What are Kegel exercises?
These exercises were developed by Dr. Arnold Kegel almost 60 years ago to help strengthen the muscles around the pelvic floor. Initially, the purpose of these exercises was an orthodox one: helping women who had problems with urination. Later, it turned out that they are a true blessing for sexual life.
Why Kegel exercises?
Because they are too good, too effective, too easy not to stick to them… and because you will improve your orgasms (yes, there really is room for improvement) both in terms of intensity and frequency. Moreover, you will drive your friend crazy with this 2 in 1 treatment: massage + friction. While making love you will be able to put the vaginal muscles to work to give her unforgettable sensations.
What muscles will I exercise?
Women have two sets of sexual muscles and both can be developed. The first group consists of an external pair of muscles responsible for closing the vaginal opening and the sphincter-urethral muscles responsible for contracting the vagina right inside the opening. The second group of muscles, the levator ani group surrounds the deeper part of the vagina. When these muscles are contracted, the vagina is compressed along its entire length.
How do I know if I’m doing the exercises correctly?
There are many women who contract the abdominal muscles or the muscles in the thigh area, thinking that they are exercising… One way to figure out which muscles you need to work on is to stop in the middle of urination. The muscles you contract at that moment are, in fact, the muscles you have the duty to develop. An additional tip to realize if you are not wasting time is to insert a finger into the vagina and monitor the activity. If you feel how it is “squished” by the walls, then you are on the right track.
How do I do Kegel exercises?
You can start by doing 5 minutes of exercises twice a day. You only have to contract the vaginal muscles, hold for 1-2 seconds, relax, and then continue. Along the way, you can try to contract these muscles as strongly as possible or you can try different variations of the exercises. For example, you can try to contract from the bottom up or “push”. When you feel more confident, you can opt for the “lift” exercise. Imagine that your vagina is an elevator. You start to contract starting from the ground floor, from the opening, then you advance slowly and taking breaks between floors until you reach the 10th floor. You relax and return to the ground floor.
Where and when?
Right here and now as you read this article. The best part of these exercises is that you can do them anywhere and anytime. Whether you’re at the office and want to relax, or you’re having a boring conversation and don’t want to waste time, Kegel comes to your aid. No one will notice what you do…
How long does it take to see the results?
You will feel the first improvements after 3-6 weeks or even sooner if you are persistent.
How do I apply?
Simple, you only have to contract these muscles during sexual intercourse. The more muscle groups you move, the better you will both feel.
Technology
I’ll tell you right from the start that Kegel exercises – that’s the name of the man who invented them – are not easy. And not heavy. They are simply shameless. You can do them. The way you do them, anyone can do them. Simple, effective… persevering. Locate the pubococci muscles (PC). How? I tell you. You go to the toilet and voluntarily stop the flow of urine for a few seconds. Then you start to tighten them. Not before knowing that these exercises are of three types:
Type I: slow contractions. What happens to you when you watch TV and fall asleep? You startle, open your eyes and look for a while. Then you fall asleep again. And so on. As an execution: strongly contract the pubococcygeus muscles as if you want to stop the flow of urine. OK. Keep the contraction for 3-5 seconds and then relax. Repeat the exercise and notice that, as you repeat it, you feel more and more confident.
Type II – fast contractions. Like when you’re in a hurry and inflate your bicycle tire. You work fast, fast with the pump. Alternately contract and relax the pubococcygeus muscles as quickly as you can. And as long as you can. At the beginning. As the number of repetitions increases, you feel stronger.
Type III – thrusts. Like when you try to push a piece of furniture. For you, as if you were forcing yourself to urinate.
When you do the exercises, you put into action both the abdominal muscles and the entire muscles in the pelvic area. Do you realize what a huge force you are able to mobilize?
And now, the training:
– 50 slow contractions
– 50 fast contractions
– 50 push-ups.
You do this series at least five times a day. If you feel like it, if you are inspired, enlightened, you can do more series. You will feel even better. It’s your right to feel as good, and fulfilled as you want. After a week, add ten more repetitions to each of the three types of contractions. And you continue like this, weekly, until you reach series composed of a hundred repetitions. I dare not say how strong and full of strength you will feel. If you feel tired at the end of a series, don’t give up. You rest a little and resume the exercise. Your spirit is found in physical exercise. Do not stop.
A vagina that is too wide
In some women, a relaxation of the vaginal muscles is recorded after giving birth, others have a wider vagina due to their conformation. In both cases, the penis is not well tightened during intercourse, the sensations being less strong for both partners. As a remedy, a little gymnastics helps a lot! The Kegel exercises, developed in the 50s by Dr. Arnold Kegel, aim to strengthen the muscles that surround the pelvic floor (the muscles that contract during orgasm). Let’s locate the PC muscle (pubococcygeus) first. It’s the muscle you use when you hold back your urine or when you squeeze your vaginal walls together around your finger, you’re in very good shape. Otherwise, you will have to re-educate your PC muscle or strengthen it.
Contract and relax this muscle 25 times, initially 2 times a day. For the beginning 2 times a day. At first, take it slow; you can speed up the pace as you continue your training. When you manage to do this quickly 25 times in a row, you can move to a higher level: 50 times 2 times a day. Now you will try to hold each contraction for a count of 3, before relaxing the muscle (first 25 times a day then 50 times). This will only take a few weeks. You will notice an enormous change during intercourse: this exercise increases the orgasmic capacity and the tight contract between the penis and the vagina. Not only will it become more muscular and tighter, but you will be able to massage your partner’s penis by doing these exercises during intercourse.
Curiosity is one of the many qualities that mother nature has endowed us with, so when discussing such a hot topic as Kegel exercises, we women must know everything!
Final Words
With the help of Kegel exercises, performances worthy of the Book of Records can be recorded. In some Asian countries, women can boast a multi-functional vagina with which they can smoke a cigarette or even throw darts at a target several meters away (hitting it) and write… These examples are meant to it show you what unsuspected strength lies within you, waiting to be discovered again and again…