A Kegel exercise essentially replicates the natural movement of orgasm, during which the pelvic floor muscles clench and unclench rhythmically. Kegel exercises can be performed in sets, building up from shorter to longer hold times. For example, you can squeeze for a few seconds and release for a single repetition, and then repeat 10 more times for a set. You could then do three sets spaced out throughout the day, building up each repetition by holding for a longer period of time. With each repetition, try to get into a nice rhythm by coordinating your breathing and holding and releasing at even intervals.
However many Kegels you do or how long you hold each one is entirely up to you and what you feel you’re capable of but keep in mind that as with any exercise, you need to challenge yourself in order to see improvement. The great thing about Kegel exercises, though, is that you don’t need a gym to do them. You can flex these babies in the subway or at the office. Do be patient, though - it will take regular use of Kegel exercises and at least a few months before you see any noticeable improvement.
Upping Your Game
Some women find that, just like lifting weights at a gym, adding increased resistance increased the effectiveness of their Kegels. This can be as simple as inserting a finger into the vagina and practicing the Kegels around that. There are also weights and other toys available to help you get stronger, such as Kegel, or Ben Wa, balls. LELO's LUNA Beads are a popular version of this toy.You might even be surprised by how strong these babies can get. Tatiata Kozhevnikova holds the world record for lifting 31 pounds using only her vagina. You probably don't need to take it quite that far, but suffice it to say that those little muscles can do a lot more than you think!
Whether you're looking to improve your sex life or just your physical health, the key is to make Kegel exercises a routine by incorporating them into your daily life, whether it’s before bed or on your way to work. There are many benefits to Kegel exercises, including helping women handle the weight of pregnancy, improving stress incontinence, and generally strengthening your bladder and bowels. And better orgasms? Well, now, we'd say that's just the icing on the cake!
