#SexColumn: Don’t underestimate the importance of kegel exercises for women

By Sharon GordonAs part of my anti-aging fight I have started going to the gym. I have muscles aching in places I didn’t know I had muscles and this week I was subjected to a “Glute bridge”. My trainer is a young man, Bryan, who is polite and slowly learning that I see the world just a bit differently.This particular exercise seemed to be working all the right muscles for tightening my kegels, and we started discussing how important these muscles are for men and women.Men need their kegels to be strong to help maintain a strong erection and for women a tight, healthy vagina is important for better sex and for maintaining better bladder control. So this week we’re talking about kegels or PC muscles.How do you find your PC muscles and why is it important?The pubococcygeus or kegel muscles are located in the pelvis area.For men, a strong PC muscle and pelvic floor means that the erection will be stronger and higher. For women it is important because it keeps the vagina tight which in turn intensifies the orgasm, but more importantly when you get to my age and you sneeze – you do not pee in your pants. It is just not sexy.The PC muscles are also used to control the flow of urine so the easiest way to find the correct muscle is to stop the flow of urine the next time you go to the loo. Take notice of which muscles you are using to stop the flow, these are the ones you should be exercising.There are a number of exercises you can do to strengthen these muscles including, the glute bridges I refer to above, squeezing the muscles and holding for 10 seconds before relaxing. For women, the use of Benwa Balls, are also recommended. They are available in a variety of different shapes, sizes and weights.You may have seen or read about them in the new 50 Shades Movie. Your friends have discussed them and maybe even giggled. They have been referred to as Kegel Balls, Jade Eggs, Vagina Balls, Love Balls and historically Benwa Balls.They are manufactured out of a variety of materials and are different sizes and weight. Satisfyer and Je Joue have a range that includes 3 different weights for your training success.They are generally are two weighted balls joined to each other by a string of some sort. They can also be two separate weights with no adjoining string. These balls are inserted into the vagina like a tampon and yes you insert both and no they are not too big!They are essentially dumbbells for the vagina.Just remember that exercising your PC muscles is just like exercising any other muscle. Six sit ups every 6 months is not going to give you washboard abs. It has to be at least 2 hours a day, three times a week.Their use as a turn on is undisputed but they have a far more important function. Strengthening your Kegel or PC Muscles!The pubococcygeus muscle (PC for short) is the sling of muscles that support your genitals. Both women and men have a PC muscle and can benefit sexu­ally from exercising it.Exercising increases blood flow to the genitals, and improved muscle tone will enhance your sensitivity to all genital stimulation. Many people report easier and stronger orgasms when their PC muscle is in tone. We often forget that we have to keep all our muscles fit and toned.As we get older muscles soften and sag and the kegels are no different. As they start to sag and soften bladder control becomes an issue especially if you sneeze, skip or laugh and that’s just not sexy! That’s plenty of reason to exercise!To find your PC muscle, practice stopping a stream of urine in mid-flow. The muscle you tighten to do this is the PC muscle. Kegel exercises (named after the gynaecologist who first popularized PC exercises) involve rhythmically con­tracting and relaxing this muscle. Using Benwa balls is far sexier and easier in our opinion.Many women find it easier to locate and exercise their PC muscle when they have a resistive device in their vagina. This resistive device can be a finger, a carrot or even a dildo! I however recommend Ben Wa Balls.Ben Wa Balls can be made of silicone, jelly, glass or hard plastic. They can also be gold-plated or solid metal balls, slightly larger than a child’s marbles. Whatever your Benwa, they are intended for vaginal insertion. (They are not for anal use.) In some circles, rumour has it that their movement inside the vagina can cause a high degree of sexual arousal.The question is, do BenWas work?Here are two opinions:NO! Benwa Balls are a load of rubbish!Benwas are not like Mexican jumping beans. Women’s vaginas envelop the balls quite securely, and you would have to jump up and down to get them to move around at all. On the other hand, whenever a Benwa wearer sneezes, or has a good laugh, the balls can pop out of her vagina. So first the unsuspect­ing customer thinks she’s a sexual failure because she can’t feel a thing, and then she blows her nose at a dinner party and the balls come roiling down her leg! (This opinion was contributed by a person who does not…

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Why it is important to build Kegel muscles

By Sharon GordonJohannesburg – When was the last time you skipped, jumped or just laughed out loud? How did that go for you? Is sneezing in public becoming a danger zone? Chances are that you have lost control of your bladder and your PC or Kegel muscles.Kegel Muscles extend from the pubic bone in the front to your coccyx at the back and support the bladder, uterus and bowel. They weaken through childbirth, lack of use, surgery or age. Men also have this muscle. It is responsible for maintaining an erection, so you can see the value in maintaining it.These muscles were named by Dr Arnold H Kegel, who was looking for a non-surgical method for achieving genital relaxation.Tantra practitioners use the Kegel Muscles to exercise control and explore sensuality. Control increases pleasure during sex. Have you ever heard of edging? It’s when you play to the point of orgasm but then pull it back to increase desire.We all know the saying ‘if you don’t use it you lose it!’ It is particularly true for muscles especially after 40. This muscle can be exercised without thinking about it during penetrative sex. It is true that women who have sex regularly have much stronger Kegel muscles.If you are not having regular sex, you can exercise these muscles in a couple of ways. You need to isolate the muscle and the easiest way to do this is to stop your urine flow. Feel which muscles you are using to do this – this is the one you are looking for and need to exercise by doing ‘crunches’ – the more the better. Sitting in traffic is the perfect gym for this activity.Or you can use an exercise machine in the form of Benwa or Vagina Balls. Also known as Kegel Balls. Every woman should have a pair. They come in a variety of sizes and weights. In the old days – even before me, the were made of Jade or various stone. Today we have a large variety of silicone balls available.Benwa Balls were originally two separate balls manufactured from metal or ivory and used to increase male pleasure during intercourse. Strengthening female genitalia was never on the agenda!In ancient Asia (500 AD) Benwa Balls were known as Rin No Tama, which translates as Tinkling Bells.In recent years these Balls have been medically endorsed as a Kegel Muscle exercising device. Simply put they are dumbbells for your vagina. Insert them with the help of a drop of lubricant if necessary and go about your business. They are not going to work if you lie on the couch.For extra effectiveness you can tighten and strengthen your Kegel Muscles through Kegel exercises while you use your Benwa Balls.Benwa Balls, Kegel Balls, Vagina or Love Balls are all versions of the same thing. Single, duo with or without a tug cord, they are inserted into the vagina like a tampon. We have a variety available in store or online at Lola Montez.The balls are weighted and as such stimulate, massage and train the pelvic muscles making them the sexiest exercise device ever. You do have to wear them regularly. You don’t go to the gym once and expect to be firm and ready for a marathon the next day. It’s the same here. We recommend using them at least 2 hours a day, at least 3 times a week. The more the merrier.In Fifty Shades of Grey – the first book, Christian gives Anastasia a pair of silver balls to wear. You can imagine what that did for sales. So besides being a medical devise they are so sexy to incorporate in play. Wear them to dinner and casually suggest a play.Want to use your Benwa Balls for extra pleasure: Insert them into the vagina while you have anal sex or attach a bullet vibrator to the tug cord.You can test the strength of your Kegel Muscles by doing the tug test. Clamp your Kegel Muscles as tightly as you can and pull in the tug cord. The tighter your muscles the more difficult it will be to extract.A word to the wise, always wear them with panties or better still tight trousers. If your muscles are not as tight as they should be those balls have a way of sliding out! Them slipping down your leg into the isle at your supermarket is just not sexy!If the string breaks off while you are extracting them – don’t panic! They cannot go further than your cervix. Try to relax. Sit on the loo and bear down. They will pop out. Promise.As mentioned, if you don’t know where your Kegel Muscles are? Next time you go to the loo, stop your urine stream and hold, identify the muscles you are using. That’s them.Regular use of Kegel Balls will see a noticeable improvement in your Kegel Muscle strength within 5 weeks. No more random leakage. I have to stress that you have to be religious about this exercising otherwise you’re heading towards invasive surgery or panty liners.Pregnant women are advised to strengthen their Kegel Muscles to prepare the pelvic floor for the stress the body is going to encounter is the final stage of pregnancy and during childbirth.Why do you want them to be strong?Your orgasm will be far more explosive and more importantly, when…

Article Source > www.iol.co.za

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BTL EMSELLA® and Kegel exercises – Genuine doctors testimonials – Nathan Guerette, M.D.



“Traditional Kegel exercises have a number of shortcomings…” Dr. Nathan Guerette, The Female Pelvic Medicine Institute of Virginia, Richmond, VA

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Kegel Exercises For Bladder Control, Vaginal tightening, Fecal Incontinence│Weekend Fitness #21



In this video I will be discussing how to do kegel exercises for women, How to do Kegel Exercises that Strengthen Your Pelvic Floor. Also step by step guide to performing Kegel Exercises.

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9 Easy Warm Up Exercises:

Full Body Fat loss Cardio Workout:

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6 min Full Body Cool Down and Stretching after Workout:

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6 Simple Exercises & Tips To Reduce Breast Size:

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How To Do Kegel Exercises To Strengthen Your Pelvic Floor (the best instruction…with visuals!)



Kegels are often prescribed but rarely taught so most women are doing them incorrectly.

Kegels DO work when done correctly, consistently and coordinated with movement. But before the movement….you need to learn the basics. Come join me in my Buff Muff App www.vaginacoach.com/buffmuffapp

This video will help you understand what a true kegel really is, how to do one correctly and offer you different visualizations to optimize your engagement.

Thank you so much for watching! Every Woman Needs A Vagina Coach! Please make sure to LIKE and SHARE the video and SUBSCRIBE to the channel for the best fitness and wellness advice south of your belly button.

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If you are not pregnant check out my Kegel Mojo Program

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BackLoop Exercises for Urinary Incontinence and The Pelvic Floor


The BACKLOOP is a truly portable spinal decompression device that is particularly effective at targeting disc protrusions and disc herniations. The Backloop allows you to prevent spinal degeneration from starting, because it induces motion into the spine and its discs. Using the Backloop as directed decompresses the spine because of the pumping action of the discs, (similar to a traditional decompression traction table) as shown on the youtube video …….An inversion table which simply stretches the spinal muscles, ligaments and discs, without the pumping action, is not performing decompression. If it did they would have live action video fluoroscopy demo on video! Spinal decompression helps everyone by improving flexibility and posture. The Backloop is only 4 lbs. and installs in 1 minute, and treatments only take a few minutes a day.

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