Kegel Exercises

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PC muscle and its importance

The pubococcygeus muscle or PC muscle is a hammock-like muscle, found in both men and women, that stretches from the pubic bone to the tail bone. It forms the floor of the pelvic cavity and supports the pelvic organs.

The PC muscle is important due to the following reasons:

  • It controls the urine flow
  • It contracts during orgasm
  • In women it aids in childbirth 

Kegel exercises

Dr. Arnold Kegel was a Californian gynecologist who developed Kegel exercises in 1948 to control incontinence in women following childbirth.
The main purpose of Kegel exercises is to strengthen the PC muscle in the pelvic floor.

Dr. Arnold Kegel

Benefits of Kegel exercises

  1. Better sex life: Kegel exercises or Kegels are very effective for men who struggle with premature ejaculation.
    Men can use Kegels to delay ejaculation by contracting PC muscle just before orgasm.
    Men can remain erect for a longer time so that women can achieve their orgasms.
  2. It's possible for men to experience multiple orgasms if they practise Kegel exercises diligently.
  3. For many people urinary and bowel incontinence is a big problem, especially for those who are old or with poor muscle tone. Kegel exercises have been linked to improved bladder and bowel control.
  4. Kegel exercises are also used in the treatment of male prostate difficulties such as prostatitis.
  5. Women who have experienced pregnancy or cesarean sections have found strengthening their PC muscle to be extremely helpful to improve vaginal and pelvic muscle tone.
  6. Kegel exercises are very much useful in erectile dysfunction issues.
  7. These exercises will help men to have more control over the urine flow after prostate cancer treatment.

How to do Kegel exercises?

  • First find your PC muscle:
    Before you can start exercising you need to actually find the muscle in question. The easiest way to do this is by stopping your urine flow, next time you go to the toilet. The muscle you use to do this is your pubococcygeus muscle or PC muscle.
  • After that, you can do Kegels anytime and any place by squeezing the PC muscle as you did to stop the urine. Squeeze for 2 seconds and then relax for 2 seconds.
  • Your goal should be to do 20 Kegels (20 squeezes),  three to four times each day.

Devices for Kegel exercises

Nowadays Kegel devices are available in the market to achieve better results. These are recommended by physical therapists and physicians.
And these devices strengthen the PC muscle and are appropriate for incontinence and sexual health.

Some of them may not be available in all the countries. 

Get Kegel Exercise Weights for Women here.

Get Kegel Exerciser for Men here.


Kegel exercises and multiple orgasms

In general women are capable of experiencing multiple orgasms in a single session of love making. But men require a definite refractory period between two ejaculatory orgasms. In the refractory period they lose erection.

But researches proved that multiple orgasms are not the domain of women alone! Even men can experience them through diligent practice. How? Researchers say...

  • First practise Kegel exercises for few weeks
  • Before sex, relax first
  • During sex you need to identify the point that makes you explode/ejaculate. Use a scale of 1-10. One on the scale means you're limp and not interested in sex. 10 of course is where you ejaculate.
    You want to aim for a 7 or 8 on the scale. That's going to be where you feel the most pleasure working its way up to climax.
    The key here is to hold your pleasure zone at that stage and not go over the top to ejaculation.
  • Once you reach the mark of 7 or 8, you need to stop.
  • Do Kegels (squeeze PC muscle and hold it for 5-10 seconds or even more) to control your ejaculation.
  • Experience non-ejaculatory multiple orgasms, whole-body orgasms. Reaching this point will take considerable time and effort. 

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