, small intestine, rectum and uterus. By improving muscle tone and strengthening the pubococcygenus muscles on the pelvic floor, these exercises aid in reinforcing vital body functions as well as intensifying sexual experiences.
If you’ve ever dribbled a little pee when you’ve sneezed, coughed or laughed then this exercise helps strengthen those muscles inside you that have weakened. If you’ve ever encountered urinary or fecal incontinence, the Kegel exercise will bolster your muscles down below. If you’ve ever had interest in intensifying your orgasm, reducing premature ejaculation and increasing the size and intensity of your erection, then practicing the Kegel exercise will regenerate and rejuvenate you.
Titillate your target
Let’s get you into the bathroom for further investigation. To introduce you properly to the area we’re addressing, stop urination midstream. When you’ve succeeded, you’ve met the pelvic floor muscles. Now you can do this exercise anywhere: while waiting for the bus, while lying on the beach sun gazing and inside the bedroom when you’re getting busy in between the sheets!
While tightening your pelvic floor muscles hold each contraction for five seconds then relax for five seconds. Try this five times in a row. Maintain focus and try not to tighten your abdomen, thighs or buttocks. Breathe freely and avoid holding your breath. Work up to contracting your muscles for ten seconds at a time and having three sets of 10 repetitions a day.
The Classic Kegel which is described above can be practiced by both men and women. Identifying the pelvic floor muscle in men may involve the added aid of two fingers behind the testicles during urination so when you stop midstream, you’ll pinpoint the pubococcygenus muscles. Some men will discover that by imagining they’re trying to stop the release of gas, they’ll feel a pulling sensation. This sensation illuminates the muscles you need to focus on for Kegel exercises.
Kegel exercises for Him!
The Kegel exercise is better known for its beneficial uses in women however the very same exercise in men helps many to achieve greater erections, healthy hips and better control over ejaculation. The exercise essentially strengthens the weakened pelvic floor which in turn increases bladder, bowel and sexual function.
The Flutter: Flex and release the muscle as fast as you can. Repeat five times in a row while anticipating creating a fluttery motion. Add five more every week until you’re up to 20 a day.
The Super-Kegel: Tighten your pelvic floor muscles and hold for 20 seconds. Do this once a day.
The Pull-Up: Once you’ve mastered The Super-Kegel, take it up a notch by implementing the concepts of tightening and pulling. Imagine a strong string running through the center of your body and it leaves out the top of your head. Once you squeeze, hold your PC muscles and visualize the string being pulled up. Suck in your PC muscles as high as you can. Hold that for a count of 5 and then release.
Kegel exercises for Her!
For females, the Kegel exercise can be very helpful for urinary incontinence issues that arise from pregnancy, childbirth, aging and being overweight. In women, these exercises strengthen the vagina fortifying its walls preventing the weakening of the pelvic muscles. Implementing the same exercise during sex has been noted to induce frequent and intense orgasms.
The Pelvic Tilt: While standing, tilt your pelvis forward and backward. As you thrust forward, contract your abs and glutes and exhale. Release your breath then inhale as you tilt back. Practice with eight slow reps followed by eight fast reps.
The Bridge: While lying flat on your back with your knees bent, your feet flat on the ground and your arms lying straight down at your sides; lift your pelvis and contract your PC muscles. With your pelvic floor muscles still contracted, lift and lower your bent legs off the ground as if you’re marching. After lifting each foot five times, release your muscles and lower back to the ground. Do three sets of this!
The Breath of Fire: Sit in a cross legged position with your hands on your knees while your spine is straight. Close your eyes, contract your PCs and take 15 short, fast inhales and exhales through your nose. Relax and breathe normally.
Kinky Kegels for the Bedroom
The Tent-Pitcher: Place a light washcloth on your lover’s hard genitalia and trust, he’ll be happy to show off his penis acrobatics. Let him move it up and down for five to ten reps. This kinky kegel makes for fantastically visual foreplay!
The Karezza: Ladies, during sex, concentrate on gently contracting your PC muscles while your lover’s penis is inside of you! Ask him to tighten his PC muscle and feel the strength of what he’s working with!
The Mini-Thrust: Guys, once you’re inside your lover, contract your PC and it’ll release a sexy sonic boom! Ask your lover to tighten their PC muscles and feel the difference!
If you seek to take it up a sexual notch then investing in Ben-wa balls or pleasure beads adds a sexy sensation while also providing a kegel workout. Insert them and then try to lift the beads up by using your pelvic muscles. Hold for two to three seconds then release, relax and repeat. Use LELO Luna Beads alone or with the company of your lover.
3 Tips for making Kegel Exercise a sexy habit
Consistently Practice! Like any other muscle in your body, you won’t see or feel the results unless you invest ritualistically in the practice. Select a time that serves you best. Activities that offer a simultaneous opportunity to practice are ideal: washing the dishes, brushing your teeth, watching the TV and the commercials come on or waiting in line at the bar for the bartender to take your order!
Recognize the benefits as being vital to your body. Whether you seek Kegels as a way to help you in the bathroom or as a way to help you in the bedroom, commemorate your intention with practice.
Note your progress! After several weeks, you’ll have noticed your urinary incontinence is improving. You’ll feel the difference in the bedroom and you’ll continue practicing your Kegels because you’ll know, it works!
Thanks to the silent wonders that the Kegel exercise offers, men and women can practice pelvic floor exercises for five minutes, two to three times daily and see improvement in controlling urinary leakage. The very same exercise has been known to increase sexual gratification in women and aid in reducing premature ejaculation in men as well as the ability to achieve stronger erections. You can practice Kegel exercises anywhere at any time, for example I’ve been performing Kegel exercises while writing this article. Admit it; you’ve been doing them while reading this. Now relax those PC muscles: Keep calm and Kegel on!
She is certainly most famous for her informative, yet hilarious looks at sex from around the world. However, she is also well known for her erotic stories, as well as her blogs on sexual health, which she sees as vital in helping out men and women everywhere.
When she is not knocking other trending articles out of the park, Gabriella likes walking her pet dog, and eating at nice restaurants.