Want more stimulating and pleasurable orgasms? Who wouldn’t? You just need to add a couple more exercises to your daily workout routine... Kegel Exercises It might be something you have never heard of before, but it is probably something you would be a little bit embarrassed talking about – pelvic muscle exercises. Just like guys sometimes have problems with their bits, us girls can sometimes have problems reaching orgasm, which makes the thought of sex pretty boring!
Dr Arnold Kegel ‘discovered’ and developed exercises for the vaginal/pelvic floor muscles originally to assist with urinary problems. But other research has proved that it is something all women should do on a daily basis to keep yourself ‘healthy’ down there, and a lot more in control of your body and sexual pleasure.
What muscles?
Sometimes it can be pretty hard to know what’s going on down there, particularly since it is all inside! Basically they are muscles attached to the pelvic bone, and they act like a hammock, holding your pelvic organs. There are a few different ways you can know if you can flex and contract your pelvic floor muscles.
One is by trying to stop the flow when you are peeing.
Insert a finger into your vagina and see if you can feel yourself squeeze it.
If you are in a long term relationship, you can ask your partner during sex if he can feel you squeezing his penis.
But don’t panic if none of these work, sometimes we need a little professional help and your doctor is able to assist you with working out how to access the muscles.
Found them? Now what.
The exercises don’t have to take up too much time, and you will probably find that once you get the hang of it, you can do it while you’re at work! I mean, no one is going to notice!
Once you've identified your pelvic floor muscles, empty your bladder and sit or lie down. Then...
Contract your pelvic floor muscles.
Hold the contraction for three seconds then relax for three seconds.
Repeat 10 times.
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.
Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
Or...
Quick pumps: Do 15 reps of quick pumps, pause for 30 seconds and repeat. Start at 15 and work your way up to 100 reps two times a day.
Hold and release: Contract the muscle slowly and hold for 5 seconds, release slowly. Work your way to at least 25 reps two times a day.
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.
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.
Just doing the exercises may make you more interested in sex too, as you are thinking about that area a lot more. When you do the exercises, fresh blood is pumped to the area and it becomes more responsive!
So while you are helping yourself stay healthy (I won’t go into the future positives about keeping these areas tight as this is just about sex) you are helping make things a lot more fun during sex!
Kegel Exercises
What muscles?
Once you've identified your pelvic floor muscles, empty your bladder and sit or lie down. Then...
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.(164).jpg){kind=small}