Secrets to Intense Orgasms: The Sex Muscles Workout

The puboccocceygeus muscle, or the PC Muscle, is probably the most famous of the pelvic muscles that surrounds the sexual organs. Both women and men have PC muscles, which run from the pubic bone to the tailbone. They are vital in both our sexual response -- the jolts and spasms of orgasm are caused by the rapid involuntary contractions of the PC muscles. Kegels (Kay-gul), the exercises designed for strengthening the PC muscles, are named after Dr. Arnold Kegel, a gynaecologist, who developed the vaginal workout in the '40s to help pregnant women control their bladders which can ease childbirth. But besides the original purpose, the PC workout benefits us in many more ways: for men, it strengthens the male erections and intensifies male orgasms; and women are able to increase their sexual desire, intensify orgasms and become multi-orgasmic.

• Kegels help men have more control over their orgasms when they want to slow things down or, when they do have an orgasm, to make it stronger and last longer. If a man does Kegels while inside me, I can feel the pumping. Very pleasurable.

•  In addition to having better orgasms, it helps to prevent hardening and swelling of the prostate and help avoid or heal prostate problems.

• Increasing blood flow and circulation in your pelvic region is not only good for improving muscles tone and sensitivity, it stimulates all kinds of nerves in the vagina and can cause serious arousal if you have the dedication. In the Oriental context, it “awakens your sexual energy.”

• Strong PC muscles can make for stronger sensations during arousal and orgasm. Squeezing well toned PC muscles during sex can bring many women to orgasm. (Yes, personally tried, tested, and proven)

• Many women report that doing Kegels help them to ejaculate. Female ejaculation will be described in another article.

• Strong PC muscles help with bladder control.

• After childbirth I hated the sense of vaginal "looseness." Kegel exercises helped to create a tighter feeling in the vagina. (I hope he is honest with me but he does mention not feeling any difference in my tightness before and after birth, a delightful result due to diligent kegels)

• Kegel exercises make it easier to relax the anus and lead to more pleasurable anal sex.

Identifying your PC muscles:

Finding the right muscles took a little time but it was not difficult for me. The easiest way is to stop the flow of urine by clamping down the muscles in your pelvis the next time you go to the bathroom. You are contracting the anterior or frontal part of the PC. If you are a woman, squeezing these muscles with increasing repetition helps strengthen your vaginal muscles. If you are a man, it can help you develop greater ejaculation control. Now squeeze your muscles as if you were trying to prevent yourself from passing gas -- this is the posterior part of the PC loop. Try to be conscious of relaxing your anus after every squeeze. The idea is to just squeeze the PC without tightening your thighs, butt or abs. A lot of praise was given to how undetectable this practice is; that you can do basic Kegels pretty much anywhere, in meetings, in traffic, reading the Internet... no one will notice!

According to the authors of The G Spot, a man with healthy PC muscles should be able to raise and lower a towel on his penis by contracting this muscle, but try to avoid having an audience to avoid “performance anxiety”…

Pumping Iron:
Remember, your PC muscles are like any others; it takes time and repetition to strengthen them. As with most exercises your muscles may become sore, so don’t over-exert yourself. Just be consistent and increase the amount of exercise gradually. Here are a few variations on Kegel exercises for you to try-

• Squeeze your frontal PC's and hold them for a count of five, release. Do five to ten repetitions (or more if that seems easy). Take a break. Repeat three times. Find the right number that doesn't tire you out and repeat these three times a day. Next week, add a few more.

• Practice these as you are actually urinating, see how you can "stop and go" multiple times as you pee

• Coordinate your breathing so that you are inhaling slow as you squeeze and exhale with relaxation.

• Squeeze and release rapidly as you do the repetitions. Coordinate this with your breathing.

• Many women like the feeling of squeezing against something. Resistance builds muscles even faster just like any body sculpturing exercise. Squeezing a toy, like a dildo, is effective and pleasurable. The 4 gold vibro balls offer a great variation because they are on a string and can double up as vibes. Lube up and insert the balls in your vagina. As you squeeze your PC muscles, gently pull the string while trying to keep the balls in your vagina. The Dual tone orgasm balls Impulse Smooth Orgasm Balls , Vibrating Shanghai Ecstasy balls are other great ways to tone up that sex muscles too!

• Practice relaxing your anal muscles by visualizing that you are breathing with your anus (I know it sounds silly, but give it a try, okay?). Relax your anus more with every anal exhalation.

For ladies - If you are practicing with a partner, you can squeeze on your partner’s finger or penis and he can tell you how strong your PC muscle is. If you are having intercourse, each of you can alternate the PC exercise. You tighten your vaginas grip around his penis and increase sensations for both of you. When he squeezes his, he will raise his erection and possibly stimulate your G-spot. Another highly enjoyable technique is for you to relax your PC muscle when you thrust together and then tighten it when you separate, very arousing as it increase the feeling of suction.

Happy s-exercising!

---------by Editor @ sensual-lifestyle.com 2003

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