Kegel exercises strengthen the pybococcygeal (PC) muscles that run from the pubic bone to the tail bone and provide support for the genital organs. Researchers at the Mayo Clinic say that strengthening these muscles can be beneficial for both men and women by helping control incontinence and increasing sexual satisfaction. Stronger PC muscles can also help women cope with the strain of pregnancy and childbirth and can help men combat premature ejaculation, researchers at the University of California at Santa Barbara (UCSB) say. There are three variations of the Kegel exercise that can be performed anytime and anywhere, but in order to perform the exercises properly it is important to ensure the proper muscles have been identified.
Identifying the PC Muscle
The PC muscle can be isolated and identified by attempting to stop the flow of urine while using the bathroom. The muscle that clenches to stop the flow is the PC muscle. If this doesn't work, researchers at the University of California at Santa Barbara (UCSB) suggest that women insert a finger into their vagina and try to grip the finger with their vaginal sphincter muscles. Likewise men can insert a lubricated finger into their anus and try to grip it with their anal sphincter. In both cases it is the PC muscles that are contracting.
Exercise One
This exercise is performed by tightening the PC muscles and holding the contraction for five seconds followed by a five-second release. UCSB researchers recommend that as this becomes more comfortable the contraction period should be increased to 10 seconds. Doctors at the Mayo Clinic recommend this exercise be performed in sets of 10 three times a day.
Exercise Two
This method involves counting from one to five while tightening the PC muscles a little more with each count until you reach five. This is followed by incrementally relaxing the muscles while slowly counting backwards to one. UCSB researchers recommend 10 sets of these exercises. A variation of this method suggested by doctors at the Mayo Clinic involves visualizing an elevator going up four floors while tightening the muscles a little more at each floor and relaxing them slowly as the elevator descends.
Exercise Three
Quickly clench and release the PC muscles repeatedly. UCSB researchers suggest beginners start with 10-second sets, slowly working up to 30-second sets as the exercises become more comfortable. They recommend a short rest between sets. The Mayo Clinic researchers suggest a variation of this exercise by counting rapidly to 10 or 20, with a contract/relax repetition with each count.
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