Women's Health: How to Do Kegel Exercises
6 of 12 in Series: The Essentials of Women's Sexual Health
Kegel exercises target the muscles in your genitals. These muscles are often weakened from the stretching that occurs during childbirth, but any woman — including those who have never been pregnant — can benefit from knowing how to do a proper Kegel.
Essentially, a Kegel provides a good workout for your genitals, which allows a woman to control urination and to enjoy greater clitoral stimulation during sex. Here’s how you do these exercises:
First locate the muscles surrounding your vagina.
The best way of doing this is to feel which muscles you use when you try to stop the flow of urine. These are the pubococcygeus (PC) muscles.
Practice squeezing these muscles.
Inserting your finger into your vagina and then squeezing down on it may help.
Gradually build up the number of repetitions and the length of each squeeze.
Just as with any exercise, increasing your effort will strengthen your PC muscles. Try to build up so you can do three to five sets of ten each day.
You can do these exercises at any time, even while talking on the phone. After about six weeks of doing Kegel exercises, you should begin to gain control over the PC muscles. The PC muscles contribute to control over urination and also are the muscles that incur the most contractions during orgasm.
Men also have a set of PC muscles and by doing the same exercises can develop those muscles. Doing this can give some added control over ejaculations and potentially more powerful orgasms.