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How To Have An Orgasm During Sex or Masturbation (PR, to here pages 1- 7)The next step in becoming orgasmic - Kegel exercisesThis page describes "Kegel exercises", an effective way of improving sexual health and sexual pleasure for men and women. These exercises aim to strengthen your pelvic floor muscles, also called pubococcygeus muscles (or PC muscles for short). These muscles are part of the pelvic floor area and support the organs above them. Like all other muscles, if we don't use our PC muscles they lose their strength. In other cases they may become too tense if we hold on to stress in our bodies. Women can easily test the condition of their PC muscles by inserting a finger into their vagina. The PC muscles are those which help you to squeeze your finger while it's in there. Your PC muscles should allow you to insert a finger easily (which means they're not too tense) and allow you to squeeze it (which suggests they're in good shape). When you embark on your own training program for your PC muscles, remember that as with any other muscles you will need to relax them as well as strengthen them. And give yourself some time: doing too much too quickly can get them tense rather than nicely toned.
The benefits of doing the Kegel exercises for women are an increased blood flow to the pelvic area, resulting in generally better sexual health and a fuller experience of sexuality. Also, Kegel exercises can tone the muscles to prevent or cure stress incontinence in older women or after a vaginal birth. They are often used as part of a treatment for sexual problems in women such as pain during intercourse. Additionally, the Kegel exercises will build up the strength of your PC muscles, which will increase the strength of your orgasms. Finally, good PC muscles are a must for female ejaculation, if you wish to experience this. Kegel exercises also benefit men. They are used to relieve stress incontinence in older men. However, exercising your PC muscles when healthy will go a long way to developing your sexuality. Fitness-training your PC muscles will increase blood flow to the pelvic floor area and increase sexual health and orgasmic pleasure in general. Good PC muscles are essential for powerful ejaculation and strong orgasms. And finally, knowing how to use your PC muscles can help you to regulate when you want to ejaculate. The Kegel exercises are therefore great for men, who experience problems like premature ejaculation or are interested in Tantric sex techniques. Before I describe how the fitness training is done, just a few words about the history of the Kegel exercises. They are named after Dr Arnold Kegel, an obstetrician and gynecologist, who was concerned about the great numbers of women who experienced urinary stress incontinency due to age or after childbirth. In 1947 he developed a device called the Kegel Perineometer to help women exercise their PC muscles. This was basically a device shaped like a dildo, which could be inserted into the vagina and which measured the pressure with which women could squeeze it with their PC muscles. Kegel managed to cure more then 90% of his patients through exercise of their PC muscles alone, at a time when most other clinicians still opted for surgery. Today, similar devices are still used to exercise PC muscles and one can purchase different models via the internet. However, you don't necessarily need one of them to exercise your PC muscles! It only takes patience and effort to do so.
Kegel exercises: How to do itStep 1: Identifying the right muscles This is really the only potential difficulty with the exercises. You should aim to squeeze only your PC muscles when exercising, not your anal muscles, abdomen, thighs or buttocks. The PC muscles are those muscles you would contract to stop yourself from urinating. Therefore an easy way to find them is to sit on the toilet (this applies to men too!), start urinating and then stop. The muscles you use to do this are your PC muscles. Once you have learned which muscles are your PC muscles you can contract them whilst doing other things, such as sitting in your car or waiting at the bus stop! Make sure you check that you do not contract any other muscles at the same time. If you experience any discomfort such as lower back pain, check your technique. Step 2: Exercising your PC muscles As with any other muscle group there are various ways of going about strengthening your PC muscles. You could, for example, go for repetitive squeezes, say a block of 5 squeezes, repeating each block of 5 three times, and doing the whole set twice a day. Or you could try squeezing and holding for 3 seconds and then repeating. Make sure you do not tense any other muscles or hold your breath while you are doing these exercises. It's also a good idea to vary the pattern you're using to squeeze your PC muscles, and to keep adding more repetitions. Once your PC muscles are the strength you want them to be, doing your exercises 3 times per week will keep them in shape. Step 3: Remember to relax your PC muscles After your exercises remember to relax your PC muscles. Experiment with how it feels to really let them go loose. You could also combine this with any other physical relaxation exercise such as autogenic training or a visualization. Step 4: Keep it up! One of the tricky points about training your PC muscles can be remembering to do the exercises. You may want to do your exercises in bed, once in the morning and once before you fall asleep. Or you could link doing your PC exercises with another activity, so that, for example, each time you eat breakfast (or think about sex!) you do some squeezes. It may take a while for you to notice the difference in your PC muscles, though generally speaking, people report results after 4- 6 weeks. This may seem a long time to keep investing in these exercises. However, if you think about how much energy and money you may invest in your sexual attractiveness in other ways (such as going to the gym, slimming products, cosmetics or your car), the Kegel exercises are a convenient, cheap and reliable way to improve your sexual health. So, get squeezing! Comment about the Kegel exercises by Abigail O’Donovan, founder of Kegelmaster Europe A common misconception about Kegel exercises is that they can be effective without resistance. Kegel exercises that do not involve exercising the muscles against resistance are not strictly speaking Kegel exercises. Dr Kegel ALWAYS stressed the necessity of isolating the pelvic floor muscles and working the muscles against RESISTANCE. With resistance exercise Dr Kegel achieved a 93% relief rate of urinary stress incontinence in a study involving 300 women in 1950. There followed a cessation of surgery for urinary stress incontinence in his hospital as a result. His success at alleviating urinary stress incontinence far surpasses the generally accepted success rates of surgical interventions today. Dr Kegel was a gynecologist who worked with thousands of women over a period which spanned over thirty-two years. Many women reported that their sex lives had also greatly improved as a result of resistance exercise. In 1952, he wrote, “Observations in [more than 3,000 women,] both parous and nulliparous..., ranging in age from 16 to 74 years, have led to the conclusion that sexual feeling within the vagina is closely related to muscle tone, and can be improved through muscle education and resistive exercise." Dr Arnold Kegel, ‘Sexual Functions of the Pubococcygeus Muscle’, Western Journal of Surgery, Obstetrics & Gynaecology, 60, pp. 521-524, 1952. Working your pelvic floor muscles against nothing is about as effective as trying to rehabilitate or build muscle in your arm simply by moving it up and down. One could do that forever and see little improvement. However, if one puts a small weight in one’s hand and exercises against the resistance of the weight, improvements in strength and muscle tone are inevitable. Imagine going to the gym. All the equipment has been removed and somebody tells you can go through the motions of your exercises and achieve the same result. Would you believe them? If women were aware that for the Kegel exercises to work they needed to exercise against resistance, we would not be seeing the great amount of surgery being carried out today. Dr Kegel set out to find a way to prevent unnecessary surgery and find a healthier alternative for women. Since their invention his exercises have been diluted. As a result, some women have had surgery for incontinence and various types of prolapse, which could have been prevented. In all the years my colleague and I have toured various health shows, exhibitions and conferences, and have talked to many women on the phone, we have met only one woman out of well over a thousand who had managed to resolve a problem by squeezing against nothing! Lack of knowledge about the need for resistance is one of the reasons why I regularly get calls from women who have been told they need surgery, even if they have worked at what they believed to be Kegel exercises for years. Women today are not being given the correct information about authentic Kegel exercises. Kegel exercises when properly performed are extremely powerful. They can empower women to more fully enjoy their sex lives and relationships while reducing the need for pelvic surgery to near zero. Abigail O’Donovan is the founder of Kegelmaster Europe. She discovered through researching the subject of pelvic floor exercises that the way the exercises are taught today is a watered down version. She is committed to raising awareness of the need for a correct application of the Kegel exercises.
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