Kegel Exercises For Women

Kegels are vaginal exercise for women designed to improve bladder control, ease childbirth, and increase sexual pleasure. The word is pronounced Kay-guls and the exercises were developed in the 1940's by a gynecologist named Arnold Kegel. He also developed a device catchily called the the kegel perinometer, which measures air pressure in the vagina, when he was looking for a way to ease the childbirth process. Although the exercises turned out to be an excellent way to increase a woman's orgasm, this wasn't brought to light until several decades later, as that kind of thing simply wasn't talked about in the forties! While the exercises were for childbirth, it was simply taboo to consult your physician for ways to increase ones sexual gratification!

Today it is commonplace to discuss sexual gratification with one's physician, and the results are exciting. Numerous articles, talk shows, and radio programs cater to the sexual needs of women and men, and their ratings are through the roof. Kegel exercises have become a part of regular physical exercise for women everywhere, and the health benefits are as important as the orgasmic ones. For example, less leaking from the bladder results in less bladder infections or yeast infections in women, and knowing how the muscles in your vagina work helps tremendously with long labored childbirth.

Why do them and how they work

The side effects from the exercises are a tightening of the vaginal muscles which in turn increases sexual gratification. The exercises squeeze the muscles of the pelvis floor, thus tightening the muscles. They are very simple to do and some can be done anywhere, at any time. Others can be done in a lying down position on your bed or a hard surface, or wherever you are comfortable doing them. Some women get a better sense of pressure if they are lying down at first, placing one hand on their lower abdomen, and some prefer to sit up. While you do not need any special equipment to perform the exercises, there is a special device--the kegel exerciser--which can be purchased to help speed the process along. This item was developed by Medco along with the good doctor, to ease the lower back pressure used when performing the exercises, and can be purchased online.

Kegels are an important exercise for women who have already given birth, to revive the elasticity in the vagina, or to increase orgasms. The effects produce longer orgasms due to the increased tightness of the vaginal walls and floor, and pull the elusive "G" spot closer to the head of the penis. This tightening of the "G" spot allows for excellent and longer lasting orgasms and can increase a woman's sexual appetite. Perhaps the best side effect of the kegel exercises are not only longer orgasms, but multiple orgasms become common place, allowing you to achieve orgasms more than once during sex.

The exercises are easy

To begin, every time you urinate, use your muscles to stop the flow of urine. Pay attention to which muscles you use, as these are the ones you will be developing and stopping the flow of urine is one of the only ways to tell what the muscles feel like as they are being flexed. The muscles you are using to stop the flow are called PC, or pubococcygeal muscles. You can tell how strong or weak the muscles are by how fast contracting those cuts off the flow, and how long you can hold them before releasing. If the urine continues to drip while you are trying this, that means that your PC muscles are weak but not to worry, that's what the exercises are for. With good PC muscles, you can go well into your post menopausal years without having to wear adult undergarments--another benefit from doing the exercises regularly. If you can stop and start the urine flow fairly easily, your PC muscles are strong, and regular kegel exercises will only increase your physical health and sexual pleasure. Armed with this information, you are ready to move onto phase two.

The first four weeks of the exercises are geared toward short tightening exercises; Practice contracting the muscles about 20 times in on second and watch your breathing. Holding your breath won't help, as you will need to relax the rest of your body and concentrate on the vaginal muscles only. If you can do two sets of 80 reps a day without bearing down as you release, you're well on your way. This takes practice, so keep trying. As with any exercise, you will get better and gain more control as you practice.

After about four weeks of practicing this first exercise, you are ready to try some long squeezes. You should be beginning to notice your vaginal walls tightening by now, and so should your partner. Now instead of many short squeezes, try holding the contracting muscles for up to three seconds between reps; this is longer than it sounds! But again, your muscles are much stronger than when you first started, you should be able to do this with little discomfort.

After two months of regular use and exercise, you can begin the bearing down part of the kegels. As you release the tightened PC muscles, gently push out and down, without bearing down as if you were giving birth. Try different sequences to vary the exercises, such as 15 short squeezes followed by 10 longer squeezes, and then repeat or add the pushing out and down sequence. Any combination is good and will help with control.

At this point you may ask your partner to help. I'm sure he'd be happy to. Have him insert his index finger into your vagina and practice squeezing around it. Work your way to his pinkie finger and keep track of how tight you've become! He will be able to tell during sex as well, from the tightness of you to the amount of orgasms you are having, which should send you through the roof by now.

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