Kegel exercises strengthen the pubococcygeal (PC) muscle that runs from the tail bone to the pubic bone in both men and women. Researchers at the Mayo Clinic have also found that strengthening these muscles can have multiple benefits for both sexes, including the control of incontinence and increased sexual satisfaction. Stronger PC muscles can also help women through pregnancy and childbirth. There are three variations on the Kegel exercise that can be performed anytime and anywhere, but in order to do them properly it is important to make sure you're exercising the proper muscle.
Finding The PC Muscle
The PC muscle can be found by attempting to stop the flow of urine while using the bathroom. If you can do this, you've found your PC muscle.
If you have a problem finding it with this method, 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.
Method One
This method involves tightening your PC muscle and holding it clinched for five seconds followed by a five-second relaxation period. This should be repeated for 5 to 10 minutes until it becomes easy. At this point, the UCSB researchers suggest that you increase the contraction time to 10 seconds.
Method Two
Count up 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 as you slowly count 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.
Method Three
Quickly clench and release your PC muscles repeatedly. UCSB researchers suggest you begin with 10-second sets, slowly working up to 30-second sets as you get more comfortable. They recommend a short rest between sets.
Mayo Clinic researchers say you can vary this method by counting rapidly to 10 or 20, with a contract/relax repetition each time you say a number.
Recommendations
Doctors at the Mayo Clinic suggest sets of 10 Kegel exercises be performed at least three times a day for maximum effectiveness. These exercises can be performed whenever convenient, such as while you are checking e-mail or during your daily commute.
