What are kegal exercises?
Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder and bowel. You can do kegel exercises discreetly just about anytime, whether you’re driving in your car, sitting at your desk or relaxing on the couch. You can even do kegel exercises when you’re pregnant.
Why kegals are important.
Many factors can weaken your pelvic floor muscles, from pregnancy and childbirth to aging and being overweight. The pelvic floor muscles form a broad sling between your legs from the pubic bone in front to the base of your spine at the back. Well ladies – guess what little haven of sensation happens to be located right at the front of the base of our pubic bone? That’s right Kittens! Officially known as the clitoral glans, the clitoris has only one known purpose … to give women sexual pleasure! The clitoris is made up entirely of soft erectile tissue called corpus spongiosum. This is exactly the same type of tissue that comprises the glans of the penis. But the really interesting news girls is that the glans of the clitoris has just as many nerve endings as does the glans of the penis, but concentrated in a much smaller area!
Kegel exercises — along with counseling and sex therapy — may also be helpful for women who have persistent problems reaching orgasm.
How to do Kegals
It takes diligence to identify your pelvic floor muscles and learn how to contract and relax them. Here are some pointers from The Mayo Clinic:
Find the right muscles. Insert a finger inside your vagina and try to squeeze the surrounding muscles. You should feel your vagina tighten and your pelvic floor move upward. Then relax your muscles and feel your pelvic floor return to the starting position. You can also try to stop the flow of urine when you urinate. If you succeed, you’ve got the basic move. Don’t make a habit of starting and stopping your urine stream, though. Doing Kegel exercises with a full bladder or while emptying your bladder can actually weaken the muscles, as well as lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.
Perfect your technique. Once you’ve identified your pelvic floor muscles, empty your bladder and sit or lie down. Contract your pelvic floor muscles, hold the contraction for five seconds, then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
Repeat three times a day. Aim for at least three sets of 10 repetitions a day. You might make a practice of fitting in a set every time you do a routine task, such as checking email, commuting to work, preparing meals or watching TV.
There are many toys and tools our there to not only help you with kegal exercises, they actually make them a hell of a lot of fun to do. Here are a few of my favorites:
Ben-Wa Balls and Egg Exercisers
Also know as Burmese bells, Benoît balls, Orgasm balls, Venus balls or Geisha balls.
These are the most widely used way to do Kegals. They are used by inserting them into the vagina and using your pelvic muscles to hold them in-even move them around in the advanced stages. Some come with chimes (which makes for musical walking), vibrators (some even pressure sensitive, like the Vr1 by JOPEN). Some have strings attached for easy retrieval while others are free and help really train you to keep them in place.
Weight Resistance Exercisers and Electro-Stimulators
I know all that sounds kind of scary, but these types of exercisers are quickly becoming very popular. The weighted exercisers work just like a weight you would us for your arms. The wand is inserted and it’s up to you to hold it in. Using it often strengthens the pelvic muscles.
The electro-stimulators is a VERY new concept in kegal exercisers. The newest and most wanted one right now is the Intensity by JOPEN. These exercisers have been quoted by users to bring about multiple and much stronger orgasms. The small electrodes cause the pelvic walls to contract on their own (kind of like the electrodes in the ab belts on TV).