Kegel Exercises

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What are they?
Kegel exercises are the popular name for pelvic muscle exercises which have many benefits, both for men and women. They were named after their inventor Dr. Arnold Kegel, a gynaecologist who also invented a device for measuring air pressure inside the vagina, the Kegel Perineometer.

You can identify your pelvic muscles by stopping urination midway; the muscles you use are your pelvic muscles. It is beneficial to have sufficiently toned pelvic muscles in order to prevent incontinence (involuntary loss of urine), pelvic organ prolapse (in women: when organs in the lower abdomen move out of their natural place) and make sex more enjoyable.

Why do Kegel Exercises?
Our pelvic muscles may be insufficiently toned or even damaged, in women damage is most often caused by childbirth. Benefits for men and women are alike; even if you are not experiencing any problems associated with weak pelvic muscles, you could be missing out on the sexual benefits! For women, strong pelvic muscles help control orgasms, and can make them more intense. Try this: doing some of the exercises outlined below can make you feel aroused without raising a finger! Also, contracting your pelvic muscles during intercourse will stimulate your partner as well as yourself.

Men who are prone to premature ejaculation can strengthen their erection and make it last longer, allowing you to enjoy longer sessions of lovemaking! Some men can even train their pelvic muscles enough to allow them to move their penis any way they want during sex, therefore being able to stimulate their partner in new ways.

Exercise Routines
Men and women may try the following:
Identify your pelvic muscles: During urination, simply try to stop midway and you will learn how to contract your pelvic muscles.

For an effective Kegel workout, you should focus on regularly doing various types of contractions. The exercises described below are just a guideline, you can vary and adjust them to suit your taste.

Slow contractions: slowly contract and hold for 5 seconds, then relax. Start off easy but your aim should be to work your way up to 25 contractions, twice a day.

Quick contractions: quickly contract and release 15 times, then pause for around 30 seconds and repeat the routine. Work your way up to 100 contractions, twice a day.

Varied intensity: Slowly contract to 1/3 of the way, pause, 2/3 of the way, pause, and all the way. Repeat 10 times, twice a day.

Aids for Kegel Exercises
Although the beauty of Kegel Exercises is that they can be done anywhere and at any time, and nobody else will notice; you may want a little help. Orgasm/ Ben Wa balls may be used to help with your exercises. Traditionally from the Far East, Ben Wa balls are originally made of various metals; an outer casing with a smaller metal weight inside which moves around and stimulates the vagina or anus. Depending on type, they may or may not have a draw string which allows them to be removed similarly to a tampon. Nowadays orgasm balls come in many shapes and sizes; materials range from traditional metals to plastics which may either be hard on the outside or soft and flexible. Smaller, but heavier metal Ben Wa balls should be inserted in the vagina, And pelvic muscles contracted in order to keep them inside. In case you wish to use bigger orgasm balls (AKA duotone balls), they will stay in place without any problems, even if you relax your muscles. So then you can experiment a little bit; do the Kegel workout I described earlier or invent your own, and feel how the weights inside the balls tease the inside of your vagina.

Orgasm balls may be removed whenever you want, or kept inserted for hours. Follow similar time limits as set out for tampon use to ensure your orgasm balls remain safe and hygienic to use; i.e. remove them after maximum 6 hours, and clean them thoroughly after removal.

Other toys that can be used with Kegel Exercises include any type of dildo/vibrator that you can insert. What you do is; insert your toy and squeeze it with your pelvic muscles. The name “Kegel Exercise” is very misleading actually, and has a negative ring to it. It sounds very clinical and like hard work. But actually it can be just another form of sexual stimulation or masturbation. Try pumping your muscles while pleasuring yourself with or without a sex toy, or even during sex with your partner; you will realize how erotic and wonderful it feels and all the health benefits are a free bonus!