Kegel Exercises

Kegel Exercises

Named after their developer, Dr. Kegel, kegel (KAY-gill) exercises can be used to tone up and strengthen the pubococcygeus muscle (PC muscle). Both genders have this muscle and it supports the following organs in women: urethra, bladder, uterus, vagina, rectum; and in men: urethra, bladder, penis, and rectum. Since the PC muscle is involved in orgasm and ejaculation, these exercises, done on a regular basis, can help correct impotence and urinary problems. Anyone can learn, use, and do Kegel exercise, and the results are always beneficial with enough time and effort.

Always remember to try to have fun while you perform these exercises. Adjust them to your time schedule; learn what you like and, if you can, involve your partner. For the quickest and best results, you should exercise everyday, faithfully. The muscles won't increase in strength overnight, but if you stick to your routine, you should start noticing changes after about three weeks.

Finding the PC Muscle:

The PC muscle is the one you flex when you have to pee and are trying not to. Next time you are urinating, try to stop in mid-flow without using your fingers. Please note that Kegel exercises are normally not done while urinating.

Exercising the PC Muscle:

Where to Exercise:

Kegel exercises can be done anywhere at anytime as long as you are stationary. Since you never break a sweat or get tired from doing them, you can even do them during a business meeting. Try to find a time and place that is convenient for you, as it will be easier to stay committed if they are a part of your daily schedule.

The Benefits

For Women:

  1. Easier to climax.

  2. More intense orgasms.

  3. Elevated sensitivity in the vagina, heightening your sexual satisfaction.

  4. Lower risk of incontinence (i.e. not being able to hold your pee in).

  5. Easier childbirth and vaginal muscles will heal faster after birth.

  6. Improve sex for your male partner by being able to tighten harder around his penis.

For Men:

  1. Stronger erection.

  2. More Intense Orgasms.

  3. Increased power of ejaculation.

  4. Lower risk of impotence.

Exercise Techniques:

The Basic Exercise

  1. Contract the PC muscle

  2. Hold for a 10 count

  3. Relax the PC muscle

Repeat (as many times as you see fit, try to do at least 10 sets)

Repeat several times each day, every day

Variation 1

  1. Contract the PC muscle over 5 count from relaxed to as tight as possible

  2. Relax the PC muscle for 1 count

Variation 2

  1. Contract the PC muscle over 5 count from relaxed to as tight as possible

  2. Relax the PC muscle for 1 count

  3. Contract the PC muscle fast and tight for 1 count

  4. Relax for 1 count

  5. Contract the PC muscle fast and tight for 1 count

  6. Relax for 1 count

  7. Contract the PC muscle fast and tight for 1 count

  8. Relax for a 10 count

Variation 3

  1. Tighten the PC slightly for 5 count

  2. Tighten the PC slightly more for 5 count

  3. Tighten the PC completely for 5 count

  4. Relax the PC slightly for 5 count

  5. Relax the PC slightly more for 5 count

  6. Relax the PC completely for 5 count

Proper Exercising:

As with any form of exercise, you should make sure you are doing them properly and isolating the correct muscles to achieve the quickest and best results. While performing Kegel exercises, you should not be flexing your upper leg muscles, buttocks, or abdominal muscles. The only muscle you want to be contracting is your PC muscle. If you feel your anus tensing while exercising, do not worry, it may be difficult at first to tighten the PC muscle and anus separately. After some time, you should be able to contract the PC muscle by itself.

If you get headaches while exercising, this may be a sign that you are tensing your chest muscles or perhaps holding your breath - make sure to breathe deeply and slowly. If you find the exercises tiring or if you get back pain or stomach pain after you exercise, then you are probably, a) trying too hard, and b) using stomach muscles. If you do feel any pains, make an appointment with your physician to look into the matter. Pains usually imply that the techniques aren’t being performed properly; a qualified doctor will be able to correct you, or at the very least find out if there is anything wrong.

Done Reading

I already read this article in the different blog site and they have different idea. Maybe you are spreading this information a lot that it is rewritten all over. Anyway this very useful for everyone who wants enjoy their sex life more and more.


I did this for awhile before

I did this for awhile before having sex for the first time and it didn't hurt at all when he entered. I suggest trying these if you plan to have sex for the first time for a couple days just when ever you feel like it before you actually do the deed.

have had too many kids

I've had 6 children, all vaginal births...I'm 34 and single and my new boyfriend confided in me that he has a hard time cumming because I'm a little loose down there....after a good cry I researched this and will try do Kegel exercises to ex never ever had a problem with sex and I was a bit shocked at first, but I understand and respect honesty...
Is there anything else that I can do to help? I do regular exercise and am healthy...

wide one
beig divorced i slept with a

beig divorced i slept with a couple women, both had kids, and both were loose down there. i fucked one woman for several hours, with her cumming countless times, me just once, when she sucked/jerked me off.

current wife had 3 kids, all natural, after her divorce she did her "homework" and started doing kegals.
it definitely works, she's so tight it's sometimes hard to enter her, we always keep a tube of lube handy

Positions matter too.

Also, you might consider different positions. Some, like the jockey, spoons, or Poles Apart

I recommend doing the first one but with the man lying on the woman with his legs around hers. In that way, he can help her tighten them for him if he needs it.

Good luck, and have fun!

I used to do kegels all the time!

When I was younger I never knew the feeling of being horny until I found out from my friends. I was still a virgin at the time so I was confused about the feeling. I did kegel to calm myself down, but it was more of a subconscious thing.

What about cycling

I have heard that cycling does something similar - especially for girls. Does anyone have any idea whether ths is true? I would prefer to do some exercises that are fun rather than just exercise on its own.

Would u believe??

It's sounds like really strange but I was given these to do while I was a few months pregant would they still help even though I am used to it a little??

As I would like to pleasure my hubby alot better and I'm not that 'fit/able' to do some of the more advanced stuff??

Please help!! Kitty

How to Do Kegel Exercises?

Kegel exercises are done by squeezing the muscles in the pelvic floor and holding for short periods of time. To begin you need to

Find the right muscles. One way to isolate the right muscle is by trying to stop the flow of urine the next time you go to the bathroom. The muscle you use to do that is the muscle you should engage while doing a Kegel. Another way to test is to put your finger into your vagina and try to squeeze it. Don’t be afraid to ask your gynecologist for help if you’re having a hard time finding the right muscle. The key is to isolate these pelvic floor muscles and use them alone. It’s easy to squeeze the muscles in the buttocks and abdomen at the same time, so pay attention to your body and make sure you’re working the right muscle.
Start slow and build up. If you’re new to Kegel exercise, start slow. Squeeze your pelvic muscle and hold for two to four seconds, then relax. Try to repeat 5 to 10 times. As this exercise gets easier, you can hold for longer periods of time and do increased repetitions.
Do your Kegels regularly Once you have the technique down, you can do Kegel exercises any time and any place that you like. For instance, you could do a set every time you check your e-mail, or when you’re waiting for the bus, or stuck in traffic.

While certain women stand to benefit more, all women can benefit from Kegel exercise; Add it to you fitness regimen today.


I tried this,but I cant really feel anything tightening down there. It makes me feel like I gotta pee. O.O Am I doing something wrong? I am 16 yrs old if it matters

if you want another good

if you want another good way
put one or two fingers inside your vagina and see if you can almost clench and you will fell it become tighter this is also another way to do it.

needing more info

alright, I am little new at the game and need alittle more info. Is there any kind of exercises you can do before kengel? I find I am having a hard time tighten my pc muscle is the reason I am asking. And can u do this exercise with an erection would it be more effective or same results?

Jack Rhodes
Damn, I need to work at

Damn, I need to work at this, I have trouble holding it for 10 seconds.

Need More Help!

Does anyone have any other tips on how to find your PC Muscle?

Jack Rhodes
I think the "try to stop

I think the "try to stop yourself from urinating" was a good one, did you try that?

Is it possible to be too

Is it possible to be too tight?

Possible? Yes, probable? Eh...

Like any muscle, if you work it long enough, it becomes stronger. I'm not quite sure if muscle strength in the vagina is equal to tightness, but look at it this way: What's the point of sex if you're so tight, that penetration is uncomfortable?

I've done them for a while

I've done them for a while and when I'm having sex i feel like i have to pee even if i go before (which i hear is a good thing?) and so my muscles tighten on their own to stop myself from peeing. If this bad? I have never orgasmed. Could that be stopping me?


For better sex, be sure you've went to the bathroom to pee, eaten something, and that you're not tired; then do some foreplay to have better sex.

weasel's picture
the peeing sensation might

the peeing sensation might be your G-spot, so next time you have sex, pee first, then just relax and just let things take their course and yes this is normal

actually, ever since i

actually, ever since i practice my PC muscles it always turning me on and i dont mind........

Anonymous (not verified)
Yeah I agree

I agree with ya, It makes me want to squirt >.>

Anonymous (not verified)
Kegels make me wet

I try to do kegels all the time but they only end up turning me on. Am I doing them right?

Anonymous (not verified)
if they are turning you on I

if they are turning you on I would say yes. They turned me on at first but after a while you get used to it.