It's Kegel Time... For Girls AND Guys

Here at Positive Passions, we promote healthy lifestyles and part of maintaining a healthy lifestyle includes regular exercise.  If a muscle doesn’t get used it loses strength and muscles around the genitals are no exception.  The Pubococcygeus muscle (PC) or pelvic floor muscles are involved in urination and orgasm.  Both men and women have a PC muscle and we can strengthen this muscle by doing our Kegel exercises on a regular basis.  

If you have never done Kegel exercises the first thing to do is locate the PC muscle and there is a very simple way to find it; when you are urinating try to stop the flow of urine completely, in doing so you have located your PC muscle (but remember not to do your exercises while urinating because this can lead to possible bladder infections).  It is very important to make sure you are using the right muscle.  If you are squeezing thighs, back, buttocks or stomach this means you are not doing your exercises correctly.   

Women can ensure they are doing the exercises correctly by placing a finger in the vagina and contracting the PC muscles to squeeze around it.  If you feel a tightening around your finger, that is the correct muscle. 

Men can ensure they are doing the exercises correctly if their testicles lift while doing the exercise.  For a more advanced Kegel exercise when you get really good, try placing a small washcloth over the erect penis and use your PC muscles to lift the washcloth.

Once you locate your PC muscle start by tightening the muscle for 3 to 5 seconds then releasing, gradually build up to 10 seconds.  You can do as many repetitions as you like however, like with all exercises don’t overdo it!   Always remember it shouldn’t be painful and if you feel pain or discomfort stop and contact your physician. 

Now you can do your exercises when in line at the grocery store, driving, watching a movie, making dinner or whenever and wherever you find time, make it part of your daily routine! 

There are so many benefits to Kegel exercises, working your PC muscle can increase genital strength and vaginal sensitivity, help treat urinary incontinence, enhance orgasm in both men and women, delay ejaculation in men, strengthen erections and make sex more enjoyable.  

 Using products can help you add resistance to your Kegel exercises as well.   For example a vibrator can be used to test vaginal strength by inserting it into the vagina and seeing if you can move it in and out. If you want to gain more advancement, or need a little assistance with Kegel exercises we have many products in our store that can help make sure you are using the correct muscle and add a little pleasure to your exercises. Luna Beads are great for beginners or try Ben-Wa balls for more advanced Kegel exercises.  The Berman Juno weighted pelvic exerciser is perfect for women of all ages, start with the

smallest weight and gradually work up to the heaviest weight.  

So don’t just sit there, get exercising.......... oh wait you can just sit there and exercise, your PC muscle at least!

By The Positive Passions Team