The Kegel exercises, to strengthen the pubococcygeus muscle surrounding the vagina, bring improved vaginal sensations and facilitate orgasm. This muscle can be released after childbirth or weakened after menopause due to hormonal changes. It is a muscle that is both smooth and striated. His answer is voluntary and involuntary. It is therefore possible to train by doing exercises.
It involves contracting him and releasing him about fifteen times, three times a day. For more results some specialists recommend 10 to 15 minutes of exercise three times a day. The results can take up to 8 weeks to appear.
To identify the pubococcygeal muscle, urinating, stop urinary flow. The muscles used for urination are the same as those stimulated by Kegel exercises.
When the tone of this muscle increases, the sensations of sexual pleasure increase. These exercises allow for better vaginal lubrication. As skill increases, it becomes better to control these muscles to increase sensations and excitement during penetrative sex. When orgasm makes its appearance, the muscle contracts itself. You also need to know about the Muscles that affect the vagina. To know more, try reading posters about yoni eggs and kegel balls that are scattered online.
Here are some exercises that can be done:
When you go to urinate: Sit comfortably, legs apart. When you start to urinate, stop suddenly, then continue to urinate afterwards. Repeat until there is no more liquid. The muscle that goes into action during these moments refers to the pubococcygeal muscle.
You can also try to push your muscle down, like when you go to the stool, but by focusing on your vagina. This push can be maintained for 3 seconds and then release. This can be practiced a dozen times. Imagine that you have a tampon and that you suck it inside your body.
Insert a finger into your vagina and contract the muscles that you realized existed in the previous steps. You should feel tightness around your finger.
As with all muscle training, two forms of exercise are complementary. In this case, it is a question of working to increase the number of times that one is able to repeat the contraction movement and to work to keep the contraction as long as possible.
How do you get muscle?
Kegel exercises: they consist in contracting and releasing the pelvic muscles for several minutes a day. The most is that they can be made neither seen nor known, whether on the bus or even at his desk look around you: someone may be doing his, there, right now.
We use his fingers: we slide one into his vagina 2 or 3 centimeters max then we contract his muscles around the finger for a few seconds then we start a dozen times.
Otherwise, for the “null” who cannot do it alone, we can use accessories:
Geisha balls: When the body moves, each ball intercepts the one that contains it, resulting in a vibration which, in turn, triggers a reflex contraction of the perineum. Be careful however to use a little lubricant to introduce them without pain.
A Kegel Smart: which is a small massage device that helps to do exercises: you must contract when it vibrates and release when it stops. The problem: the price (it costs 80 dollars). There are cheaper alternates though, buy loveballs here.
This exercise for the perineum is to be conducted a dozen times.
Adapt the exercise for a weakened perineum
The exercise that we present to you above is an exercise to carry out in standing position, because the gravity will allow a greater effort. It is important to emphasize that if your perineum is weakened especially after pregnancy, you can do it while lying down.
You will see that during these exercises for the perineum, your pelvic floor will get muscle, and allow you very quickly to achieve standing.
And the sensitivity aspect in all this
It is worth remembering that geisha balls are also devices designed to make the pelvic floor more sensitive. If this exercise, which is a free adaptation of the Kegel exercises offers good results on the tone and strength of the perineum, you can complete these benefits, simply by wearing geisha balls for a period of 10 to 30 minutes daily to stimulate the sensitivity of the perineamuscles.
Kegel exercises: basic technique
The basic principle of the Kegel exercises is to contract and release two stages of the perinea muscles: the bulbo-cavernous muscle and the levator muscle of the anus. To master the technique, it is necessary to acquire some good habits that are not necessarily natural: learn to contract the two floors of the perineum while exhaling, learn to contract the perineum without contracting the abdominals or buttocks, check that one does not block his breath.
To learn this practice and to restore a conscious connection between the brain and the perineum, simply practice without specific accessories. Warning! Many blogs and sites offer very simplified descriptions, see erroneous. At best, these practices give no convincing results. At worst, women with great weakness of the perineum will see their problem worsen.
Kegel exercises: how to practice?
The exercise technique is very important and, as you understand it, should not be underestimated. In the introductory course to the Sex Gym you will find a detailed explanation of Kegel exercises that help you become aware of your perineum. These exercises are approved by health professionals. The Kegel Initiation Exercises booklet is the starting point for practicing Sex Gym with the devices.
The real exercises of Kegel are always practiced with a device allowing an instant return on the muscular effort. To have real progress it is necessary to use specific accessories! For beginners, the laser device is ideal since it captures a lower contraction of the perineum. For a more advanced level of practice, the bodybuilding machine allows you to strengthen the perineum and develop intense sexual sensations. Beware of fake Kegel exercises!
Kegel exercises: popularization at the expense of rigor
Many women’s magazines and websites provide more or less detailed explanations of Kegel exercises. Despite the abundance of information, few sources are reliable for strengthening the perineum.
Warning; many descriptions are wrong
False exercise 1: Sometimes the following exercise is found: block the urine stream during urination, and repeat several times. This is not a Kegel exercise. Do not practice it since you run the risk of catching a urinary tract infection.
False exercise 2: To locate the muscles, it is necessary to block the jet of urine in full urination. Once the muscles are identified, move on to bodybuilding. Make identical contractions every day to gain strength. There are also variants by modifying the contraction frequencies or the intensity of the contractions, etc. This practice has nothing in common with the real exercises proposed by Dr. Kegel.
The “exercises” proposed only allow to locate the superficial muscles of the pelvic diaphragm. The elevator muscles of the anus which are deeper remain inactive. However, the solicitor of the anus, a group of deep bundles of the perineum, is essential to regain the tone of the pelvic floor.
You think that you are doing Kegel exercises but in reality you are not doing it. Not surprisingly, despite the time spent in practice, it does not bring the expected results.
False exercise 3: Do exercises to strengthen the abdominals. Abdominal rehabilitation is important, especially after childbirth. But these exercises are not part of the Kegel exercises that aim to remodel the pelvic floor. In addition, when the perineum is too weak, they are formally discouraged from “doing the abs”. The premature bodybuilding of the abdominals, before strengthening the pelvic floor, creates a risk of organ descent.
False exercise 4: Repeat the perinea contraction exercise as often as possible during the day, at least five times a day. Sit, lie down or stand up. The definition “as often as possible” is very vague: how many contractions in each series? 5-10: 100? How many series? Contract how: slightly, maximum? This lack of benchmarks does not guarantee an optimal training, and especially, a progression in the time.