Women Kegel Exercises
For Optimal Health & Sexual Response!
Are You Doing Kegels the Right Way?
Everyone is talking about "Kegels" or 'Kegals"
and the benefits on sexual health. It is such a buzz phrase today that it is hard to seperate fact from
So let's start with the basic sexual health benefits from doing kegels.
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The women's health benefits of a strong pelvic floor
muscle should have every women wanting to doing kegel exercises
It really is incredible how many benefits you can get from such a little exercise!
But to do so you need to be doing kegels the right way!!
So let's review the true facts on women's health and doing kegel excercises.
8 Life Changing Kegel Benefits ...
Here the top medically - validated - benefits:
- Make it easier for you to reach orgasm.
- Increase the intensity of your orgasms as the muscles
you're exercising are the same used during orgasm.
- Make your vagina more sensitive (you'll feel more). When
squeezing you'll feel your partner much better inside. It will
simply heighten your sexual satisfaction.
- Size will really not matter as you will get tighter
- perfect toner for after child birth
- Your confidence will soar. Never again be nervous the
first time you make love with a new partner, wondering what he
will think of you as a sexual partner.
- You can be proud of your vaginal control (just like one
can be proud of one's body).
- Prevent prolapse and incontinence.
- Make childbirth easier and your muscles will regain more
quickly after the birth.
Sounds good doesn't it?
Alll those benefits from one little exercise!
Did You Know...?
Strengthening pelvic floor muscles increases sexual and
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the Mistakes That 95% of Women Make... click
Yet most women only give kegal exercises only a passing thought
And for those who do them, it is frequently reported that 1/3 of
women who begin to do them do them incorrectly.
So what is a Kegel Exercise?
A kegel exercise, named after Dr Arnold Kegel, is one designed
to exercise the pubococcygeal muscles, sometimes called the "Kegel
muscles" in reference to the exercise.
The aim is to restore pc muscle:
and by doing so preventing or reducing pelvic floor muscle
problems (i.e. prolapse and incontinence).
How Do Pelvic Floor Muscles Weaken?
Life's events, especially:
- Being overweight
- Inactivity and weak core strength
can weaken pelvic muscles.
Luckily, when these muscles get weak, you can help make them strong
again with a kegel exercise.
Locating Your PC Muscles - Problems With
the Urine Flow Test
In magazines and web sites, a kegel exercise is most frequently
identified as something to do with "stopping and starting the
flow of urine".
As a simple means to find your PC muscle this kegal exercise test
is educational, but only for those who already have strong
It was never intended to be the "instructional tool"
that it has become in women's magazines.
What happens from many women who can stop the flow of urine?
Indeed, Elizabeth Noble even warns against this practice, which
often leads only to "anxiety, stress and loss of control"
Failing to interrupt the stream, many women conclude that their
own muscles are already beyond self-help, and readily submit to
the surgeon's confident invitation.
If this condition describes you - don't give in to surgery! Dr.
Kegel's original method are documented proof:
"By 1950 Kegel was able to boast a 93% cure rate for 300
unselected patients with stress incontinence in Los Angles, and
claimed that other physicians using his device were 91% successful.
Beginning in 1948, "on the strength of these favorable results
urinary stress incontinence in women is no longer routinely treated
by surgical intervention at...LA County General Hospital."
All you need is guidance from a health practitioner who practices
Dr. Kegels methods - they will assist you locating your PC muscle
Muscle Strength - The Biggest Kegel Exercise Myth
One of the biggest misconceptions about kegel exercise for increased
sexual pleasure is that the goal is to tense the PC muscle.
A stronger PC muscle is essential for women who have a PC muscle
so weak that they can not stop urine flow.
When you strengthen a weakened muscle you put in back in balance.
But what if you have a PC muscle that is already strong?
Is there a danger that you can over strengthen the muscle?
And the answer is YES!
Dr. Howard Glazer suggests that:
"If you simply strengthen the muscles
without learning how to relax them, you may make your vulvodynia
worse by making the chronic pelvic tension BETTER at cutting off
blood flow to the vulvar tissue."
What this means is, that if you strengthen with a kegel exercise
you need to learn how to relax the PC muscle- after all it is a
matter of balance - contract and relax!
So remember to relax when doing a kegel exercise!
To release a contraction push slightly as if you were trying to
expel urine or a tampon.
Be mindful of how it feels to relax the PC muscles during a kegel
Remember, even Dr. Kegel stated outright that "strength"
is not the important focus - rather he stressed the importance of
"conditioning of the sexual reflex".
In other words, control and relax while doing your kegal exercise!
Strong PC Muscles are Necessary But Not Enough!
Sorry to disappoint some of you!
There are no miracle cures to guarantee orgasms 100% - including
Dr. Kegel believed that having good muscles was a "necessary"
condition for orgasm --- but is not alone a "sufficient"
condition for orgasm in those who are having trouble having an orgasm.
In other words, you need to do kegel exercise.
But there may be other physiological (physical) or psychological
issues that need to be addressed. So I repeat, this warning does
not reduce the need for kegel exercise!
There is a strong body of science that supports the connection
between PC muscle health and pleasurable sex.
The better the muscle the better the sex! So keep doing your kegel
Instructions For Kegel Exercises
Most popular media report a guideline for kegel exercise of 5 minutes
per session 3 times a day.
However, a review of Dr. Kegel research indicates that he prescribed
a therapeutic regimen of a full hour a day of practice with his
Perineometer device in the vagina .
This is recommendation is for treating women with urinary incontinence.
Interestingly, No where does he mention the duration of a single
contraction, but he states that "twenty minutes, three times
a day, or for a total of 300 contractions daily".
Sixty minutes times 60 seconds equals 3600 seconds, divided by
300 repetitions allows for 12 second cycles.
In his drawings of "pressure over time" he sketches symmetrical
sine waves, and he remarks that in the final, healthy stage contractions
become "prolonged" ,
....so we can conclude by simple arithmetic that he envisioned
6-second contractions and 6-second relaxation.