Regularly practicing Kegel exercises strengthens the pubococcygeal (PC) muscle that runs from the pubic bone to the tail bone, providing support for the internal genital organs. Strengthening these muscles can be beneficial for both men and women by helping control incontinence and increasing sexual satisfaction. Stronger PC muscles can help women cope with the strain of pregnancy and childbirth, and help men combat incontinence and premature ejaculation. There are several variations to the Kegel exercises, but it is important to identify the muscles to ensure they are performed correctly.
Finding the PC Muscles
The easiest way to identify the PC muscle is by attempting to stop the flow of urine in 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. Men can identify their PC muscle by inserting a lubricated finger into their anus and gripping it with the anal sphincter. In both cases it is the PC muscles that are contracting.
Method 1
Contract the PC muscles and hold the contraction for five seconds. Follow the contraction period with a five-second release. UCSB researchers recommend that as this becomes more comfortable, the contraction period for each repetition be increased to 10 seconds. Doctors at the Mayo Clinic recommend this exercise be performed in sets of 10, three times a day, to achieve the maximum benefit.
Method 2
Count from 1 to 5 while tightening the PC muscles incrementally with each count. This is followed by slowly 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.
Method 3
Quickly clench and release the PC muscles repeatedly. UCSB researchers starting 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.
