Kegels - the secret to stronger orgasms
Exercise your muscles for greater sexual enjoyment
If the thought of having stronger and easier orgasms appeals to you, you may want to experiment with a different type of exercise to build a new kind of fitness - sexual fitness, by doing Kegel exercises.
The benefits are many: female ejaculation and increased vaginal lubrication, a tighter fit during sex, stronger erections, increased sexual stamina and more intense orgasms for him, multiple orgasms for her and (yes) him and lastly, but importantly, orgasms for women who have never had one.
Doctors recommend Kegels for women
Kegel exercises are recommended for women wanting to tone their pelvic muscles after childbirth, but this is not all they are good for. It is true that Kegels increase vaginal muscle tone and improve sex for the many couples who complain about a lack of sensation if their ‘fit’ during sex is not snug enough. But even if you have not had children or your partner fits snugly, there is good reason for both of you to tone your pelvic muscles.
Multiple orgasms from stronger PC muscles
The stronger – or less slack – a woman’s pelvic muscles are, the stronger her orgasms will be. Orgasms become easier for her and multiple orgasms are more likely with toning. Or if she simply does not orgasm, she may find she begins to. One of the reasons is that strong pelvic floor muscles can produce a more sensitive G-spot due to increasing the blood flow to this area. Regular exercising can also improve sexual activity that requires control or the relinquishing of control, such as female ejaculation (a spurt of watery fluid, usually in response to G-spot stimulation).
Increasing vaginal lubrication
Women who strengthen their muscles may produce more vaginal lubrication, have easier labour in childbirth and avoid urinary incontinence, especially after giving birth. Toning may also prevent the nasty condition of a prolapsed uterus, in which the uterus collapses into the vagina after difficult childbirths or as an inherited condition.
How to get stronger erections and multiple male orgasms
But it’s not just women who should get exercising – well-toned pelvic muscles in a man may produce stronger erections, increased sexual stamina and more intense orgasms. Learning voluntary control of your pelvic muscles is required for techniques to control ejaculation, injaculation (ejaculation without spilling any seminal fluid by applying pressure on the perineum, which some swear produce more explosive orgasms) and multiple male orgasms. These findings stem from groundbreaking treatment last century.
Dr Kegel's groundbreaking research
In the 1940s, an obstetric gynaecologist in Los Angeles called Dr Arnold Kegel treated a group of women suffering from incontinence by putting them on a course of pelvic muscle exercises. As the course progressed and their muscles tightened, a not unpleasant side effect was noticed – their sex lives also improved. The pelvic muscles surround the vagina and the women found that making them stronger produced stronger orgasms.
The exercises have become known as Kegel or pelvic muscle strengthening exercises and are routinely recommended to women after childbirth.
How to do Kegel exercises
For both sexes, they involve the following: when you need to urinate, try to halt the flow of urine for a few seconds. The internal muscles that you squeeze to stop the flow are your pelvic muscles. Ladies, if you battle to contract them, try inserting a finger or two or duotone balls and tighten your muscles around them. Consciously avoid contracting your behind or abs as this only confuses the issue.
Once you have isolated your pelvic muscles, you are ready to begin with Kegel exercises, as follows.
Kegel exercises for her:
- Empty your bladder.
- Contract your pelvic muscles, hold for two to three seconds and then release them. If it hurts, let go and begin again, squeezing more gently. Duotone balls can be inserted into the vagina to give you something to grip on to. Give shopping a new twist by keeping these in and exercising while standing in the supermarket queue.
- Repeat this four or five times, keeping your breathing in synch by breathing in as you contract, holding your breath for the duration of the clench, and breathing out as you relax.
- Repeat the exercise three times a day.
- Once this feels easy, gradually increase your count in seconds and the number of repetitions each day until you can contract for 10 seconds, for between 10 and 20 repetitions per session. Continue doing this three times a day.
- When you have achieved this, throw in a few bursts of three or four short clenches after each 10-second-long contraction. These exercises can be done anywhere.
- For a stronger kick (but not in the supermarket!), try inserting an egg-shaped vibrator, turn on the vibration while you clench and wait to see what happens…
Another Kegel exercise involves abdominal muscles as well, as follows: breathe in and pull up your pelvic muscles as if attempting to pull water into your vagina, then breathe out and bear down, like you’re pushing the water out or giving birth. Bear down for 10 repetitions, three times a day.
After six weeks of exercising, you should notice a difference during sex. Try contracting on your partner’s penis. ‘Milking’ of the penis by repeated pelvic muscle contractions is a sexy trick that most guys love. If you (or your partner) want to stimulate your G-spot, try relaxing your pelvic muscles. Or prolong your orgasm by voluntarily contracting your muscle during orgasm.
Kegel exercises for him:
- Similar to the exercises above: squeeze, hold your contraction and release. Repeat and gradually increase the length of time you hold the contraction for, and the number of contractions, until you can hold for up to ten seconds, for ten repetitions, three times a day.
- Add in a few bursts of three or four short clenches after 10-second-long squeezes. Also try bearing down exercises, but these might not feel as natural as they do for her.
- Try squeezing your pelvic muscles just before or as you orgasm, to see the effect
Toned muscles are better able to transmit sensation. Like going to the gym, you and your partner will reap sexual rewards from toning and honing your love muscles.