subject: How To Do Kegel Exercises - Importance And Benefits [print this page] Your PC (pubococcygeus) muscles are the target here; these are the muscles that are also called pelvic floor muscles. Their main purpose in both sexes is to hold your bladder and urethra in collaboration with sphincter muscles to make sure urine is held tight and that there is no leakage. First you identify by stopping urination or by inserting your finger into your vagina or your anus and trying to squeeze. This contraction is the PC muscle. You can contract them anywhere at anytime - during sex, while sitting, walking etc.
Exercises are important so as to avoid accidental leaks of urine or loss of other sensations around the pelvic area. In women its important to build the exercise as these muscles assist the bladder; bowel and the uterus stay in place. Pregnancy, aging and obesity tend to exert too much pressure and weaken these muscles.
After identifying, get moving and start a slow squeeze from your baseline. Squeeze as hard as you can and hold for 4-5 seconds then release. Be attentive and feel the sensation when you break. Hold your breath after each squeeze. You may not feel much being your first time but as you progress you will see the change.
Push the exercise higher again, lift the routine with several repetitions; 5 to 6 squeezes; train your mind and body - squeeze then hold and release - several times. You can push up the duration each time; make it a routine and make your own judgment on progress. The first day you can develop a guide of 3 to four repeated routines then climb slowly.
The following 3 to 4 days, increase your duration from 5 to 10 seconds while you do the exercise 10 to 12 times per day with breaks in between. In a 24 hour clock, it will be upon you to partition the breaks and identify how you will shoulder the exercises. Squeeze and how you discipline yourself in doing it is important; and not stepping into the muscles of the buttocks and other areas by mistake.
The choice of when to do it is open; develop a casual approach, do it anywhere, in Bus Park, when digging, in your office chair, as you wait for a snack to be served etc. From 3 to 4 to 10 times per session would be quite perfect; maneuver other intensities provided it is not hurting in any way and strenuous. Introduce faster and rapid squeezes and see what happens.
In other situations, devices may be introduced like toys to help strengthen further the squeeze. You are also allowed to try it while masturbating or when having sex. Get a feel of the difference now to your orgasm and premature ejaculation. Prick your female partner with jerks inside her and elevate her sexual fantasies. All in all follow tips that are recommended and keep to the routine for perfect results. The most important thing is to be sure you are exercising the right muscles and that there is no discomfort in the process at all. Both men and women must practice this exercise to avoid any discomfort developing later in life.
