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Don't bother with the many how-to books on having a more fulfilling orgasm. The quick, easy and zero-cost answer to a more satisfying and intense orgasm is (drum roll, please!) ... daily Kegels! They are the best two-minutes-a-day you could ever spend on the road to better sex.
When I speak to people about doing Kegels, many women nod their heads sagely and explain they have already done them. Problem is, they only ever tried it once and it was a while back. And don't even get me started on how the men's Kegel movement still hasn't even caught on. I'm zealously working on getting them on board.
Unfortunately, very few people have made Kegels a daily habit.
Where did Kegels originate? In the mid-1900s, Dr. Arnold Kegel developed his Kegel exercise for women experiencing urinary incontinence. During followup examinations, the women reported an amazing side effect: Kegels helped their vaginas become a lot more sensitive during intercourse.
Of course, this intrigued Dr. Kegel and, subsequently, he found that doing Kegels exercised the pubococcygeal (PC) muscle — the muscle group that forms the orgasmic platform. So during orgasm, along with the other pelvic muscle, the PC muscle contracts.
Understandably, every muscle group needs to be exercised in order to maintain tone and strength, and to feel at its best. If not exercised, the muscle group will slack and eventually atrophy. Therefore, a lack of sensation around a woman's vaginal opening is usually caused by an out-of-shape PC muscle.
Kegels after childbirth are a great way to tone and strengthen the vagina. In addition, some postmenopausal women find Kegels help them to maintain lubrication because of the daily increase in blood flow to that area.
In case you've never done a Kegel exercise, here are the basics. To find where your PC muscles are located, sit over a toilet and, with your legs apart, start a flow of urine. Halfway through, stop the flow.
Concentrate on which muscle you used to stop the flow — that's your PC muscle. It's important to do this trial exercise because it's easy to mistake your stomach, buttocks or thigh muscles for your PC muscle.
Once you locate your PC muscle, there are three simple exercises you can do:
1. The Squeeze and Release Exercise
Contract your PC muscle for three seconds. Then let them rest for three seconds. If holding for three seconds is too much at first, start with one or two seconds instead. Do this exercise 10 times per day.
2. The Flutter Exercise
This exercise is about squeezing and releasing the PC muscle as quickly as possible. Rapidly squeeze and release ten times. Then take a short rest. Doing this to upbeat music helps keep you on track. Do three sets of ten per day.
3. The Advanced Kegel Exercise
Once you get good at Kegels, it's time to take it up a notch. Pull up the entire pelvic area as though trying to suck water up into the genitals. Then push out or bear down as if trying to push the imaginary water out. This exercise will use a number of stomach muscles, as well as the PC muscle.
Do all of this ten times per day. It's pretty normal at first for your PC muscle to tire out easily. However, if you find some soreness in your thigh, stomach or buttocks muscle, you need to go back to the start and properly locate your PC muscle once again.
The hardest part will be keeping up your daily Kegel routine. Do your Kegels in unison with other daily habits. For example, make it a part of your morning routine. Do your Kegels while in the shower, brushing your teeth, on the commute to work, waiting at stop lights or while exercising and listening to your favorite music.
There are tons of opportunities. The wonderful thing about Kegels is you can do them anywhere without anyone having the slightest idea of what you're up to. Just make sure to wear a big smile on your face to confuse the heck out of whoever may be watching you. It will be your own naughty little secret.