I have had several requests from readers to write more articles focusing on sexual topics, so I have chosen to write on the topic of Kegel exercises. Kegel exercises are something that you may never have heard of before. Most people who are already aware of them severely underrate the incredible effect they can have on one’s sex life.
This article will give a brief background on what Kegel exercises are before describing how they can improve sexual performance, and then most importantly, detailing how to actually do the exercises…
What are Kegel exercises?
Kegel exercises were developed by an American gynaecologist called Dr. Arthur Kegel in the mid twentieth century. They are a method of strengthening the Pubococcygeus muscles (commonly referred to as the PC muscles) that are situated on the pelvic floor just below both the female and male genitalia. They were originally developed to aid pregnant women in having more physical control immediately before, during and after pregnancy but in recent years their effect on sexual fulfilment has also been keenly researched.
How can Kegel exercises improve sexual performance?
The PC muscles are very similar between men and women, as well as being located in almost identical locations, which makes the skill to have complete control over them a mutual one between lovers. Both men and women can equally benefit from doing these exercises.
On a basic level, orgasms are a rapid contraction of certain muscles in the body, including the PC muscles, so having high dexterity in that area will allow you to control both intensity and duration of orgasms.
There have been a number of studies since the early 1990s into how control of the PC muscles affects a woman’s ability to reach a full range of orgasm, with extremely positive findings. Second to this, I haven’t heard of one woman who is able to have full-bodied vaginal orgasms without having proficient control over her PC muscles. Doing these exercises, it won’t be long before you notice a difference in how intense your orgasms can be, as well as how dynamic your sex life becomes in general.
For men, strengthening and understanding your PC muscles will allow you to have complete control over ejaculation. I highly recommend Kegel exercises for any men who have trouble with premature ejaculation, or for men who would simply like to be more in control of how and when they ejaculate during sexual intercourse.
How to do Kegel exercises:
The first thing to do before performing the exercises is to locate the exact muscles that you are to be exercising: the Pubococcygeus muscles!
As stated earlier, the PC muscles are located at the base of your pelvis, between your legs as you stand. The easiest way to feel them contracting for yourself is to imagine you are restricting yourself from urinating, clenching the muscles in that area. If you ever stop yourself urinating mid-stream, that is partially the PC muscles working. What you want to do is practice isolating that area of muscles during contraction and trying not to use any of the surrounding muscles such as the thighs or lower abdominal muscles.
Once you have isolated the correct muscles, exercising and strengthening them is not vastly different from exercising any other muscle group. Practice contracting the muscles, holding the contraction for a few seconds and then releasing, all whilst in a seated position. You can do this as often and for as long as feels comfortable but a rough guide is to do them for five minutes, twice a day at first. The beauty of these exercises is that they can be performed discretely whilst doing other activities, such as sitting at a computer.
Although engaging in Kegel exercises may feel mildly bizarre or unnecessary at first, these are the sorts of things that make the difference between being a good lover… and being a masterful lover! 🙂