How to do a Kegel. Kegel Exercise For Health and Pleasure

Kegel Exercises: Kegels for Her, Kegels for Him

Kegel Exercise Increases Your Sexual Pleasure

This exercise will enhance your sexual pleasure and have many positive benefits to your overall health. As a women, this exercise brings more sexual gratification during sex. I like to think of a Kegel as an invisible exercise for health and sex. No one can tell you are doing them because the muscle is inside of you. It doesn't cost you anything because you don't need any special equipment plus it leads to greater sexual pleasure and better health.

A Kegel exercise, named after Dr. Arnold Kegel, is an exercise designed to strengthen the pubococcygeus muscles. The exercise consists of contracting and relaxing the muscles which form part of the pelvic floor (sometimes called the "Kegel muscles"). Both men and women have these muscles. They go from your pubic bone, under your genitals and attach to your tailbone. All body muscles have a start and ending place.

Especially after childbirth, these muscles need exercise. As you get older, this muscle is important in relation to incontinence.

The Kegel exercise will help to restore muscle tone and strength to the muscles in order to prevent or reduce pelvic floor problems and to increase your sexual gratification. Kegel exercises are said to be good for treating vaginal prolapse (means fall out of place) which is common as a woman gets order. Doing Kegels help prevent your organs protruding through the vagina and rectum. Most of the time the only way to correct this is with surgery. So start doing Kegels now.

For men, this muscle is great for treating prostate pain and swelling resulting from benign prostatic hyperplasia (BPH) and propstatits in men. Many men have also reported stronger erections after regular Kegel exercises.

If you think the Kegel muscle is new in your life time, you are mistaken. The Taoists of ancient China developed a number of different sexual practices to strengthen and tone these same muscles for health, longevity, sexual gratification, and spiritual development.

Kegel Benefits for Women

Since this website deals with adult pleasures, reading about the Kegel exercise has great benefits. Regular Kegel exercise each day and three to five times a day is very beneficial. It increases sexual pleasure for the woman and her male partner. If you are having a hard time having orgasms, then start doing your Kegels. Many women who haven't been able to achieve orgasm by intercourse, are able to by doing Kegels regularly. It is said that such exercises make the vagina tighter. Most men with average or smaller penises agree.

Practicing pelvic floor contractions during vaginal sex will allow the woman immediate feedback from her partner, who can tell her whether they can feel her muscles tightening. Having an orgasm during intercourse can be so strong that it can actually push the man's penis out of the vagina. The men love the contracting pressure around their penis. A newly postpartum woman - who has yet to return to sexual intercourse - can retrain her pelvic floor muscles to their pre-pregnancy strength and tone by inserting two or three fingers, or a dildo into her vagina and squeezing them with pelvic floor contractions. You can have your partner insert his fingers or the dildo for you. The whole idea is to do these exercises to increase muscle strength for enhanced sexual gratification.

You will not only increase your sexual gratification during intercourse but each time you have an orgasm you will have a stronger and longer lasting one.

Factors such as pregnancy, childbirth, aging and being overweight often result in the weakening of the pelvic muscles. Kegel exercises are useful in regaining pelvic floor muscle strength in such cases.

How long will it take before I start feeling increased sexual gratification?

Some women will start to feel the results quickly. If your muscle is weak, it will take longer. A women in her 20's will start to feel the results in a couple of weeks. By the time she gets into her 40's, it will take about two months of exercise before she and her partner will feel the results. In other words, the older you get, the longer it may take. But look at the goals, greater sexual gratification and better health. If you are in your 60's, it could take a good six months to feel the results but the effort is well worth the sexual gratification like you were thirty again. You will find that the outcome is well worth your effort.

Women who are swingers fully understand the benefits of doing her Kegels. They report not only an increase in their sexual gratification, but being able to switch from a thick penis to an average size without any problem or loss of sensation. Within a couple of days, their vaginal muscles can give the same pleasure to the thinner penis. If your new sexual partner is smaller than your prior one, you might at first feel that his penis is lost inside of you. But after couple months of doing Kegels, you will feel the same sexual pleasures as with your prior sexual partner.

Other benefits of doing the Kegel exercise

Urinary incontinence can be caused from the weakened pelvic floor muscles. There is normally improvement by doing the Kegel Exercise. Randomized controlled trials concluded that "PFMT [Pelvic floor muscle training] should be the first-line conservative management program for women with stress, urge, or mixed, urinary incontinence. Women who start in their 20's and 30's have better results than ones who start after the problem has already occurred later on in life.

Pelvic Prolapse
The exercises are also often used to help prevent prolapse of pelvic organs. A meta-analysis of randomized controlled trials concluded that "there is some encouragement from a feasibility study that pelvic floor muscle training, delivered by a physiotherapist to symptomatic women in an outpatient setting, may reduce severity of prolapse". In other words, it will help your organs from falling into your pelvic area.

Benefits for Men
Though most commonly used by women in which men certainly receive great sexual benefit from it, there are other reasons why men can also use Kegel exercises. They are used to strengthen the pubococcygeal muscle and other muscles of the pelvic diaphragm. Kegels can help men achieve stronger erections and gain greater control over ejaculation. The object of this may be similar to that of the exercise in women with weakened pelvic muscles that increase bladder and bowel control and sexual function.

As for the sexual part, men who have taken part in controlled studies found great benefits sexually to them as they age. Firmer and longer lasting erections and a delay of the onset of ED. Some men also reported they could control when they ejaculated by using their pubococcygeal muscle.

Sexual Function
There are said to be significant benefits for the problem of premature ejaculation by having more muscular control of the pelvis. This is more common with younger men. It is also possible that strengthening the pelvic floor to allow some men to achieve a form of orgasm without allowing ejaculation, and thereby perhaps reach multiple 'climaxes' during sexual activity. In men, this exercise lifts up the testicles, also strengthening the cremaster muscle as well as the anal sphincter, as the anus is the main area contracted when a Kegel is done.

Because the pubococcygeus muscle begins around the anus and runs up to the urinary sphincter, men should be patient when they begin Kegel exercises as it may take 4 to 6 weeks to see a substantial difference .

Potential Concerns
The pubococcygeal muscles are those used to stop the flow of urine during urination, and they may be easily identified in this way. However, it is not recommended practicing Kegel exercises during urination since it could lead to a urinary tract infection (UTI) in both men and women. Doing Kegels by itself will not cause the UTI but stopping the flow regularly could.

After pelvic surgery, pregnancy, or even with age, these muscles lose their tone. This can result in a loss of bladder control, also called incontinence, a loose vagina, (especially after having a child), for men it is the inability to control ejaculation, and a substantial reduction of sexual pleasure for both men and women. For a man who had surgery of his pelvis area, his penis may get erect but he will be unable to ejaculate, leaving him to feeling unsatisfied. Some of these men have been helped with Kegel exercises.

How can I tell if I need to do Kegel exercise?

There are several ways to tell. One method requires you to have a full bladder, sit on the toilet and start to urinate, then suddenly clamp down and stop the flow. You should be able to do this four or five times in a row. If you can’t cut off the flow of urine, but dribble on, you need to start Kegel exercises as soon as possible. Once a month you should do this to see your progress.

Another way is to do a Kegel with your partner inside of you. If you can push his penis out of you then you are in great shape. If you can push him part of the way out you can benefit from exercising the Kegel more. If you have little effect on his penis or can't push his penis out after his penis is no longer erect, then you heading in the direction of a prolapsed pelvis.

You can also do Kegels right at your desk, at work or watching TV. You can even do them cooking dinner. Tighten your PC muscles and hold them for a count of eight, then slowly release and repeat 8 times. Yes, you can do these sitting at the computer at work or school. Just think about the benefits that you will be getting. You are doing something that will improve your sex life. If you can’t make it to eight or ten in the beginning, use a lower number and do those until you build up to ten. Do this at least ten times a day for the first two months if you are under 40. Above age 40, ten times is good but fifteen times a day is the recommended amount until your PC is in shape. You can then increase the number of exercises.

Another good time to do Kegels, is when you are the passenger in a car. No one knows what you are doing. It is an exercise that you do discreetly.

After doing Kegel exercises, a woman will be able to clamp down and grip her partner’s penis increasing both their sexual pleasures. Men should notice an improvement in the 'intensity' of their erections and ejaculations. These exercises are also recommended for guys who experience premature ejaculation. While the penis is not a muscle, the increased muscle tone will improve blood supply resulting in firmer erections and also help a man to delay ejaculation when he wants too. Around 20% of men have reported that doing Kegels just when they start to have an ejaculation allow them to shoot the ejaculate one to two feet. Kegels can also help prevent leaking urine when you sneeze or cough!

Like any other muscle group, you either “use it or lose it”. That goes for the Kegel too. If you don't use it, it affects other parts of your body. So start having fun doing your Kegels and before long you and your partner will have a more satisfying sexual experience.

If you have any health problems, being treated by a doctor, or suspect you have a health problem, consult with your doctor prior to beginning this exercise.