Kegel Exercises

Kegel exercises are designed to strengthen the PC muscles in general, but specifically those of the pelvic floor. While most people think of Kegel exercises in relation to improving their sex life and being something solely aimed at women, that is not the case. Kegel exercises can benefit both men and women and are key in improving the health of those dealing with urinary or bowel incontinence which was their intial aim.

Sexually speaking, Kegel exercises strengthen the pubococcygeal muscle and muscles of the pelvic diaphragm. These exercises can help men achieve stronger erections and gain greater control over ejaculation. In women, they can improvethe tightness of the vagina which often leads to enhanced sexual performance and gratification. Regardless of what reason you do Kegel exercises, they can improve your overall health in a variety of ways.

Kegel Exercise Techniques

1) There are several different styles of Kegel excercises

    A) Basic Kegel: Contract and release the PC muscles about 200 times each day

    B) Elevator Kegel exercises: Slowly tighten and hold the PC muscles for 5 seconds and then slowly release

    C) Method B, but bulge the muscles at the end of each exercise

    D) Sit on the toilet and begin urinating. Stop the flow of the stream for 3 seconds after you begin, then re-start. Repeat until you are fully relieved (Should not be performed on a full bladder)

    E) Insert a finger into the vagina (or anus for men) and tighten against it as if trying to hold back the flow of urine

Kegel Tips:

* Exercising a few times each day is more effective than one daily session

* Don't wait until after you've given birth to begin Kegel exerises, it is best to begin while pregnant

* Start simple with 3 second contractions and then work your way up