Kegel Exercise Guide
Find all the answers to Kegel Exercises and Pelvic Floor Muscles in this great guide. Many sex toys, such as ben wa balls and smartballs can help you with kegel exercises. All of these adult toys are available from our sex shop at jaw-droppingly low prices.
Many women wish their vaginal muscles were a lot tighter than they actually are. Factors such as pregnancy, childbirth and being overweight often result in the weakening of pelvic muscles. Kegel exercises are useful in regaining pelvic floor muscle strength in such cases. Regular Kegel exercise can also increase sexual pleasure for females and their partners. After childbirth, practicing pelvic floor contractions during sexual intercourse with a male partner will allow the woman immediate feedback from her partner, who can tell her whether or not he can feel her muscles tightening around his penis. In this manner, a woman can retrain her pelvic floor muscles to their pre-pregnancy strength and tone.
Whatever your reason for wanting tighter vaginal muscles, there’s a certain daily exercise you can do to whip those muscles back in to shape.
Kegel exercises can be done in two different ways. You can either do it with your own fingers or you can use Smartballs, Ben Wa Balls, Pleasure Balls or Duo Balls. These tools are highly effective, they make exercising your kegel muscles a lot easier and you will see results much quicker.
Kegel exercises (also known as pelvic floor exercises) have been specifically designed to work your Kegel muscle, also known as the Pubococcygeus or PC muscle. These are internal exercises and involve a series of tensing and relaxing your Kegel muscle. After a few weeks of these exercises you’ll be able to grip your man’s penis with your vaginal muscles like never before.
You can carry out these exercises while sitting at your desk or while lying in bed (the great thing is no one will know you’re doing them). Ideally you should spend 5-10 minutes a day developing your muscle with the Kegel exercises. Alternatively you can use Smartballs, Ben Wa Balls, Pleasure Balls or Duo Balls.
Before you can exercise your Kegel muscle, you need to know where it is. Fortunately it’s extremely easy and painless to locate. The most popular and easiest way to locate your Kegel muscle is to stop and start the flow of your urine while going to the toilet. This will help you to understand what the Kegel muscle does and by developing its strength resulting in a positive effect on your sex life.
Another method of locating your Kegel muscle is to lie on your back and insert a clean finger into your vagina and squeeze your muscles around your finger. When the muscles grip tightly around your finger, that’s when you are using your Kegel muscle.
Try and relax everything except your Kegel muscle. At first you may find this hard to do without clenching your stomach, thigh and buttock muscles at the same time. An easy way to get around this is to use your clean finger again and tighten and release your vaginal muscle until you have a bit more control over it. Once you feel comfortable you’re working your Kegel muscle, try squeezing and holding for 10 seconds before relaxing. Repeat this pattern for 5-10 minutes a day.
Vibrators and dildos are not always the best products to use for kegel exercises. You could try using smartballs, Ben Wa Balls, Pleasure Balls or Duo Balls for your Kegel excercises. These can provide a targeted workout of the pelvic floor muscles - you and your partner will love the difference.
The following instructions tell you how you can use any of these tools to strengthen your pelvic floor muscles.
1. Lie down on your back, coat your Smartballs, Ben Wa Balls, Pleasure Balls or Duo Balls with lubricant and insert it into your vagina, until it comfortably slips into place just behind the pubic bone.
2. Lift the Smartballs, Ben Wa Balls, Pleasure Balls or Duo Balls up inside of your vagina with your muscles. It will feel like you're pulling in and up toward your belly button, not pushing out.
3. Add gentle resistance by pulling lightly on the string of the Smartballs, Ben Wa Balls, Pleasure Balls or Duo Balls while you continue to pull the tool inward and upward.
4. Relax your hand resistance.
5. Relax your pelvis completely.
That's one Kegel!
Remember, you haven't completed a Kegel until you learn to relax the muscles. Intentional relaxation is just as important as the strengthening and flexing part. You will probably want to begin doing these exercises lying down, so you have gravity working with you rather than against you. Once your muscles are stronger, you can try doing the exercises standing up, allowing gravity to add resistance.
At first, do five Kegels in the morning and five at night. Work up to 10 in the morning and 10 at night. Your goal is to do 20 in the morning and 20 at night. When you're done using your tool, wash it off with soap and water or Bondara Toy Cleaner and pat it dry with a clean towel.
Happy Exercising!
Men can also use Kegel exercises. They are used to strengthen the pubococcygeal muscle, which may allow them to achieve orgasm without ejaculation and perhaps reach multiple climaxes during sexual activity. In men this exercise lifts up the testicles, also strengthening the anal sphincter, as the anus is the area contracted when a Kegel is done. In fact, men should solely contract their anal sphincter to perform a kegel, and not the urinary sphincter. This is because the pubococcygeus muscle begins around the anus and runs till the urinary sphincter. One can confirm this by placing a finger in the anus while urinating and then stopping the flow. The anus will also contract when the flow is stopped. Men should be patient when they begin kegel exercises as it may take 4 to 6 weeks to see a substantial difference.
Ben Wa Balls come with their own mystique. They've been around since about 500 a.d., used by Chinese women. They are also known as Orgasm Balls, Smartballs, Love Balls or Pleasure Balls. Originally, they were a single ball placed in the vagina to enhance sexual intercourse, but they have evolved to be two balls (sometimes more) on a string that is easily removed from the vagina. Some women enjoy using Ben Wa Balls while having sexual intercourse with their partners. Others swear that they help them have great orgasms because they need to tighten their Kegel muscles while the Ben Wa Balls are inside of them. Kegel muscles are the same muscles you tighten when you want to keep from peeing. Ben Wa Balls come with their own mystique and notoriety.
Dildos and vibrators are not the best sex toys to use for kegel exercises. A popular type of Ben Ba Balls is really two balls rolled into one. The inner balls of these very practical adult toys vibrate and rotate silently as they move, creating the most wonderful vaginal sensations. Using Ben Wa Balls is very easy. They are great to wear while sitting in a rocking chair or at a chair at your desk while you are working. While some women claim to be able to walk around while wearing Ben Wa Balls. That is a bit harder to do, but not impossible. Once you have super strong Kegel muscles, they are easier to keep inside.
In addition to strengthening the Kegel muscles, Ben Wa Balls help women who have bladder problems. The balls are also good for women who have just given birth, and need to strengthen and tone their vaginal muscles.
Go to the bathroom and pee. Relieving your bladder makes it easier to keep the Ben Wa Balls inside.
Stand with one leg up on a chair. Slide the Ben Wa Balls into your vagina one at a time. Lower your leg, and hold the balls in place by clenching your Kegel muscles.
Tighten and loosen your Kegel muscles, but don't let the Ben Wa Balls fall out. Exercise your Kegel muscles like this for several hours. Doing this kind of exercise is likely to sexually arouse you, so enjoy the feeling!
Keep the balls away from your cervix, but definitely let them rest on your G-spot. Some women report the most amazing orgasms while wearing Ben Wa Balls.
To remove the Ben Wa Balls, lift up your leg and relax your muscles. The balls should fall right out and into your hand. Jumping up and down also releases the balls.
 |
 |
 |
We accept most major credit cards
Bondara® is a registered trademark and Bondara is the trading name of Nagook Ltd. Copyright 2006-2008. All models are over 18. E-commerce Website Design by Popcorn.