Kegel Exercises

Kegel exercises offer a simple method to help people have more control over their sexual response cycle, resulting in increased sexual pleasure and improved quality of orgasms. Kegel exercises focus on the pubococcygeal muscles (PC muscles) that runs from the pubic bone to the tail bone. The PC muscles lie beneath the sex organs and are involved in the contractions experienced during orgasm. Both women and men can exercise their PC muscles by repeatedly tightening and releasing them. By strengthening this muscle and gaining voluntary control over these muscles, people can improve their overall sexual performance and satisfaction.

How to locate and exercise the PC muscle

The pubococcygeal muscles are one of the pelvic floor muscles that lay along the bottom of the pelvic floor. Some people find it difficult to identify this muscle since we do not use it as often as our other muscle groups. Try to stop the flow of urine while urinating, and the muscle that you tighten to do so is the PC muscle. Women can find out if they are squeezing the PC muscles correctly by inserting a finger in the vagina. If you feel a tightening around your finger while squeezing, then you are clenching the correct muscles.

When exercising the PC muscles, it is important that you do not squeeze or tense other muscles groups at the same time. Avoid tensing the muscles in your legs, abdomen, or buttocks