The Kegels Keep It Tight
Kegel exercises (pronounced "kaygel") are a series of simple exercises you can do anywhere, any time. Stuck in traffic? TV too boring? Just start Kegel-ing! You will not regret it, especially if you are pregnant, or just had a baby, if you have had lower abdominal surgery, if you want to spice up your sex life - Kegels will help.
The pubococcygeal muscles (PC) acts like a sling, suspended from the pubic bone in front to coccyx or tailbone in back. These muscles support all your pelvic organs, bladder, uterus, and bowel. Sphincters are rings of muscle that circle your anus, your bladder, and the vagina.
As a result of pregnancy, surgery, menopause, bladder infections, or simply getting older, muscle tone decreases and you know that old expression - if you don't use it, you lose it! Even if you are young and want to strengthen and tighten your PC muscle, this is the way to go.
Some of you may laugh, cough, do aerobic exercises, and you spurt small amounts of urine - very embarrassing. Or you may be stuck in traffic, get home, put your key in the lock, and suddenly, you've got to pee! You crotch-clutch and dribble in your rush to the bathroom. You've got a problem.
Before you go to the doctor for treatment for “loose vagina”, incontinence or resort to adult diapers, you can take charge with Kegel Exercise. There is an easy way to tell which muscles you should exercise - try to stop the flow of urine when urinating. If you can stop the flow when tightening your PC muscles, you will know that you are contracting the correct muscles. (Although this is a good check for accurate Kegel technique, it is not recommended that you regularly perform these contractions while urinating.)
Here are some exercises that are helpful:
- Sit on a hard chair; lean forward and tighten all your sphincter muscles, anal, vaginal, and urethral, in succession, front to back; hold the squeeze for one or two seconds; release, then contract from back to front.
- If you are in a line-up at the store, you can squeeze all your PC muscles and lift up. You will notice that when you do this, you tuck in your tailbone and tighten your abdominal muscles at the same time. That's a good thing. Now, gradually release the muscles slowly, one by one.
- Here's one they call The Flutter. You contract all the PC muscles quickly, and then release repeatedly.
- Squeeze your PC muscles briefly for a count of five; hold; then squeeze harder, and hold for another five seconds; then squeeze as hard as possible and hold again for a count of five. Then, slowly reverse the process, releasing a little, holding for five, repeat, until your muscles relax completely.
As with any exercise program, start gradually. When your muscles begin to strengthen, increase the number of Kegels you do every day and the length of time you hold each contraction.
By making Kegel exercises part of your daily routine, you will improve urinary control as well as vaginal tone.
Here are a few products that I highly recommend for enjoyable and healthy Kegel exercising.
Betty's Vaginal Barbell
Did you know that a strong pelvic floor muscle enhances orgasms? So how can you make yours stronger? Betty Dodson has the answer for you!Betty Dodson, PhD artist, author and sexologist, has proven though working with thousands of women that a strong pelvic floor muscle enhances orgasm with oneself and during partnersex. The same muscle also insures bladder control, maintains vaginal health, and contributes to a person's overall health. Betty's Barbell is both a practical vaginal exerciser and an excellent pleasure device that she has used for years in teaching women about orgasm. Made of stainless steel, the Barbell is extremely ECO Friendly.
Luna Beads by LELO
The LUNA pleasure bead system is a combined pleasure / fitness system for the circum vaginal and pelvic floor muscles. Developed as a modular alternative to traditional 'geisha-balls', LUNA offers the advantage of increased resistance over time. Her movement-induced subtle vibe makes for more efficient, fun and pleasurable Kegel exercising. Indeed, benefits of daily use include increased muscular control, enhanced sensation and ultra-intense orgasms. The full set of two 28-gram beads, two 37-gram beads and the composition girdle comes presented in an elegant gift box, accessorised with manual, satin pouch for stylish storage and a 1-year LELO warranty.
Natural Contours Énergie Kegel Exerciser
Natural Contours is proud to introduce Énergie, the perfect weight resistance trainer for the kegel muscle, one that is small, functional and effective. Designed in Europe, it is ergonomically shaped for ultimate comfort. Using the Énergie kegel exerciser will provide a safe and pleasurable way to maintain your vaginal PC muscles tone before and after childbirth as well as after menopause. Instructions for use included.
I hope everyone has a great Holiday weekend.