I once took a continuing education class by Elizabeth Noble on PeriNatal Therapy. During this class she reminded us therapists about the all-important Kegel Exercises. I did remember this exercise, but didn’t ever feel the need to do them, but this lady was really hands on and persistent. In our class she insisted on practicing this exercise twice during every class and even counted our reps for us. I felt ridiculous, but I did them anyway, and believe it or not, that week I had the best and easiest orgasm I could remember! So, I thought I would open this year up by giving you all a gift, a stronger and more efficient pelvic floor.

My gift to you is to inspire you to do your Kegel exercises everyday. Kegels are named after the gynecologist who popularized them and are designed to strengthen the Pubococcygeus muscles (PC muscles) that run from the pubic bone to the tailbone and support the pelvic floor. These are the muscles that contract involuntarily during orgasm and assists in stopping the flow of urine. Learning to contract them voluntarily with Kegels can be beneficial to your health and pleasure.

The Kegel consists of squeezing your PC muscles as hard as you can and holding them. This contraction is the same action you use to stop your flow of urine. Pretend you are holding your muscles to stop your urine flow. Start by squeezing and holding for a count of 3, then release and relax for 3. Keep going until your muscles feel tired. Gradually increase your repetitions over time to holding for a count of 10 for 10 repetitions. Try to repeat the exercise 3 times per day. Avoid contracting your abdominal, thigh, or buttocks muscles. This reduces the effectiveness of the Kegel. Concentrate on breathing and keep yourself relaxed while tensing only the PC muscles.

You can do your exercises anytime. It works to do them sitting or lying down and at anytime during the day. You can do some reps while waiting for a stoplight, at lunch, when you’re sitting at your desk, waiting for a movie to start or maybe on commercial breaks.

There are Kegel exercise products out there but they are not necessary. You do not need any toys to do your exercises effectively. To check your effectiveness you can use your tampon, your finger, or even during sex to assist you in doing your contraction against. You should feel a tightening, and you may also feel a lifting sensation in the area when you squeeze.

Don’t overdo it, and like any exercise it’s important to pay attention to your body and if you have any pain or discomfort you should stop the exercise.

Well girls its time to get in there and start your new exercise program. This one will be worth every repetition.