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Kegels. – The what, how and why guide.

Kegels or pelvic floor excises where introduced in the late 1940s by an American doctor Arnold Kegel (hence the name Kegels) to help women deal with post child birth syndrome or a “flaccid vagina” Today they have become popular not only for post and pre childbirth but also for incontinence problems and to enhance our sexual experiences.

Kegel excises are the rhythmic clenching and unclenching of the pubococcygeus mussels or PC mussels which make up the pelvic floor that supports your bladder, uterus, rectum and vagina. Pelvic floor muscles are just like any other muscles, exercise can make them stronger which requires time and repetition.

Kegels can help enhance our sexual experiences as they increase the flow of blood to your clitoris and vagina so you become aroused more quickly. This also leads to more intense orgasm as you become more receptive to pleasure and it enhances G-Spot sensitivity.

Using Kegels to “grip” your partner during intercourse can prolong sensations and increase the intensity of his orgasm. It can allow you greater control over the depth and speed of his thrusts and the friction you feel during intercourse.

Kegels are often recommend to women who have trouble orgasming, by toning the PC mussels you experience more contracting when you reach orgasm and the pulsations can last longer.

Kegels are the easiest exercise to preform as you can do them anywhere and at anytime, on the way home on the bus, at the movies or at your desk and the beauty of this is no one will know your doing them.

The easiest way to locate your PC muscles is while urinating. Next time you’re on the toilet try holding back then releasing your urine stream without moving your legs or squeezing you buttocks together. If you can make your urine stop and start while the rest of your body remains still you have found them. If you're doing it right, you'll feel an internal flexing and tightening beneath your bladder. But be careful using this method to often, it can lead to urinary tract or bladder infection. It’s OK to use this method to locate your PC muscles but not to use this method to strengthen them.

Another way of locating your PC muscles is to insert a finger into your vagina then clamp the vaginal walls around it, these are you PC mussels. If you have trouble locating these muscles you should talk to your GP.

Once you have located your PC muscles the exercises are easy simply breath normally, contract your PC muscles, hold for a count of five, relax your PC muscle and repeat ten times. It’s that easy.

To have the desired effect you’ll need to repeat these exercises from about eight to ten times a day. You can practise Kegels in any position but it is best to not be lying down. To help you to remember to do these exercises try connecting them with activity like brushing your teeth, doing the dishes, while at work or cooking the dinner.

You’ll need to do these exercises everyday to achieve the desired result. Within a few months you should see greater bladder control and enhanced sexual function.

Using kegels while masturbating or during intercourse lets you use your newly strengthened PC muscles while at the same time making them even stronger. You can practice kegels while masturbating by tightening your PC muscles around a vibrator. You can also wear Smartballs which will remind you to practice your kegels through out the day.

Another good thing to remember is that you can protect your PC muscles further by bracing yourself before you sneeze, lift or jump. Sudden pressure from actions such as those can damage the PC muscles. Squeeze your PC muscles before and hold until after you finish, sneezing, lifting or jumping. Train your self to tighten the muscles at this time and it will soon become second nature.

While practicing Kegels can result in greater sexual experience and better bladder control there are no guarantees. Even the most diligent practice might not result in increased orgasms or better sexual function as each body is unique. But by practising Kegels daily you will very likely experience increased sexual health and awareness. They won't actually make your vagina smaller, but they can make the opening tighter.

Kelly: Galafun

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