Kegels for Better Sexual Health

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.

A Practical Application
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.

Originally touted to older women as a remedy for incontinence, Kegels were soon recommended to pregnant women as a way to regain vaginal muscle tone after childbirth. It wasn't long before other women began to perform Kegels for sensual reasons: the same muscle that controls your bladder and internal genitals also affects your pleasure centers.

A Very Good Thing
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.

The best thing about Kegels is that you can do them anywhere, any time, and no one will know -- while sitting in a Boardroom, teaching a biology class or playing tennis, you can practice your Kegels, with no one the wiser. In fact, I'll bet those of you reading who know how to do Kegels are doing them right now, aren't you?

Easy as Pie
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:

1. Contract your PC muscles.
2. Hold for a count of five.
3. Relax your PC muscle.
4. Repeat 10 times.

Practice Makes Perfect
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.

The Fancy Stuff
Once you've mastered the basic Kegels movement, vary your practice with these "advanced" techniques:

• Slow Kegels: Tighten your PC muscles and hold for a slow count of three. Relax and repeat 10 times.
• Quick Kegels: Tighten and relax the PC muscles as rapidly as you can for about 10 seconds.
• Big Moves: Using your abdominal and PC muscles, tighten the entire pelvic floor, then push out or bear down. Repeat five times.
• Fluttering: Quickly tighten and release your PC muscle in a fluttering movement for ten seconds. Relax for ten seconds and repeat.

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.

Kegel Power Tools
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:

• Rolling Beads & Balls: Playing with insertable spheres has never been as fun as it is once you've been practicing Kegels. Slip in a couple of Ben Wa balls or a beaded string, and gently roll them around, using your newly strengthened PC muscle.
  
  
• Lifting Weights: Use a weighted vaginal egg or a weighted barbell to give your PC muscles a good, hard workout. At the end, you can relax with a nice, powerful orgasm.
  
  

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.

If you have a male sex partner, the next time you have intercourse, surprise him by gently squeezing his penis... from within! Rhythmic squeezing and relaxing will not only feel wonderful on his penis, but also increase sensation in and around your vagina.

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.