Kegel exercises

I will start off by taking on the Kegel exercises, not because there aren’t a number of much simpler techniques to talk about but because they are certainly one of the simplest things I have done to improve my sex life and, by far, one of the most effective.

The Kegel exercise, named after a nice doctor that decided to help recent mothers avoid having to use diapers, is basically a voluntary contraction of the Pubococcygeus muscle (let’s call it PC to make things a bit easier).

Which muscle is that?

Go to the bathroom and start urinating. If you’re a man, aim well, because what I’m about to ask requires a bit of concentration and we are not too good at doing several tasks at once. Are you there yet? Ok, now stop urinating half way through. The muscle you had to contract to achieve that is your PC muscle, you are now introduced and will be lifelong companions.

Now exercise! First, you must learn how to isolate this muscle, that is, how to contract it without contracting other muscles around it. For that effect, I recommend sitting on top of a smooth object, like for instance a lying cellphone. Now, while inhaling, try to contract and relax the muscle repeatedly. If you’re doing things right, you should feel your perineum (area between your genitalia and anus) pushing the object without any further movement from other muscles.

Once you have this one under control, and for about 2 weeks, you should contract and relax in quick succession your PC muscle about 100 to 200 times per day. Yes, 100 to 200! You don’t have to do them all at once, but do try to get to this number. If you do this for 2 weeks you will probably start feeling the first benefits of this practice, in the form of more intense orgasms and, if you’re a man, better ejaculation control.

Now, until you eventually die, you should perform the following daily exercise: inhale and, when exhaling, contract progressively the PC muscle. Keep it contracted after exhaling and hold your breath for about 10 to 15 seconds. Now, as you inhale, relax the muscle, which should give you a bit of a “push” feeling. Repeat 15 times per day. I usually do it while showering to save time.
And this is about it. If you do try this, please share your results. In a next post I will talk about some of the interesting things you can do with this new skill.

And, above all, have fun in the process :P