Kegel Exercises for All

Purpose:  Allows one to identify and gain control over pelvic muscles, maintains both good muscle tone and blood flow to the pelvic region.  This exercise is beneficial for both men and women although men will benefit more for bladder control with this exercise.  By disciplining yourself to perform these exercises on a regular schedule you should see benefits with your sexual response.

Begin with a regular schedule of exercises.  Do not set your expectations too high.  Be realistic in developing your schedule.  For starters begin doing the exercises when you are urinating.  The goal is to tighten your muscles and stop the flow of urine.  To identify these muscles, sit on the toilet with your knees apart when you have a full bladder.  компютри втора употребаStart the flow of urine and as soon as it is flowing strongly, try to stop it without bringing your knees together.rent a car bulgaria  If your muscles are weak you will have little control.  If they are strong, you can let the urine out a teaspoon at a time, starting and stopping many times before your bladder is empty. 

FEMALES

Once the muscles have been identified work the muscles each time you urinate.  Then add twenty repetitions every morning without urinating.  Continue to add ten repetitions a week and doing these exercises while you are driving or sitting.  Ideally, we should all be performing 100 to 180 kegel exercises a day.  This is a difficult task to achieve.  Begin with what you can and stay disciplined.  Once you have learned how to adequately work those muscles the exercise will be easy.  The exercise stimulates the muscle tissue and contributes to both enhanced sexual desire and orgasmic response.  After approximately four to six weeks you should notice a difference in both bladder control and vaginal response or your ability to squeeze during intercourse and/or foreplay.  To test your muscles insert two fingers (index finger and middle finger) into your vagina and spread them apart.  Once they are spread apart use your muscles to then close the two fingers together.  You can do this when you begin your exercise regimen for a baseline of your muscle strength and repeat in four to six weeks to monitor changes. 

MALES

Clearly you too should have strong pelvic floor muscles.  Begin just as the women do and stop your urination stream.  Remember to sit on the toilet to check for strength.  Now, if you wake up semi erect in the morning utilize the erection as an opportunity to strengthen the muscles by lifting your penis upward toward you belly.  Once you have mastered the discipline of lifting your penis add slight weight to the penis.  Start with something light like a dry washcloth and in a couple of weeks, wet it then do that for a couple of weeks, and so on.  Do these exercises for ten repetitions.  There is research that may suggest that a man who learns to control his pubococcygeus muscle that surrounds the prostate, which turns off urination with ejaculation.   If indeed men had the ability to orgasm without ejaculation would that not enhance sexual pleasure, desire and motivation. 

Remember work with a schedule that works for you!