Kegel Exercises

Updated: FEBRUARY 10, 2021

Kegel exercises involve contracting and relaxing the pubococcygeus muscles, which are commonly known as pelvic floor, or Kegel, muscles. These muscles got their name from Arnold Kegel, an American gynecologist, who developed the exercises in 1948 to help women dealing with urinary incontinence. However, the women he worked with often reported another side effect: better, more frequent orgasms. In men, Kegel exercises can also reduce the occurrence of premature ejaculation and increase the size and intensty of erections.

More About Kegel Exercises

The pubococcygeus muscles exercised using Kegel exercises are the same muscles responsible for the contractions a woman feels during orgasm. It's a myth that the exercises tighten the vagina, but they do tone and strengthen the vaginal muscles after childbirth. Some menopausal women also find that Kegels help them stay lubricated during intercourse.

The easiest way to locate your pubococcygeus muscles is to attempt to stop urinating midstream without contracting your buttocks, abdominal muscles, or thighs. Once you've stopped the flow for a few seconds, then relax and continue urinating. You've just performed your first Kegel exercise!

Once you're familiar with these muscles, you can contract and release them at any time. For maximum impact, experts recommend holding contractions for 10 seconds. Once you have achieved this, experts suggest performing 10 to 20 Kegels three times a day, holding each one for 10 seconds.

When a woman performs Kegels during intercourse, she increases the blood flow to her genitals. This gives her a tighter grip on her partner's penis, which feels amazing for him, and intensifies the contractions she experiences during orgasm. Performing Kegels during masturbation can also improve a solo session.


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