Kegel Exercises For Women

Kegel exercises are a form of exercise originally invented by Dr. Arnold Kegel as a way to control the incontinence women experience after childbirth. The object of kegel exercises is to strengthen the PC Muscles (Pubococcygeus Muscles). Kegel exercises also have other benefits for both men and women. Mediation of incontinence, ejaculatory control for men, and they have been known to enhance the experience of orgasm for both sexes.

Before you can start practicing kegel exercises, you need to identify where your PC Muscle is located. Many people who decide to begin doing kegels identify the wrong muscle. The easiest way to locate your PC muscle is to insert a finger into your vagina and try to squeeze the finger. Whenever you feel the muscles around your finger tightening, you have found it. Another method that can help you find your PC muscle is to stop the flow of urine in the middle of urination. The muscle that you need to squeeze to stop the urine is your PC muscle.

The most basic of the kegel exercises is to squeeze your PC muscle as hard as you possible can, and hold it there for as long as you can. This is the basis of all kegel exercises. In the beginning you may not be able to hold the muscle for extended periods of time. This is OK! The point of these exercises are to strengthen this muscle. The first time you try this exercise, try to see how long you can hold it without getting tired. Use the amount of time you can hold the muscle as a basis to determine how long of an exercises session you should decide on each day.

It is important not to overdo this and wear yourself out, but at the same time try to push your boundaries a little each day in order to get the maximum benefit. Even though it is possible to develop your kegel muscles exclusively by squeezing and holding the muscle, repetitions are something you should add to increase efficiency. Try a simple series of repetitions to begin with. Squeeze for one second then release for one second and repeat this 4 more times. If this is too difficult for you to begin with, try less repetitions until you find your comfort zone.

You can get a lot of work done in as little as 5 minutes a day if you stick to a consistent routine. The repetitions suggested above may be hard to start with but you will find they get easier as time goes along. As soon as you get comfortable holding the muscle for one second, increase the amount of time to 2 or 3 seconds. Repetitions that were easy before will prove to be much more difficult once you increase the amount of time you hold your PC muscle. You do not want the exercises to be too easy, if there is no struggle involved you will probably not develop your PC muscles significantly.

These are general guidelines as far as the exercises go, there is plenty of room for creativity on your part. There is no rule that says only to do 5 repetitions, or even 10 repetitions. As long as the muscle is getting an adequate work out and you are increasing it’s strength, progress is being made. If you feel more comfortable doing 5 repetitions and holding each for 5 seconds, do that. If you would rather do 10 repetitions holding each one for 2 seconds, that is fine as well. Just make sure you are giving your pc muscles a good workout on a consistent basis.