Women's Kegel Exercises for Better Sex and Stronger Orgasms
How to Increase Your Sexual Fitness Through Kegel Exercises
Kegel exercises are like any other type of muscle building exercise, they require consistent repetition and persistence. Kegel exercises consist of repetitive contractions of the pubococcygeus muscles of the pelvic floor. The pubococcygeus muscles are responsible for bowel and bladder control and support the internal organs of the pelvic area. Age, childbirth, obesity or illness can cause weakness in these muscles. It is also possible that like any other muscles, the pubococcygeus muscles may weaken through disuse.
To exercise the pubococcygeus muscles or PC muscles you must first learn to find them and to contract them. There are several methods of doing this. To locate the PC muscles to perform Kegel exercises a woman should lie down in a relaxed position and insert one or two lubricated fingers into her vagina. With her fingers inside her vagina she should try to contract her muscles to try to squeeze her fingers with her vaginal muscles. You could also use a sex toy such as a vibrator to help you feel the gripping sensation when you try to clench your PC muscles. Another method is to stop the flow of urine next time you use the toilet and concentrate on feeling the muscles you use. Don't worry; these contractions may feel very weak and almost undetectable at first, whatever method you use. Kegel exercises get easier with practice.
Once you have isolated the PC muscles you can begin to exercise them. It is easiest to start your Kegel exercises with a finger or two inside your vagina so you can better tell which muscles you are contracting. You can also use a vibrator (turned off) or other sex toy to help you feel the contractions in your vagina. Contract your PC muscles around your finger and try to hold it for a count of three seconds. Then relax for three seconds and repeat the contraction. Once you are comfortable and confident of clenching your PC muscles without a finger inside your vagina, you can do the exercises anywhere.
At first try for ten repetitions of three second contractions performed three times a day. Each day, try to hold each contraction a little bit longer until you are able to hold each PC contraction for ten seconds. You should start to feel a substantial difference in strength in eight to ten weeks.
Now that your PC muscles are stronger, your orgasms may become more intense. This can happen for several reasons. Exercising your PC muscles increases your awareness of the sensations in your genitals. Kegel exercises also increase the strength of the muscles that contract involuntarily during orgasm. Stronger pubococcygeus muscles also make for a tighter vagina which increases the stimulation you can receive from intercourse.
Sources:
Mayo Clinic - http://www.mayoclinic.com/health/kegel-exercises/WO00119#
Wikipedia - http://en.wikipedia.org/wiki/Kegel_exercise
Medline Plus - http://www.nlm.nih.gov/medlineplus/ency/article/003975.htm
More articles on sexual health by this author:
Talking About Sex with Your Lover
How to Keep Sexual Intimacy Alive in Your Long Distance Relationship
Talk Dirty to Me - a Beginner's Guide to Talking Naughty in the Bedroom
How to Introduce Your Partner to the Use of Sex Toys
Published by Kylyssa Shay
Kylyssa Shay spent 18 years as a professional floral designer and has aquacultured marine life for fun and profit. Ms. Shay is a freelance writer, an atheist and an avid life-long learner with unusual life e... View profile
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- Kegel exercises consist of repetitive contractions of the pubococcygeus muscles of the pelvic floor.
- Age, childbirth, obesity or illness can cause weakness in these muscles.
- To exercise the pubococcygeus muscles or PC muscles you must first learn to find them.