The pelvic floor muscles play an integral part in orgasm, and Kegels are an easy way to improve the strength of those muscles. Additionally, they provide great sexual satisfaction and stronger orgasms (especially when Kegels are done during sex) by targeting the muscles that tighten and release during sex, making the entire experience more pleasurable for both you and your partner. HOW TO DO THEM: You can do Kegels anywhere — sitting, standing or lying down. Focus on tightening those pelvic floor muscles (as though you’re attempting to stop the flow of urine). Hold for three to five seconds and repeat. Do that for five minutes a day or throughout the day.

What Is A Kegel?

A kegel is an exercise of the pubococcygeus (PC) muscles of the pelvic floor in both men and women. The pubococcygeus muscles forms the floor of the pelvic cavity. The PC muscles provide a hammock-like sling for the pelvic floor stretching from the pubic bone to the spine. These muscles support internal organs by holding them in place – when they are fit (the muscles, not the organs).

Locate The PC Muscles
To find the PC muscles; while urinating, stop the stream of urine. The muscles used to stop mid-stream while urinating are the pubococcygeus muscles (PC). Stop mid-stream a few times to be sure you have located the PC muscles.

Doing The Kegel Hold and Release Exercise
Isolate the PC muscles by keeping the thigh muscles relaxed while squeezing the PC muscles. Squeeze, holding the muscles tight for two seconds then relax. Squeeze for two seconds, then relax. Do sets of 20 to begin with. Once you have located the PC muscles practice while driving your car, sitting at your desk, or while talking on the phone. Why waste all that time sitting in traffic? Instead use your time wisely in healthy ways. Exercise your PC muscles several times a day to build up your pelvic floor muscles!

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