Kegel Exercises, A How-to-Guide
Kegel exercises can be done to strengthen and tone those vaginal muscles that have loosened and lost some of their elasticity. Here are step by step instructions on how to do kegel exercises to see the maximum results. A tighter vagina is a happier vagina!
Kegel exercises can be done anywhere. You can be standing, sitting, laying down. You can be at home, in your car, at the office or eating dinner at a restaurant. Once you get the hang of contracting
the right muscle, you will be doing them everywhere… and no one will even know!
Finding the right muscle:
In order to properly do kegel exercises, you have to locate the right muscle. The muscle you will be working out is the pelvic floor muscle. A woman’s pelvic floor muscles include several layers of muscle attached to the front, back and sides of the pelvic bones. Along with other tissues, these muscles work like a hammock to support the pelvic organs, including the uterus, bladder, small intestine and rectum.
This muscle can be used to stop the flow of urine. So next time, you go to urinate, try stopping the flow. That’s the muscle you will be exercising! But please don’t stop your urine for more than a moment because stopping urine for long periods of time can actually be damaging.
Another way to figure out the muscle is to insert your finger into your vagina and tighten your vagina around your finger. If you can tighten that muscle without having to use your abdominal, inner thigh or buttocks muscles, then you are targeting the right muscle!
Empty out – Before starting the kegel exercise, it is important to empty out your bladder. Doing this exercise with a full bladder can lead to urinary tract infections.
Get comfortable- Find a spot that you can have a clear mind and are able to focus on the exercise. Once you do these a few times, you will get used to the exercise and it will become easier and less concentration will be needed to make sure it’s being done correctly. You can stand, sit or lie down.
Contract the pelvic floor muscle. Hold the contraction for 10 seconds. Don’t hold your breath. Try to breather naturally.
Let go of the contaction and relax for 10 seconds.
Repeat the contraction and relaxtion until you have reached 10 reps.
Do this set of 10 reps 3 times a day.
If you do this kegel exercise, you should see results in 4 – 6 weeks, with significant results in 3 months.
Remember to do these exercises isn’t easy, try to connect the exercises to something you do every day, like checking the mail, at the breakfast table, on your lunch break, or while watching the evening news.
Practice these exercises while having intercourse: tighten and relax the muscle around your partner’s penis. See what it does for arousal!
Don’t give up. This isn’t going to yield immediate results. This is a long term exercise that has amazing benefits when done regularly and on a consistent basis.
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