National Celebration of Self-Love: Kegel Exercise

Now for those of you who do not know May is National Masturbation Month. So in honor of Masturbation May, I am going to explain the use and purpose of Kegel exercises as well as how to properly practice each technique. Kegel exercises are designed to strengthen and give you voluntary control over a muscle called the Pubococcygeus (pew-bo-kak-se-gee-us), or PC muscle. This is the major muscle for male and female orgasm contraction. The PC muscle stretches from the base of the spine, where it connects to the tailbone, to the front of the body, where it connects to the pubic bone. Exercising the PC muscle can help you increase your awareness of feelings in your genital area, Increase blood circulation in your genital area, increase your sexual responsiveness, help restore vaginal muscle tone following childbirth, and increase your control over your orgasm. According to Kerry and Diane Riley authors of Tantric Secrets For Men:What Every Woman Will Want Her Man To Know About Enhancing Sexual Ecstasy, for men exercising the PC muscle becomes extremely important because it strengthen the erection and increases the sensation of the climax, which is imperative the older men become. In order to locate the PC muscle, when it is time to urinate, try to start and stop the flow of urine with your legs apart (without moving your legs together). The PC muscle is what stops the flow. Now if you don’t get it the first time, try again the next time you need to urinate; don’t give up! Men can stand.


The Techniques:

Slow Kegels

Tighten the PC muscle (like how you stopped the flow of urine) for a slow count of 3. Then relax the muscle.

Quick Kegels

Tighten and release as quickly as you can. It will feel like a flutter. You will gradually gain more control.

Pull in/ Pull out

Pull up your entire pelvic area as if you’re trying to suck up water into your genitals. Then push out or bear down as if your trying to push the imaginary water out. (This technique will use several “stomach” or “abdominal” muscles as well as your PC muscle).


At first do 10 of these exercises (1 set), 3 times a day (3 exercises x 10 times x 3 times times a day = 90 total exercises to start.)

Each week add 5 more times to each exercise. Example: Week 2-3 sets x 15 times x 3 times a day; Week 3-3 sets x 20 times x 3 times a day; Week 4-3 sets x 25 times x 3 times a day.


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