Instructions For Kegel Exercises

Better control means better sex

MEN STOP!

Looking For Men's kegel Exercise?

Women are you having a hard time staying motivated to do your kegel exercises?

Here is simply way to add some variety to your kegals to help keep you motivated!

First, start off with a monthly test as a benchmark of your pc muscle control with the fawcet test.

The Fawcet Test:

When your bladder is full bladder go to the bathroom and start to urinate, then quickly tighten your pc muscle and stop the flow of urine.

Release and start to urinate again and repeat.

If you have difficulties with this control exercise it is a message that you need to exercise your pc muscles with kegels

Make it a practice to repeat the above exercise every time you urinate - doing so will help you target the correct muscles.

But, note almost 80% of women contract the wrong muscles when doing kegels.

The Wave Exercise

Whenever you are seated and waiting like at a desk or stuck in traffic tighten all your PC muscles, anal, vaginal and urethral, back to front and front to back.

Tighten, slowly hold the tension for one to two seconds, then slowly release each area.

Repeat and you will immediately feel the wave of contractions.

The Elevator Test

As you slow contract your pelvic muscles imagine the different degrees of contraction representing a floor stop on an elevator.

Tighten each muscle one floor at a time - and hold for a 10 count and reverse. Relax all the way down one floor at a time.

This a great exercise for Women early in pregnancy or after surgery.

Your goal should be to have the ability to repeat up to 20 contractions, 3 times a day.

Like any exercise start slowly. The first muscle adaptations are neural, meaning that for the first week don't push yourself.

Just do enough that so you feel like your are doing a very light workout!

Happy Kegels!

(alt spelling for kegel: kegal, kegals, kegil, kegal device, kegal exercise, kegal exercise women, kegal exercise woman)