Kegel 101 + Routine + Best Posts
The Basic Exercise
1) Contract the PC muscle
2) Hold for a 10 count
3) Relax the PC muscle
Repeat (as many times as you see fit, try to do at least 10 sets)
Repeat several times each day, every day
Variation 1
1) Contract the PC muscle over 5 count from relaxed to as tight as possible
2) Relax the PC muscle for 1 count
Variation 2
1) Contract the PC muscle over 5 count from relaxed to as tight as possible
2) Relax the PC muscle for 1 count
3) Contract the PC muscle fast and tight for 1 count
4) Relax for 1 count
5) Contract the PC muscle fast and tight for 1 count
6) Relax for 1 count
7) Contract the PC muscle fast and tight for 1 count
8) Relax for a 10 count
Variation 3
1) Tighten the PC slightly for 5 count
2) Tighten the PC slightly more for 5 count
3) Tighten the PC completely for 5 count
4) Relax the PC slightly for 5 count
5) Relax the PC slightly more for 5 count
6) Relax the PC completely for 5 count
Variation 4
1) Contract the PC muscle as tight and long as possible
2) Relax the PC for 1 min
Repeat 3 times everyday. Start with 1 min and build it up to 5min.
Proper Exercising:
As with any form of exercise, you should make sure you are doing them properly and isolating the correct muscles to achieve the quickest and best results. While performing Kegel exercises, you should not be flexing your upper leg muscles, buttocks, or abdominal muscles. The only muscle you want to be contracting is your PC muscle. If you feel your anus tensing while exercising, do not worry, it may be difficult at first to tighten the PC muscle and anus separately. After some time, you should be able to contract the PC muscle by itself. If you get headaches while exercising, this may be a sign that you are tensing your chest muscles or perhaps holding your breath - make sure to breathe deeply and slowly. If you find the exercises tiring or if you get back pain or stomach pain after you exercise, then you are probably, a) trying too hard, and b) using stomach muscles. If you do feel any pains, make an appointment with your physician to look into the matter. Pains usually imply that the techniques aren’t being performed properly; a qualified doctor will be able to correct you, or at the very least find out if there is anything wrong.
Where to Exercise:
Kegel exercises can be done anywhere at anytime as long as you are stationary. Since you never break a sweat or get tired from doing them, you can even do them during a business meeting. Try to find a time and place that is convenient for you, as it will be easier to stay committed if they are a part of your daily schedule.
Benefits:
Just as working out your biceps will give you better definition and more strength, the PC muscle can help you strengthen and better define your erections and orgasms. After several weeks you should notice a higher erection angle, increased ejaculation distance and volume. Strong PC muscles can make for stronger sensations during arousal and orgasm. Squeezing well toned PC muscles during sex can bring many women to orgasm and increase men’s performance in the sack!
Best Posts on Kegel:
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