Kegel Exercises

SEX ADVICE: Kegel Exercises 

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We hear the word. We see products to exercise it. However, how many of us know what a kegel is? Moreover, how many of us don't know we have a weak one and should be clenching it? Are you resigned to thinking that tinkling in your undies is just what happens when you have babies or when you get older? Maybe not.

Kegel exercises (pronounced "kaygel") are simple exercises you can do anywhere. Are you stuck in traffic? Is T.V. too dull? Just start Kegel-ing! You will not regret it, especially if you are pregnant, just had a baby, if you have had lower abdominal surgery, if you want to spice up your sex life, or if you are a male and experiencing Erectile Dysfunction or you want to last longer - Kegels will help.

Our pubococcygeal muscles (P.C.) act like a sling, suspended from our pubic bone in front to coccyx or tailbone in back. These muscles support all your pelvic organs, bladder, uterus, and bowel. Sphincters are rings of muscle that circle your anus, bladder, and the vagina.

As a result of pregnancy, surgery, menopause, bladder infections, or aging, muscle tone decreases. Also, you know that old expression - if you don't use it, you lose it!

So, you may laugh, cough, do aerobic exercises, and spurt small amounts of urine - very embarrassing. Or you may be stuck in traffic, get home, put your key in the lock, and suddenly, you have pee - like, now! You crotch-clutch and dribble in your rush to the bathroom. You've got a problem.

Before you go to the doctor for treatment for incontinence or resort to adult diapers, you can take charge with Kegels. There is an easy way to tell which muscles you should exercise - try to stop urine flow when urinating. You will know you are contracting the correct muscles if you can stop the flow when tightening your P.C. muscles. (Although this is a good check for proper Kegel technique, it is not recommended that you regularly perform these contractions while urinating.)

Here are some helpful exercises:

Sit on a hard chair; lean forward and tighten all your sphincter muscles, anal, vaginal, and urethral, in succession, front to back; hold the squeeze for one or two seconds; release, then contract from back to front.

If you are in a line-up at the store, you can squeeze all your P.C. muscles and lift up. You will notice that when you do this, you tuck in your tailbone and tighten your abdominal muscles simultaneously. That's a good thing. Now, gradually release the muscles slowly, one by one.

Here's one they call The Flutter. You contract all the P.C. muscles quickly and then release them repeatedly.

Another one: Squeeze your P.C. muscles briefly for a count of five; hold; then squeeze harder and hold for another five seconds; then squeeze as hard as possible and hold again for a count of five. Then, slowly reverse the process, releasing a little, holding for five, repeat until your muscles completely relax.

As with any exercise program, start slowly. When your muscles begin to strengthen, increase the number of Kegels you do each day and the time you hold each contraction.

By making these exercises part of your daily routine, you will improve urinary control (both women and men) and vaginal tone. In males, the additional blood flow to the genitals due to exercising also helps with erections.

increase the number of Kegels you do each day and the length of time you hold each contraction.

By making these exercises part of your daily routine, you will improve urinary control (both women and men), as well as vaginal tone. In males, the additional blood flow to the genitals due to exercising also helps with erections.

1-2-3 clench. 2-2-3 clench.

Interested in getting started? Take a look at our selection of kegel devices:
Recommended kegel products

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