KEGEL: THE EXERCISE THAT MAKES YOUR VAGINA TIGHT AND SWEET FOR YOUR MAN.
Kegel exercises are also known as pelvic floor exercises.they are series of pelvic muscle exercises designed to strengthen the muscle of the pelvic also known as the PC muscle. Dr. Arnold Kegel developed the Kegel exercise in 1948 as a method of controlling incontinence ( leakages) in women after childbirth.these exercises are now recommended for women who has loose vagina. The exercises if carried out properly are guaranteed to make the vagina so tight that the woman would begin to feel like a virgin again. Kegel orgasms is also guaranteed to enhance orgasms in women.
HOW TO DO KEGEL EXERCISE
It takes diligence to identify your pelvic floor muscles and learn how to contract and relax them. Here is how to do it:
- Find The Right Muscles
Insert your finger inside your vagina and try to squeeze the surrounding muscles. you should be able to feel your vagina tighten and your pelvic floor muscles move upwards. now relax your muscle and feel your pelvic floor return to its starting position. You can also try to stop the flow of urine when you urinate, if you succeed you've got the basic move. Don't make a habit of starting and stopping your urine stream though. Doing kegel exercise with a full bladder or while emptying your bladder can actually weaken the muscles, as well as lead to incomplete emptying of the bladder which increases the risk of urinary tract infection.
- Perfect Your Technique
Once you've identified your pelvic floor muscle, empty your bladder and lie down or sit down. Contract your pelvic floor muscles, hold the contraction for five seconds, then relax for five seconds. Try it five or six times in a row. Work up to keeping the muscles contracted for ten seconds at a time, relaxing for ten seconds between contractions.
Maintain Your Focus
For best result, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath, instead breathe freely during the exercises.
- Repeat Three Times A Day
Aim for at least ten sets of repetitions a day. you might try to make a practice of fitting in a set every time you do a routine task, such as checking E-mails, commuting to work, preparing meals or watching TV.
- Ask For Help
When you are having trouble doing kegel exercises, don't be embarrassed to ask for help. Your doctor (especially a gynecologist) or other health care providers can give you important feedback so that you learn to isolate and exercise the correct muscles.
In some cases, biofeedback training may help. During a biofeedback session, your doctor or other health care provider insert a small monitoring probe into your vagina or places an adhesive electrode on the skin outside your vagina or anus. When you contract your pelvic floor muscles, you'll see a measurement on a monitor that lets you know whether you've successfully contracted the right muscles. you'll also be able to see how long you hold the contraction.
- When To Expect Results
If you do your kegel exercises faithfully, you can expect to see results such as tight vagina and less frequent urine leakage within about eight to twelve weeks. For some women the effect is dramatic. For continued benefits, make kegel exercises a permanent part of your daily routine.
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