In the late 1940s, Arnold Kegel, M.D., invented Kegel exercises to contract and relax the muscles that form part of the pelvic floor. The exercises strengthen the urethra, bladder, uterus and rectum. They are primarily prescribed to people who are suffering from urinary inconsistency. Kegel exercises also increase the intensity of orgasms for women and stronger erectile function for men.
Kegel Exercises for Men
If you are a man, the first step is to find your PC (pubococcygeus) muscle. Go to the bathroom, and begin to urinate. Just as the flow starts, stop it completely. If you do not stop the flow of urine and cannot feel your PC muscles tighten, lubricate your finger and insert it into your anus. Grip the finger with your anus to locate the PC muscles. Now that you have found the muscles, squeeze and hold for three seconds. Release. Perform this technique 10 times regularly for four to six weeks to see improvement. When performing the exercise correctly, you should see the testicles lift on the squeeze-and-hold part of the exercise.
Kegel Exercises for Women
If you are women, find your PC muscles. Insert a finger into your vagina and squeeze it. If you feel pressure around your finger, then you have found the right muscles. Find a comfortable position. Employ the same squeeze, hold and release technique that the men use. Be sure to use only the muscles around the vagina. Do not squeeze your thigh, back or abdominal muscles. Perform this exercise for five minutes, twice a day. You should start to see tangible results in six to 12 weeks.
Kegel Equipment
Kegel exercises are typically done without equipment, but certain devices can aid in the exercise. The three main types of Kegel exercisers are barbells, rubber bulbs and springs. They typically resemble vaginal sex toys and can be found in most adult pornography stores.
