Kegel exercises are designed to tighten vaginal muscles. Many women and men do them to control incontinence. However, women also do them achieve greater performance and gratification during sexual intercourse. For women, orgasm often arises from the controlled movements of these muscles. Kegel exercises can also stimulate clitoral orgasm, which eludes many women.

Likewise, many women perform kegels after having babies because vaginal deliveries strain these muscles. Women also perform them while they are pregnant in order to condition their bodies for childbirth. For expectant mothers, kegels are widely known to ease discomfort during the later stages of pregnancy. Also, kegels greatly facilitate childbirth and hasten childbirth recovery.

Kegel exercises are not an alternative therapy, but are recommended by many gynecologists. In fact, many women first learn about kegels through their gynecologists, after they complain of bladder weakness or vaginal looseness.

Many women are confused about kegel exercises. They are not complicated, but consist of repeatedly tightening and relaxing the pelvic floor muscles surrounding the pelvic bone. In order to locate these muscles, women may first try to stop their urination midstream. If they find they can?t control the urinary stream, it is likely they have weak vaginal muscles.

Before women start their kegel exercises, it is recommended they empty their bladders for maximum comfort. Each exercise consists of contracting, holding, and releasing pelvic floor muscles. It is recommended women use resistance weight to produce stronger results. Resistance usually comes in the form of dumbbells or other weights that are placed on top of the pelvis during squeezing repetitions.

Kegelmaster, furthermore, is an example of a vaginal exerciser. It consists of a specially designed weight that is inserted into the vagina and pushes against vaginal muscles for strength-training. Many women report excellent results with Kegelmaster because it directly stretches vaginal muscles. They do not report any discomfort with the tool and claim it fits them naturally.

In actuality, women need to perform kegel exercises properly in order to see good results. In fact, doing them improperly may actually worsen their problems. One introductory kegel exercise is periodically stopping urinary flow to work vaginal muscles, though it is not advised to do this repeatedly. Women may also use vaginal weights, such as Ben Wa balls, that are inserted the into the vagina for squeezing. Moreover, women may simply insert a finger into their vaginas and squeeze their muscles tightly around the finger. Whatever the tactic, doctors advise women to do ten repetitions of kegels three times a day for best results. These exercises often become much easier as women continue to do them, which leads to greater sexual pleasure and bladder control.

Even women who report no sexual or continence problems can benefit from kegels. Doing these exercises will greatly help women prevent incontinence and bladder problems. Though women may not experience these problems now, it is likely they will in the future unless they build vaginal muscle.

Mary is the writer and the founder of the Amazing Kegelmaster Network. To learn how to solve issues like uterine prolapse, cystocele, rectocele, incontinence, overactive bladder, pelvic pain,lack of vaginal tightness or unsatisfactory orgasm check out articles Amazing Kegelmaster Blog.

The answer? Kegelmaster. The Kegelmaster offers varying degrees of resistance through a series of springs that help women strengthen the muscles within their vaginal region. The result is amazing and noticeable within weeks of daily using the Kegelmaster for just a few minutes a day.

Especially after the birth of a baby, many women begin to experience adverse effects such as incontinence, loss of sex drive, more difficult to achieve orgasms, and loss of muscle tone, resulting in a less tight vaginal opening. But even if you have never had a baby, age naturally starts to effect the vagina.

Basically, what I am saying is that every woman should owns and use a Kegelmaster.

* Improved sexual intimacy

By exercising the pubococcygeus muscles, the muscles become stronger and tighter. The result of this new found muscle tone is a tighter vaginal opening and more resultant friction during lovemaking. This improves the sexual stimulation of both partners.

The improved muscles tone also means better muscle control. Men whose partners have used the Kegelmaster report that they have been brought to orgasm by the simple act of their partners contracting and releasing their muscles around the penis.

* More intense orgasms

Most women never experience a vaginal orgasm. However, after the use of the Kegelmaster, many women have begun experiencing regular, intense, and multiple vaginal orgasms. As the exercise their pubococcygeus muscles, they are simply becoming more in tune with their vagina and are able to relax the into orgasmic stimulation during intercourse.

Some women begin experiencing what is referred to as ejaculatory orgasms, where they actually emit ejaculate with intense orgasms.

* Pre-intercourse workouts

Many women have discovered that if they use their Kegelmaster about 15 minutes prior to intercourse, that both they and their partner notice an even more satisfying love making experience. While the Kegelmaster is definitely not a sex toy, it can be used quite pleasurably during foreplay.

* Prevention and reversal of early onset prolapse

Uterine, bladder, vaginal, womb prolapse are serious physical conditions that can result in difficulty during intercourse, problems passing bowel movements, and urinary incontinence. These conditions were once thought to be repaired by surgery, but the Kegelmaster has helped many women prevent and reverse prolapse by regular, daily Kegel exercises. NOTE: It is important that you catch any prolapse early and begin Kegelmaster exercises immediately.

* Incontinence

Many women start to experience a form of incontinence that they often refer to as cough-pee incontinent during late term pregnancy. As subsequent children are born, the problem may worsen, but even if there is no problem in this area, future incontinence may be a serious problem.
Ladies, whether you are sexually active or not, young or old, have children or are childless, you can benefit from the Kegelmaster. It is a piece of exercise equipment that you definitely will love.

Women are different from men. They are more delicate and sensitive, not only emotionally but also physically. One of the most prone areas in a women?s body is the pelvic floor. That is why a lot of health professionals are looking for ways on how to strengthen the pelvic floor muscles, and one of the proven and famous ways is through kegel exercise.

A closer look at kegel exercise

Kegel exercise is a very simple type of exercise, in which all you have to do is to contract and relax the muscles of your pelvic floor. Its aim is to fortify the muscle tone in the pelvic area by strengthening the muscles. Kegel exercise is so far one of the easiest exercise that doesn?t require much activity and time.

The importance of exercising your pelvic muscles

Common problems that most women encounter are urinary incontinence, bowel incontinence, cystocele, rectocele, pelvic prolapse, pelvic pain, unsatisfactory orgasm, lack of vaginal tightness and sexual dysfunction. These mainly happen because the muscle of the pelvic floor becomes weak.

Other factors that can cause these muscles to weaken are childbirth, pregnancy, obesity, aging and abdominal surgeries such as cesarean section. To regain the strength of the pelvic floor muscles, an exercise termed as kegel should be done regularly.

One breakthrough device that has been proven to help women achieve the best out of a kegel exercise is the Kegelmaster. Kegelmaster aims to make kegel exercises more effective and easier to do.

How Kegelmaster works

A kegel exercise becomes useless if done without any resistance. Kegelmaster works by incorporating resistance to every squeeze and relaxation that is needed to produce a healthy pelvic floor muscle. Without the necessary resistance that Kegelmasters can offer, each kegel exercise would just be a simple exercise that cannot provide any benefits.

The Kegelmaster is important in reconditioning the pelvic floor muscles that are weakened by relying on the basic principle of a progressive exercise that uses resistance. This progressive resistance that Kegelmaster devices can offer is proven to be the most efficient way to strengthen and build muscles. It is the same exercise technique that is most commonly used and taught in rehabilitation facilities, medical facilities, sport gyms, and health clubs.

Why Kegelmaster is so effective

Being a compact unit of about 1 inch in diameter and 7 inches in length, Kegelmaster consists of two arms that are joined by a small hinge at the end. The first 4 inches of the component that can be found near the hinge is made up of a barrel.

The barrel is made up of four posts in which the surgical grade stainless steel springs are provided, which creates 15 different levels of resistance. This is what makes the Kegelmaster effective and powerful.

Why kegelmaster is the best choice

Kegelmaster can offer you the benefits that kegel exercise alone cannot provide. With regular use, a significant increase in the pelvic floor muscle strength can be achieved. Aside from these benefits, Kegelmaster is pleasurable and is very easy to use.

Nothing can beat the powerful wonders of Kegelmaster. If you want to get all the benefits a kegel exercise can offer, Kegelmaster is the perfect choice.

Duration : 0:3:8

Your Best Orgasm Ever!

“The Kegelmaster^TM is the best and most effective device in helping a woman achieve more frequent, stronger, longer lasting and more satisfying orgasms!”"SEX IS DEFINITELY BETTER.” -Faith, 34, graphic designer

“After only a short time using the Kegelmaster^TM I began experiencing intense full-body orgasms during intercourse. The best orgasms I have ever had. Sex is definitely better!”

DEVICE The Kegelmaster, Only $98.95

WHAT IT IS A device that tones your PC muscle using resistance.

HOW IT WORKS You insert it into your vagina, then you practice squeezing and releasing the device by tightening your vaginal wall around it.

WHAT WE FOUND “When I opened the box I thought it was really funny looking. But it was easy to use. I started with the lowest of fifteen tension settings and worked up to level five by the end of a four weeks.”

BETTER ORGASM? “Yes. Sex is definitely better for both me and my partner after using it. He says I feel tighter – and I can feel how strongly I contract, especially during orgasm.”

BIOFEEDBACK “Faith’s muscles were healthy and well balanced to begin with, and she added even more stamina by doing these exercises, which accounts for her positive results,” says Dr. Glazer.

The Kegelmaster^TM is truly amazing in what it can do for your sex life. In fact, we are so confident that the Kegelmaster^TM will improve your sex life, that if you are not completely satisfied, return it and Kegelmaster, LTD will refund 500% of your money! Nowhere else will you find a company with the confidence to stand behind their product like this!

Child bearing does indeed loosen the muscles of the vagina. The
techniques we divulge to you will easily and quickly give you strength
over what you had as a virgin, and control of the most seasoned
courtesans.”
From a company that sells a book on how to exercise the vagina

“My New Year resolution will be to exercise my vaginal muscles so
they really can squeeze the life out of the guys.”
Editor of an erotic magazine

With some women, the man will experience a wonderful secret
during her orgasm. Don’t any of you women who know about
this let the secret out.
I will not only let the secret out but tell men that women who do
their Kegels can constrict their vaginal muscles like that voluntarily,
at least some of the time, and that even trying to do it when it doesn’t
quite come up to that level is pleasurable.”
Anonymous woman (from a discussion on use-net)

“Some of you may have the pleasure, as I do, of having a wife that does
Kegel exercises to tighten up the vaginal muscles. Very nice feeling during
intercourse.”
Anonymous man, from a news group

“My girl friend plays with her muscles and she says it feels better when the
fit is tight.”
Anonymous man

“The first time I made love, after the vaginal exercise course, and used
my love-muscle, was with my workmate Andrew. It was fantastic.
Waves of pleasure rinsed through my body and I got goose flesh all over.
Since then, my well trained love muscle has
given me and my lovers many wonderful and violent orgasms.”

Do the following exercises 3 times a day, every day.
They will only take a couple of minutes.

Exercise 1: contract your muscles during 3 seconds. Release. Repeat 10 times
Exercise 2: squeeze and release your muscles as rapidly as possible. Repeat 25 times.
Exercise 3: imagine you are trying to draw something into your vagina. Hold for 3 seconds.
Release. Repeat 10 times.
Exercise 4: imagine you are trying to eject something from your vagina. Hold for 3 seconds.
Release. Repeat 10 times.

- – -

“I have developed the old, usual Kegel-exercises, as I noticed that they don’t quite exercise
the muscles to be used effectively during intercourse. Read on to learn how to get maximum
control of your love muscles. You can do the exercises both alone and together with your
partner during intercourse. When you are practising on a man – try to keep a slow pace
before you reach climax so that you have time to feel what’s happening when you are using
your muscles. Have fun!

The Basic Contraction: Begin the contraction movement from your anus, where the
‘Kegel’-muscles begin. Then, contract forward, upward. Presumably, it will feel harder
to contract the higher up in your vagina you are trying, especially if you’ve given birth.
But it is these muscles that are the most favorable in stimulating the G-spot, so don’t
neglect them. It may be easier to find the right muscles if you put a finger deep inside
or a dildo. Contract and hold for three to five seconds to begin with. Breathe out while
you’re squeezing. Put a hand on your stomach to make sure that it is relaxed. Rest for
some seconds before repeating the contraction. Repeat 15-20 times. This exercise can
be done in any position you like, even standing. Try to slowly stand on your toes and
contract while ‘rising’. Increase the time you are squeezing as you are getting stronger.
Have as a goal to be able to hold the contraction for ten seconds. Think of beginning
the contraction movement gently – you should try to squeeze strongly, not violently!

The Fast Contraction: Squeeze and release with suitable speed. Increase the intervals
when you have become stronger and tighten/release as fast as you can and for as long as
you have the strength. Relax and repeat twenty times.

The Pause-Contraction: Do Fast Contractions, but with a short pause between the
squeezes, as long as you have the strength. Rest and repeat five times.

The exercises will be most effective if you use the positions described below. After a
while you’ll find which one that suits you the best, and with which rythm and strength
you are gonna exert them. Exercise in one position a day and change position the next
day. Ten minutes a day is enough. You can do the exercises both when you’re alone
and during intercourse.

The missionary: Lay on your back, with your legs bent and your knees apart and
drawn(curled) up towards your shoulders. Squeeze as mentioned (The Basic Contraction,
The Fast Contraction and The Pause Contraction). Examine if you can find a more
favourable variant, for example; putting a pillow under your buttocks – it might be easier
to exercise if your vagina comes up a little. Or put the soles of your feet on the bed with
the knees bent, and raise/lower your lower abdomen. Squeeze on the way up.

From behind: Stand on all fours (on your knees and hands). Try with your knees apart
and together respectively. Try to lower your chest towards the bed so that your buttocks
raises, or try to lay on your stomach. Find out in which position it is easiest to squeeze.

Ride a horse: Stand on your knees with your legs apart and squeeze. Raise while
squeezing, and lower yourself when relaxing, as if you really was riding.

Squat: Sit on your heels with your feet apart: Raise and lower your lower abdomen,
squeeze when moving up.”
Female article writer in a magazine for women

- – -

“In the mid twenties, the muscles will begin to lose their elasticity, and this will be intensified
during childbirth when they are stretched to a great degree. But even you who haven’t given
birth will be wise to begin exercising if you not already do that.
If you think it’s a struggle – some muscles are harder to control than others – so don’t give
up! You’ll get a fast and inspiring result. It will please your partner too, not only beqause you
hopefully will enjoy sex more. It is, of course, nice for your partner too if you can squeeze
his sex thoroughly when you make love. Just remember to continue to exercise everyday,
else the muscles will lose their vigour again.
Strong stomach muscles will also help to control your lower abdomen. But think of relaxing
the muscles of your stomach when exercising, so you don’t use the wrong muscles. Don’t
forget to move your hips, that both make it easier and strengthens the contraction.
If you exercise 6-10 minutes a day you’ll probably notice results within a week. Vaginal
exercising is nothing mystic but is about learning to know your body and to keep it in shape
for the rest of your life.”
From a women’s magazine

Simply beqause you’ll have more fun in bed. As mentioned above,
exercised vaginal muscles will give you(and your partner) more
pleasure during intercourse. His penis will feel bigger and your
orgasms will be stronger. It will make childbirth easier and it
prevents incontinence. You’ll be a better sexual partner (men
*love* a strong vagina). It might even help you find/keep your
partner.

Beqause you(and your partner) will enjoy sex that much more.

After childbirth, you will regain your tightness much faster (if you
don’t exercise, some say it takes eight years to regain tightness).

If you exercise, your vagina will not only get tighter but also stronger.
As mentioned, this will make the penis of your partner feel bigger,
you’ll get stronger orgasms and you prevent incontinence.

Unfortunately, when getting married, many women stop exercising. If
they break up, they begin to exercise again (as they wanna get a new
partner, they try not only to look good and get into shape on the
‘outside’ but also on the ‘inside’(by having a tight vagina)). If they had
kept exercising during their marriage, they would have had a much
richer sex life and a tighter vagina (as well as preventing some female
related problems).

- – -

-At what age should I start to exercise?

The younger you are when you start exercising, the better.

- – -

-Should *all* women really do these exercises?

Yes, regardless of age and whether you’ve given birth or not, you
should exercise.

- – -

-I am 42 years old. I want to get an improved sex life and bladder control.
Is it too late for me to start Kegel exercising?

No, it is never too late to start!

- – -

-How is a Kegel exercise done?

It’s very simple.
The easiest way to exercise is simply to contract the vagina, then relax.
Repeat 20-400(depending on your strength) times/day.

As well as being simple to do, the exercises only take some minutes each day.
And unlike other exercises(like jogging, swimming, strength training, etc.),
you don’t even have to take a shower afterwards, and the results are very
rewarding.

Aleternative (more efficient and advanced) ways to exercise are described
further down this page.

When exercising you should not use your stomach, leg, back or buttock muscles.
Breathe slowly and deeply.
Put your hand on your stomach when you squeeze your pelvic muscle.
If you feel your abdominal muscles move, then you are also using these
muscles. Your leg and buttocks muscles should not move.

There’s also gadgets like kegelmaster to help women locate and exercise
the right muscles.

-I don’t know how to contract my vagina!

It’s the same muscle you flex when you try not to pee(like when you
feel you really need to visit a toliet but there’s is no one around).
Next time you’re urinating, try to stop in mid flow(without using your
legs). The muscle you use to start and stop is the pubococcygeus muscle.
(This is only a way to find the muscle – Kegel exercises should normally
not be done when urinating).

-How do I know if I’m exercising the right muscles?

Put a finger (or two) into the vagina and squeeze. You should feel your vagina tighten.
Or, ask your gynaecologist. She will help you.

Another way is to tighten your vaginal muscles to grip your partner’s penis during
intercourse – if your vagina isn’t too weak, your partner should be able to feel an
increase in pressure.

-I’m getting headache when exercising. What’s wrong?

If you get headaches when exercising, then you are also tensing your chest
muscles and probably holding your breath. If you find the exercises tiring or
if you get back pain or stomach pain after you exercise, then you are probably
trying too hard and using stomach muscles.

-I want to learn how to use the vaginal muscles deeper inside.

These muscles are harder to find. It may be easier if you use a dildo when
exercising, though. More on resistance kegels further down this page.

-I find the exercises boring! Is there a way to make them more fun?

Yes. If you want, you can masturbate at the same time. Masturbating is not
filthy but natural. All women should masturbate, whether they have a partner
or not. Masturbating helps you to learn more about your body/genitals, what
you like/enjoy regarding sex and makes you more open minded towards sex.
Actually, many women get a better sex life if they masturbate. It will also help
you let out/get rid of stress/tension. According to several surveys, up to 90%
of women(married as well as unmarried) masturbates, many of them several
times a week.

Or buy Ben Wa balls and contract around them! Ben Wa balls are inserted
into the vagina and are intended to give the woman pleasure when she walks.
As you’ve something to squeeze around, your Kegel exercises will feel natural.

More on this further down.

-Is it true that some women let doctors sew their vagina in order to
get tighter? Is that really better than exercising?

Sadly, although it’s not common, it seems like some(often rich) women
do this to get a tighter vagina.
Some doctors also make ‘love-stitches’, during the repair of epiosiotomy
(after childbirth) to make the vagina tight.

However, as these women don’t get the benefits mentioned above (like
stronger vaginal muscles, stronger orgasms, preventing incontinence, etc.),
Kegel exercising is much better. Thus, ‘love-stitches’ is not a substitute for
Kegel exercising.

-Can men do Kegel-exercises?

Yes. But it won’t make the penis harder(not much anyway) or anything
like that(so, a weak muscle doesn’t mean a soft penis). What it can do,
though, is to help men delay/control orgasm.

- – -

The Kegelmaster was the first product of its kind on the market, first sold in 1997. Kegelmaster was marketed and founded years before any of the other look-alike-products. There are products that may look like the Kegelmaster or may appear to have the same features as the Kegelmaster, but don’t be fooled by these products that have tried to copy the Kegelmaster. As a woman we all know how good copies of things turn out. You can always tell by the low price. They are cheap imitations. A woman that truly cares about herself deserves the best. This is why you deserves the #1 Doctor recommended product of its kind in the world, the Kegelmaster.

It has been brought to my attention by many women, who have bought other products which have tried to copy some of the incredible features of the Kegelmaster, that these products will not extend (open) their muscles when inserted. The muscles must be extended in order to get a contraction (closure).This makes these products useless and a total waste of your money. Here is something we women need to remember, the price of a quality product which works is soon forgotten; whereas, the price of an inferior product that doesn’t work is remembered forever. We at Kegelmaster are sorry that you have spent your money and time on these inexpensive, inferior, look-a-like copies. We at Kegelmaster are willing to make it up to you and give you the chance to change your life.

I have tried all of these products and have found them all inferior. The first 6 were so weak that they would not even extend my pelvic muscles on their strongest setting. The Super Kegel is for those women that will believe anything and buy it.

If you would like to discuss any of these products with me personally, please email us on the contact page. In fact, I am so convinced that you will be satisfied with our product, Kegelmaster, LTD will offer you a five hundred percent (100%) Money Back Guarantee on our product if it is not 100% more effective than any other product of its kind on the market.

President
Kegelmaster LTD

In the 1940’s, Dr. Arnold Kegel, a gynecologist, recommended these exercises for his patients to avoid stress incontinence after childbirth. Thus, the name, Kegel exercises persists today.

It is not just after childbirth, but lifelong, that women often have problems with stress incontinence.

There are other reasons for doing Kegel exercises as they increase circulation to your vaginal and rectal areas. For women who are pregnant, Kegel exercises can speed healing from an episiotomy done during childbirth. Also, Kegel exercises can reduce the chance of developing hemorrhoids from childbirth.

A Kegel exercise consists of a squeezing and lifting action of your vaginal wall muscles. While doing a Kegel exercise, do not tighten your tummy, buttocks or leg muscles. Hold the Kegel exercise for about 10 seconds then relax for a few seconds.

Kegel exercises should be done in sets of ten, three or four times during the day. When you first start, just do a few at a time, several times a day, then work your way up to sets of ten.

Kegel exercises will assist a pregnant woman to have an easier delivery as the pelvic floor muscles will be more toned. The likelihood of tearing during delivery will be reduced.

Another approach to determine if your pelvic floor muscles are in good shape is to try to stop your urine flow in midstream. If you can do this, these muscles are in good condition. If not, try doing Kegel exercises, and you will see a difference.

To do Kegel exercises correctly, think of them as “winking” your vagina. Positioning in various ways while doing Kegel exercises can further tone your pelvic floor. Try doing Kegel exercises while lying down, sitting up, squatting and on all fours.

Kegel exercises can help women at other times in life than just while they are pregnant. They can make sex with your partner more enjoyable at any time, not just during the postpartum phase.

Kegel exercises can help women of all ages reduce the risk of prolapsed uterus, stress incontinence, overactive bladder and unsatisfactory orgasm. Many women report having stronger more satisfying and multiple orgasms after an ongoing routine of Kegel exercises done correctly.

Later in life, after menopause, Kegel exercises done as a routine from midlife on, can increase vaginal wall thickness and lubrication. In addition to reducing the risk of urinary incontinence, Kegel exercises can prevent or reverse rectal incontinence.

It will usually take about 3 or 4 weeks to see an improvement in stress incontinence from a routine of Kegel exercises.

just try it

Exercising Your Pelvic Muscles

Why exercise pelvic muscles? How do you exercise your pelvic muscles? Hold the Squeeze ’til After the Sneeze Points to Remember Why exercise pelvic muscles?

Life’s events can weaken pelvic muscles. Pregnancy, childbirth, and being overweight can do it. Luckily, when these muscles get weak, you can help make them strong again.

Pelvic floor muscles are just like other muscles. Exercise can make them stronger. Women with bladder control problems can regain control through pelvic muscle exercises, also called Kegel exercises.The pelvic muscles work to control the release of urine.

Pelvic Fitness in Minutes a Day

Exercising your pelvic floor muscles for just 5 minutes, three times a day can make a big difference to your bladder control. Exercise strengthens muscles that hold the bladder and many other organs in place.

The part of your body including your hip bones is the pelvic area. At the bottom of the pelvis, several layers of muscle stretch between your legs. The muscles attach to the front, back, and sides of the pelvis bone.

Two pelvic muscles do most of the work. The biggest one stretches like a hammock. The other is shaped like a triangle. These muscles prevent leaking of urine and stool.

You can make these pelvic floor muscles stronger with a few minutes of exercise every day.
How do you exercise your pelvic muscles?
Find the right muscles. This is very important. Your doctor, nurse, or physical therapist will help make sure you are doing the exercises the right way.

You should tighten the two major muscles that stretch across your pelvic floor. They are the “hammock” muscle and the “triangle” muscle. Here are three methods to check for the correct muscles.

Try to stop the flow of urine when you are sitting on the toilet. If you can do it, you are using the right muscles.

Imagine that you are trying to stop passing gas. Squeeze the muscles you would use. If you sense a “pulling” feeling, those are the right muscles for pelvic exercises.

Lie down and put your finger inside your vagina. Squeeze as if you were trying to stop urine from coming out. If you feel tightness on your finger, you are squeezing the right pelvic muscle.

Don’t squeeze other muscles at the same time. Be careful not to tighten your stomach, legs, or other muscles. Squeezing the wrong muscles can put more pressure on your bladder control muscles. Just squeeze the pelvic muscle. Don’t hold your breath.

Repeat, but don’t overdo it. At first, find a quiet spot to practice?your bathroom or bedroom?so you can concentrate. Lie on the floor. Pull in the pelvic muscles and hold for a count of 3. Then relax for a count of 3. Work up to 10 to 15 repeats each time you exercise.

Healthy sphincter muscles can keep the urethra closed.
Do your pelvic exercises at least three times a day. Every day, use three positions: lying down, sitting, and standing. You can exercise while lying on the floor, sitting at a desk, or standing in the kitchen. Using all three positions makes the muscles strongest.

Be patient. Don’t give up. It’s just 5 minutes, three times a day. You may not feel your bladder control improve until after 3 to 6 weeks. Still, most women do notice an improvement after a few weeks.

Exercise aids. You can also exercise by using special weights or biofeedback. Ask your health care team about these exercise aids.

Hold the Squeeze ’til After the Sneeze
You can protect your pelvic muscles from more damage by bracing yourself.

Think ahead, just before sneezing, lifting, or jumping. Sudden pressure from such actions can hurt those pelvic muscles. Squeeze your pelvic muscles tightly and hold on until after you sneeze, lift, or jump.

After you train yourself to tighten the pelvic muscles for these moments, you will have fewer accidents.

Points to Remember
- Weak pelvic muscles often cause bladder control problems.|
- Daily exercises can strengthen pelvic muscles.
- These exercises often improve bladder control.
- Ask your doctor of nurse if you are squeezing the right muscles.
- Tighten your pelvic muscles before sneezing, lifting, or jumping. This can prevent pelvic muscle damage.

My Pelvic Muscle Exercise Log
Print out this chart and record your pelvic muscle exercises.

Sunday
I exercised my pelvic muscles ____ times.
I spent ____ minutes exercising.
At each exercise session, I squeezed my pelvic muscles ____ times.

Monday
I exercised my pelvic muscles ____ times.
I spent ____ minutes exercising.
At each exercise session, I squeezed my pelvic muscles ____ times.

Tuesday
I exercised my pelvic muscles ____ times.
I spent ____ minutes exercising.
At each exercise session, I squeezed my pelvic muscles ____ times.

Wednesday
I exercised my pelvic muscles ____ times.
I spent ____ minutes exercising.
At each exercise session, I squeezed my pelvic muscles ____ times.

Thursday
I exercised my pelvic muscles ____ times.
I spent ____ minutes exercising.
At each exercise session, I squeezed my pelvic muscles ____ times.

Friday
I exercised my pelvic muscles ____ times.
I spent ____ minutes exercising.
At each exercise session, I squeezed my pelvic muscles ____ times.

Saturday
I exercised my pelvic muscles ____ times.
I spent ____ minutes exercising.
At each exercise session, I squeezed my pelvic muscles ____ times.

——————————————————————————–

Let’s Talk about Bladder Control for Women is a public health awareness campaign conducted by the National Kidney and Urologic Diseases Information Clearinghouse (NKUDIC), an information dissemination service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), National Institutes of Health.

——————————————————————————–

National Kidney and Urologic Diseases Information Clearinghouse
3 Information Way
Bethesda, MD 20892?3580
Phone: 1?800?891?5390
Fax: 703?738?4929
Email: nkudic@info.niddk.nih.gov
Internet: www.kidney.niddk.nih.gov/

The National Kidney and Urologic Diseases Information Clearinghouse (NKUDIC) is a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). The NIDDK is part of the National Institutes of Health of the U.S. Department of Health and Human Services. Established in 1987, the Clearinghouse provides information about diseases of the kidneys and urologic system to people with kidney and urologic disorders and to their families, health care professionals, and the public. The NKUDIC answers inquiries, develops and distributes publications, and works closely with professional and patient organizations and Government agencies to coordinate resources about kidney and urologic diseases.

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The strengthening and toning of the Kegel muscles may eliminate the need for expensive surgeries and incontinence products. The increased circulation of blood flow to the vaginal muscular area causes greater sensitivity to any stimulation and a tremendous decrease in the vaginal opening. This is extremely helpful for those who suffer from medical conditions like stress incontinence, urge incontinence (overactive bladder-frequency), pelvic pain, bladder prolapse (cystocele), uterine prolapse or rectocele. Although Kegel exercises have been done for years, they are simply not as effective without added resistance. The Kegelmaster? adds dynamic progressive resistance to kegel exercises to strengthen the vaginal area muscles rapidly and effectively. To discover the many benefits of using the Kegelmaster?, please browse our web site and read any information that may answer your questions regarding our product. Read understanding incontinence. Don’t take that step to diapers, it’s not necessary! This is a way for you to avoid that for the rest of your life!

Kegels are done by women before and after childbirth.

Before childbirth, the Kegelmaster helps prepare and strengthen your muscles, helping you during labor. After childbirth, a woman is concerned about her vagina returning to normal size. Kegel exercises are the first recommendation a doctor makes, to regain vaginal strength and tightness. Click here for more details.

Kegel exercises help strengthen your pelvic muscles, which weaken during childbirth. Why would you want to strengthen these muscles? If they are weak, you could have bladder control problems. You may also find that intercourse is more fulfilling when you have control of your kegel muscles.

Not sure how to do your Kegel’s? Pretend that you are trying to stop the flow of urine the next time you are sitting on the toilet (or anywhere for that matter). Those are the very muscles you need to contract in order to do your Kegels. You can also insert a finger into your vagina and try squeezing just like you are trying to stop the flow of urine. If you feel tightness around your finger, you are performing the exercise correctly.

Be sure when you are doing your Kegel’s that you concentrate on the pelvic floor muscles specifically; try not to do any other exercises. You should squeeze for about 15 seconds several times per day.

It is important that you don’t overdo your Kegel’s particularly in the early weeks after birth, or you may become very sore. Consider working up to doing three sets of ten repetitions over the course of the day.

Of course other exercises are important to get back in shape for new moms, remember to try and enjoy the experience.

Article by Beverley Brooke, author of “Ensure a healthy safe pregnancy for you and your baby”, visit http://www.pregnancywizard.com for more on kegal exercises

Article Source: http://EzineArticles.com/?expert=Beverley_Brooke

The Kegelmaster? is a revolutionary progressive resistance exerciser created for women. One frequently asked question is what is the KegelMaster? Perhaps the real question is what does the KegelMaster do? There is a tremendous number of unused muscles in the pelvic floor. Until now women were unable to exercise these muscles. The Kegelmaster? was specifically designed to cradle all the pelvic floor muscles, adding progressive dynamic resistance. Kegel exercises are much less effective without resistance! Strengthening and toning these muscles may eliminate the need for expensive surgeries and/or incontinence products.

One brave woman opened up an asked this question in a women?s forum:

Let’s talk about kegels. Or rather, incontinence. I know, it’s a very delicate subject, and I have frequently been embarrassed, ashamed, etc. about this little problem. For one thing, I didn’t think I’d even face this until into my 80s or so. I’m too young to have to wear pads every day. I do kegels, when I think about it. I’m probably 10 pounds overweight, most of it in my belly and thighs. I don’t have health insurance, so getting that little ‘tie-up surgery? is out. And besides, my little sister had that done and 6 years later, it’s no longer effective. Anyone else struggle with this?

So, let?s talk about urinary incontinence (UI) in women. To begin with, there are several types, but we?ll focus on the two main ones here.

Stress urinary incontinence (SUI) (that?s the kind that occurs when you sneeze, cough, lift something, etc) is the most common form, affecting about 50% of those who experience incontinence. It seems to be more common in younger women, though occurs in older women as well.

Urge urinary incontinence (UUI) is more common with advancing age (this is the kind that when you gotta go, you GOTTA go NOW!).
Many women will have a mixture of both.

There are various causes, but interestingly enough; studies have been inconsistent in identifying factors that regularly contribute to UI. Some contributing factors may include:

* childbirth ? the more vaginal deliveries, the greater the overall risk

* current smoking status as been associated with UI (though the results are inconsistent in former smokers)

* obesity (it does improve with weight loss)

* constipation

* hysterectomy ? Some studies show a 60% greater risk of UI following a hysterectomy.

* hormone therapy (A recent study showed that hormone therapy actually has been shown to increase the incidence of UI. JAMA. 2005;293:935-948.)

Kegels become and important part of treatment with SUI since frequently the pelvic floor muscles are weakened. Just like we need to do strength training for our overall health, we need to do pelvic muscle strength training to support our bodies.

When doing Kegels, it’s important to make sure you are doing them correctly. To identify the correct muscles, sit on the toilet and try and stop your urination. You may notice that your attempts at stopping urinary are ineffective…well those are the very muscles you need to work on. Use this as a bench mark for yourself and re-test yourself weekly.

Kegels must be done several times each day. Fortunately, they can be done anywhere and no one need know what you are doing. When they are done frequently enough, most women will be able to tell a difference. In addition to the contractions, try holding the muscle tight for a count of 8-10.

Other possible treatments include: behavioral modification therapy using biofeedback, physical therapy using weighted cones to help strengthen pelvic floor muscles, bladder training, acupuncture, medications and surgery.

Treatment often takes a multi-pronged approach beginning with an evaluation to discover the exact type of UI that is present (they have different treatment approaches). Often times, treatment will consists of a few different modalities.

For women who wish to try self treatment first, do consider doing kegels, and increase your fluid intake. While that sound counter-intuitive, concentrated urine, along with caffeine are actually bladder irritant and will make the problem worse. Keep a diary to assess how often this is a problem, what may be some contributing factors, and what you are doing to address the problem. When you do see your health care provider, take this diary with you.

If you are faced with this issue, please do see your health care provider for an exam. Left untreated, it generally does not get better on its own, but can improve with the proper treatment.

Your PC, or pubococcygeus muscle, is a hammock-shaped muscle in your pelvic area. It runs horizontally from front to back and in daily life you rarely put it to any major use. It does come into play however when you have an orgasm. This is why so many people want to exercise their PC muscle with what is known as Kegel exercises. Stronger ‘orgasm muscles’ can provide you with more intense orgasms….something not too many people would complain about.

Why are they called Kegel exercises?

A leading gynecologist in the early 1900’s named Dr. Arnold Kegel created a set of exercises for women to do after pregnancy. Women have PC muscles, but Dr Kegel figured out that when women exercise their’s after childbirth that they can re-tighten their body and eliminate many of the problems associated with loose muscles post-pregnancy. What women found was that after performing Kegels they were experiencing better orgasms than ever before.

What are the benefits of making my PC muscle stronger?

The benefits span across a few different areas. First, sexually the benefits are obvious. Better orgasms that are stronger and last longer are the most obvious benefits.

Article Source: http://EzineArticles.com/?expert=Samantha_C

The answer is yes! The enormous strain of having a baby can weaken the pelvic floor muscles. But by doing regular Kegels after delivery, you can easily strengthen these small but important muscles again. Other added benefits include enhanced sexual pleasure both for you and your husband so read on!

Named after Dr. Arnold Kegel, this exercise is designed to strengthen the pubococcygeus muscles, or PC muscles. To find these muscles, try stopping and starting the flow of urine. Bingo! Now simply tighten and relax these muscles over and over again, as if you’re trying to stop the flow of urine. There are many variations of the exercise:

1. Tighten and relax the PC muscles throughout the day (shoot for 200 times)

2. Tighten slowly in increments going in and out, like an elevator stopping on several floors

3. Hold the muscle tightened for five seconds and then release. Gradually work up to holding each Kegel for a count of ten

Make sure you don’t do these when you’re actually going to the bathroom or with a full bladder. This could increase your risk of a urinary tract infection. Otherwise, you can do Kegels sitting at the computer, standing in line, even when you’re lying in bed. It’s a little invisible exercise that can be done anywhere, whether you’re alone, talking to a friend, or in a crowd of people.

By having a strong pelvic floor, you will be better prepared for your next pregnancy, experience more sexual pleasure with your husband, and reduce the risk of incontinence in the future. Now granted, if you have a little one in diapers, you may not be thinking of having another now or incontinence in the future, but wouldn’t you welcome a boost to your sex life? Kegel exercises are great for strengthening a healthy body and a healthy marriage, so don’t forget about them since baby has arrived. Kegels are always in vogue for moms of any age.

Today’s Action Step: What variation of Kegel exercises will you do today?

Arlene Pellicane, mother of a toddler and infant, helps women lose their baby weight and thrive as wives and mothers. Her weekly podcast “Losing Weight After Baby” is full of practical ideas that work for busy moms. Visit Arlene’s website for free articles and exercises at http://www.losingweightafterbaby.com and blog at http://losingweightafterbaby.wordpress.com

Article Source: http://EzineArticles.com/?expert=Arlene_Pellicane

You might not know that seven out of ten women have disorders of the pelvic floor. It?s not surprising, given that the pelvic floor supports the bones in the spine; structures the abdominal cavity ? muscles and organs included; controls the passage of urine and stool; facilitates the childbirth process; and contributes to a woman?s sexual pleasure and ability to reach orgasm. What is surprising for many of us, however, is that problems with the above are avoidable.

As a midwife, I have seen what strength and flexibility in the pelvic floor can do for women. Yet many of us think our only option for these muscles is to practice Kegel exercises. Dr. Arnold Kegel discovered in the 1940?s that you can actually strengthen the vaginal muscles by ? get this ? resistance strength training. These squeeze-and-hold vaginal exercises known as Kegels were specifically designed to target pelvic floor strengthening.

Kegel?s research has certainly helped lots of women over the years, but we?ve learned so much more since then! So whether you?re already having pelvic floor issues or want to avoid problems down the road, there?s a lot you can do to strengthen those elusive vaginal muscles, and many compelling reasons why you should.

Tips for Personal Program Success

Timing is everything. Take your first packet of nutrients with your breakfast, when your body can best metabolize the rich ingredients and benefit from the energizing boost they provide.

Let?s explore the pelvic floor and why it?s so important.

What is the pelvic floor?

It may be helpful to visualize your pelvic floor as a hammock that supports all your lower organs. The flexibility and strength of this hammock come from a set of muscles and ligaments interwoven into the bowl-like pelvic walls, closing in at the base to form the pelvic and urogenital diaphragms. Entirely encasing the pelvic floor is a thin wall of fascia, or connective tissue, that covers, connects, and further supports the muscles and organs of the pelvic region.

Here is a simplified drawing of the pelvic floor. This part of our bodies is amazingly complex, and most anatomy texts devote a dozen or more drawings to its explication ? it?s miraculous how all the elements work together to serve their multiple functions. It?s also the case that the pelvic floor varies from woman to woman, so no two are exactly alike!

Written by Carrie Levine, CNM, MSN

Isn’t that what we’ve done for years with Kegel exercises? Countless hours of practising while wondering if we’d got the right muscle, or if there was any point in doing the exercises anyway as we weren’t really feeling that our effort was making any difference.

A little known fact about Kegel exercises which often surprises people when they first hear it is that they were never meant to be performed the way in which they are today. Indeed, they were never meant to be performed the way they have been for decades!

Dr Kegel was an American surgeon, Associate Professor of Gynaecology at the University of Southern California and Health Commissioner of Chicago, who spent more than thirty-two years in the study of the female pelvis and the muscles therein.

His studies document his results with thousands of women that show the incredible benefits to be gained from Kegel exercises when performed correctly. In 1950 Dr Kegel had achieved complete relief of urinary stress incontinence in 93% of a group of 300 women in this way.

“On the strength of these favorable results urinary stress incontinence in women is no longer routinely treated by surgical intervention at…LA County General Hospital.” Dr Kegel. (A progress in Gynecology, 1950 p.786)

Isn’t it amazing to think that the results he was getting in the last century are even better than the generally accepted success rates for incontinence surgery carried out today? How were these results achieved? By ensuring that the exercise protocol that his patients followed consisted of two essential elements:

1) Isolating the pelvic floor muscle (using no abdominal, buttock or thigh muscles) 2) Working the pelvic floor muscle against resistance

What is commonly known as a Kegel exercise today bears little relation to authentic Kegel exercises. Dr Kegel knew that the exercises were pretty useless without either of these components. If you’ve been struggling to get results with Kegel exercises, maybe for years, now you know why they seem to be exercises in futility.

Think about it like this – Squeezing against nothing is about as effective as trying to rehabilitate or build muscle in your arm simply by flexing it up and down, you could do that forever and see little improvement. However, put a small weight in your hand and exercise against the resistance of that, adding slightly heavier weights as the arm gets stronger and improvement in strength and tone is inevitable.

Imagine going to the gym and finding all the equipment has been taken out and you’re told you can go through the motions of doing the exercise and achieve the same result! This is what women have been told about pelvic floor exercise over the last half century, and still are. By merely going through the motions of doing the exercise you cannot come close to achieving the results that come from actually doing the proper exercise.

Dr Kegel was quoted in TIME magazine, Dec 3rd, 1956 as saying, “There is a better way than surgery to correct most cases of pubococcygeal weakness”