Retrieved 12/31/13 from http://www.mayoclinic.com/health/medical/IM01396
KEGEL EXERCISES ARE GOOD FOR WOMEN OF ALL AGES.
Strengthening the pelvic floor by doing Kegel exercises helps women achieve stronger orgasms and makes it easier to orgasm. Strengthening the pelvic floor will also increase bladder control and tighten the vagina. The pelvic floor can weaken from many things including pregnancy, childbirth, aging, or being over weight.
Like any muscle your pelvic floor gets stronger with exercise and weakens without it. Muscle strengthening takes time so the more you do your Kegel exercises the more in shape your vagina will be.
You can do your Kegel exercises discretely anywhere and anytime. Standing in line at the store, in a waiting room, at a stoplight, all good times to get in a quick Kegel workout.
You can flex your Kegel muscles during sex for intense pressure and to create a pulsating sensation. Rhythmically flex your pelvic floor at the end of an orgasm to extend its duration and increase its intensity.
How to do Your Kegel Exercises
The following is from “Kegel exercises: A how-to guide for women” written by Mayo Clinic Staff. Published Sept 25, 2012. Retrieved from http://www.mayoclinic.com/health/ kegel-exercises/WO00119 on Dec 31, 2013.
It takes diligence to identify your pelvic floor muscles and learn how to contract and relax them. Here are some pointers:
Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream. If you succeed, you’ve got the right muscles.
Perfect your technique. Once you’ve identified your pelvic floor muscles, empty your bladder and lie on your back. Tighten your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
Repeat 3 times a day. Aim for at least three sets of 10 repetitions a day.
Don’t make a habit of using Kegel exercises to start and stop your urine stream. Doing Kegel exercises while emptying your bladder can actually weaken the muscles, as well as lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.
When to do your Kegels
Make Kegel exercises part of your daily routine. You can do Kegel exercises discreetly just about anytime, whether you’re sitting at your desk or relaxing on the couch. You might make a practice of fitting in a set every time you do a routine task, such as checking email.
(End Mayo Clinic Article. Retrieved from http://www.mayoclinic.com/health/ kegel-exercises/WO00119 on Dec 31, 2013)
Some women have trouble isolating their pelvic floor muscles and need products to help them learn which muscles to flex for Kegel exercises. Use Ben Wa Balls to help focus on the correct muscles, or to add a challenge for more experienced Kegel exercisers. “Shakers” have internal weights that “thunk” back and forth inside, making your body naturally flex the Kegel muscles. Best part these exercising aids can also be sexually stimulating!
Ben Wa Balls: Small weighted balls that are inserted into the vagina. The women holds the Ben Wa Balls inside the vagina by flexing the pelvic floor. Ben Wa Balls make sure you are contracting the correct muscles, when relaxed the Ben Wa Balls fall out of the vagina. Some women find the feeling of flexing their Kegel muscles while feeling the movement of the Ben Wa Balls to be very sexually arousing! Heavier or smaller Ben Wa Balls require more strength to hold in, lighter or larger Ben Wa Balls are ideal for beginners. Made from metal, ceramic, stone, or glass.
Shakers: Some time referred to as weighted Ben Wa Balls or hollow Ben Wa Balls. This style of Ben Wa Ball is hollow and has a weight inside that thunks back and forth when you move.
Your pelvic floor will naturally contract every time the weight shifts inside the hollow Ben Wa Ball. Shakers are larger in size then standard Ben Wa Balls and are made from silicone or plastic material, these characteristics make them easier to hold inside the vagina. Use before sex or during foreplay to get your libido going.