Kegel exercises serve
to tone and strengthen the pubococcygeus or "PC"
muscles which form the floor of the pelvis. The health
of these muscles plays a vitally important role in
sexual arousal and climax, as well as in other aspects
of bodily functions. Now that you have located your
PC muscles, you can begin kegel exercises while your
bladder is completely empty.
First, try squeezing
your PC muscles while doing your basic kegel exercises
as hard as you can for a count of three seconds. Then
let them relax. To begin with kegel exercises, see
how many times you can do this before the muscles
Now figure out a suitable
routine just as you would if you were trying to tone
and strengthen a different muscle group by going to
the gym every other day. For example, suppose you
start by being able to do only five strong squeezes:
try doing three sets of five once or twice a day for
a week, and then try increasing your kegel exercises
to three sets of eight strong squeezes.
If you work up to three
sets of thirty or more strong squeezes, you are probably
healthy enough for most purposes, and need only to
maintain this level of fitness by doing these three
sets of Kegel four times a week (instead of kegel
exercises once or twice a day).
We also recommend that
you experiment by varying the type and timing of the
PC squeezing you do as you train these muscles: slow
clenches, many quick flutters, and so on. This will
make you more familiar with these muscles – notice
also when your abdominal muscles or your anal muscles
feel like they also want to join in the Kegel exercises
are being done improperly.
Remember, you should
try to separate from anal squeezing. If you are in
doubt, go back and find your PC muscle while attempting
Our kegel products are
designed to help you with doing basic exercises, and
improving your sexual health!