Why they are needed. Techniques of practice with and without equipment. Links to helpful resources.
“Kegels” are exercises to strengthen the pubococcygeal muscles, a benefit to both men and women. Healthy and strong pelvic floor muscles are needed to support the internal organs of the womb, the bladder, rectum and the bowels. They help to amplify sexual pleasure and orgasm too, this is true for solo pleasure and sex with a partner. Pelvic floor strength is needed for urinary control. The muscles involved can be isolated and felt when stopping the stream of urine. To start and stop the flow of urine by tightening the muscles, pulling up and in, is to understand you have activated the muscles involved. These internal muscles lose strength without use and activity. The saying, use it or lose it is apropos to the health of the pelvic floor muscles.
Muscle tone is lost with prolonged inactivity. In some cases, women’s vaginal strength weakens after pregnancy or during and after menopause. Celibacy without masturbation can also be a factor in the loss of vaginal tone. Practicing kegel exercises helps to strengthen these muscles.
Kegel exercises, also known as pelvic floor muscle training can be practiced anytime. Directing attention inward to the pelvic floor and vaginal opening notice the sensations when pulling the muscles up and in, contracting and pulsing the clitoris, vaginal muscle near the opening, and the deeper layers of muscle inside the vagina. The contraction can be practiced as one strong pull of the internal muscles up and inward and/or as a flutter, with the parts of the vaginal wall contracted in steps – bottom, middle, top, and then in reverse.
The development of strong internal muscles helps with the intensity and pleasure of orgasm. Pulsing and contacting the clitoris and vaginal canal increases arousal and pleasure, combined with rocking the pelvis and breath awareness can lead to heightened sensations and even hands-free orgasm.
Pelvic floor exercise products designed to develop vaginal strength
In the early 1940’s a gynecologist named Dr. Arnold Kegel was helping women to overcome urinary incontinence through pelvic floor exercises instead of relying only on surgery. After several months, some of his clients reported having orgasms for the first time.
The muscles used in the toning exercises benefit the health of the bladder, rectum, the internal muscles, the wall between the bladder and uterus, and maintain vaginal health. Products to assist with the strengthening of the pelvic floor have been available for quite some time. They come in ancient and modern options in a range of materials and designs. Practice with these tools will enhance orgasmic experiences and overall health. Resources with website links are listed below.
Jade Eggs for kegel exercises. A great number of vaginal eggs are made from smooth jade and have a cord attached for withdrawal. They come in different weights and sizes for vaginal muscle training practice. The interior muscles are lifted and contracted, pulled up, held a moment and then released before repeating the cycle. In the same way that hand weights can be used to develop external muscle strength, kegels are done to develop internal strength.
Here is a link. Jade Egg exercises from Taoist practices.
The company Lelo sells The LUNA Beads Pleasure Bead System. Their web page states: “For women seeking stronger orgasms and more intense intimate sensations, LUNA Beads™ are the bestselling pleasure bead system in the world.” This is an attractive Kegel balls set.
The package comes with 4 interchangeable beads and one harness. The beads themselves are large (1.5″ x 1.5″) spherical shells. Inside each shell lies a small free-roaming weight. Two of the beads (1 pink and 1 blue) They have a withdrawal cord attached to them. Three colour choices, black, pink, and blue. There is a smaller size option too. Details: https://www.lelo.com/luna-beads
LUNA Smart Bead™ Lelo also offered this kegel product: https://www.lelo.com/luna-smart-bead
With touch-sensors that respond to every squeeze, the LUNA Smart Bead™ measures orgasm-potential and sets a routine for the wearer.
Vaginal toning with stainless steel weighted bar.
Vagacare, an internal exercise system
Vagacare is a kegel exercise system composed of varying weights that comes with a sturdy storage case. Details: http://vagacare.com/
THE BREATH OF FIRE
Sit in a chair or in a cross-legged position with your spine straight resting your hands on your knees or gently touching the belly. Close your eyes, contract your pelvic floor muscles and take a series of short, fast inhales and exhales through your nose. Try pumping the navel in toward the spine along with the movement and breath. Then relax and breathe normally.
from Dr. Laura Bermanhttp://www.everydayhealth.com/sexual-health/better-sex/tips/exercising-the-love-muscles.aspx
Biofeedback pelvic muscle trainer: http://www.themyselftrainer.com/