Ladies, did you know you could perform an internal vaginal exercise that will strengthen the walls of your vagina, making childbirth easier, incontinence more unlikely and orgasms much stronger? If you've had a baby, your doctor probably told you all about these exercises, called Kegels. The rest of you, listen up.
Developed in 1946 by Dr. Arnold Kegel (pronounced, "kay-gill"), a Los Angeles obstetrician and gynecologist, Kegels are the rhythmic clenching and unclenching of the pubococcygeal (PC) muscles. Also known as the "pelvic floor," this internal sling of muscles, stretching from your pubic bone to your tailbone, also encircles the urinary opening, the anus, the perineum and the vaginal opening, controlling much of the activity in your lower half.
Having stronger vaginal walls means better control over your orgasms and a tighter "grip" during intercourse. Some Kegel fans have claimed they experienced stronger, longer orgasms, increased G-Spot sensitivity, the ability to have multiple orgasms and increased sexual awareness. Increased blood flow to the genitals, an effect of practicing Kegels, increases your sensitivity to stimulation, which, in turn, can cause an increase in sexual arousal, more sensation during intercourse and deeper sexual satisfaction.
Begin by locating your PC muscle. The next time you urinate, see if you can stop and start the flow of urine without moving your legs or squeezing the nerves in your buttocks. Feel a flexing and tightening beneath your bladder? The apparatus that allows you to perform this move is your PC muscle. If you don't know what I'm talking about, don't worry. Try again the next time you pee. You'll eventually find it.Once you've found your PC muscles, you're ready to start practicing Kegels. Follow these steps:Contract your PC muscles.Hold for a count of five.Relax your PC muscle.Repeat 10 times.That's all there is to it.
For Kegels to have a real and lasting effect, you'll need to practice them regularly, between eight and ten times per day. That may sound like a lot, but remember that you can perform Kegels just about anywhere, anytime and in almost any position. Your muscles may feel a little tired at first, but if you keep it up, your muscles will get stronger, allowing you to "up the reps" or try some advanced variations.
Once you've mastered the basic Kegels movement, vary your practice with these "advanced" techniques:
To notice a difference, you'll need to perform these exercises every day. Within a few months, you should notice a change in your ability to move and flex your PC muscles.
Tone your vaginal muscles even faster with the use of tools that take the guess-work out of the equation. These tools will help you locate your PC muscles and encourage an even more effective workout:
You might also try practicing Kegels when you masturbate with other kinds of sex toys, including external stimulators. The more you explore, the better acquainted you'll become with your body and its capabilities.
As you practice Kegels, keep in mind that results will vary. Even if you practice every day for a year, there's no guarantee that you'll have earth-shaking multiple orgasms. You will, however, improve your general and sexual health and experience increased sexual awareness.