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Kegels - How To Guide & More About
The document is a comprehensive guide on Kegel exercises, detailing their benefits for both men and women in enhancing pelvic floor strength, sexual health, and addressing urinary incontinence. It includes how-to sections for performing Kegel exercises, guidelines for using Kegel balls, and tips for improving the effectiveness of the exercises. The guide emphasizes the importance of proper technique, progression, and the selection of appropriate equipment to maximize the outcomes of pelvic floor training.
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Kegels - How To Guide & More About
- 1. How To GuidesAnd More About KEGELS KEGEL TRAINING CHART INCLUDED SPICES OF LUST.COM
- 2. WHO IS KEGEL? WHATCAN YOU GET OUT OF THIS GUIDE? Arnold Henry Kegel was an American gynecologist who invented the Kegel perineometer (an instrument for measuring the strength of voluntary contractions of the pelvic floor muscles) and Kegel exercises (squeezing of the muscles of the pelvic floor) as non-surgical treatment of genital relaxation. This handbook is giving an overview on Kegels. It consists of 5 main sections: 1. Kegel Exercises - general information 2. Kegels For Women - How To Guide 3. Kegels For Men - How To Guide 4. Kegel Balls - How To Choose 5. Kegel Balls - How to Guide At the end of this handbook you can find simple infographics and Training Chart.
- 3. A Path ToStronger Orgasms KEGEL EXERCISES Have you ever noticed that you leaked a few drops of urine while sneezing, laughing or coughing? Or maybe you get a strong urge to urinate all of a sudden? Kegel exercises are probably the answer you’ve been looking for. These exercises can not only prevent urinary problems but can also help you reach better and stronger orgasm. Sounds good right? Let’s talk about those miraculous exercises Kegel exercises are also known as Kegel floor exercises because they strengthen your pelvic floor muscles.
- 4. What exactly arepelvic floor muscles? Since pelvis is an area that holds your reproductive organs, a layer of these muscles supports bladder and bowel. They support uterus as well in women. Exercising your pelvic muscles can lead to many health benefits such as reduction or even complete elimination of urinary incontinence symptoms. Other than helping you control your bladder they also help you control your bowels and can minimize problems with hemorrhoids. And the best thing is there is no age limit, so both women and men at any age can benefit from them.
- 5. These benefits are: Benefitsof Kegel exercises are not only limited to your health but can also improve your sexual health and pleasure. Better blood circulation to reproductive organs Stronger ability to reach or delay orgasm Increased sexual pleasure Increased desire for sex
- 6. How To Guide KEGELSFOR WOMEN As you already know, Kegels have many benefits not only for your health but also for your sexual life. Pelvic floor muscles in women can get weakened by constipation, aging and gaining weight, but what weakens them the most is pregnancy and childbirth. Doing Kegel exercises regularly throughout life helps you to strengthen your vaginal muscles, which leads to easier childbirth. Strengthening those muscles during pregnancy and after childbirth will help you to recover faster. That’s another reason to start doing it.
- 7. Let’s start withlocating your pelvic floor muscles Try to stop urinating mid-flow. You will feel the contraction of pelvic floor muscles. An important thing to know is that you should use this action ONLY for finding the right muscles as doing Kegel exercises during urination and with a full bladder can lead to UTI (urinary tract infection). Another way to locate this muscle is to pretend you are trying to avoid passing gas. (© Harvard Health Publishing)
- 8. This is howyou do your Kegels: When you locate the right muscles, you are ready to go. 1. Make sure that your bladder is empty before you start 2. Choose your position – It is better for beginners to lie down on the back until you get the hang of it. Then you can practice sitting or standing. 3. Don’t forget to breathe – you want to breathe normally during exercises 4. Exercise to contract and release technique: Contract your muscles for 5 second Release your muscles for 5 seconds Repeat 10 times
- 9. 5. Try not tocontract surrounding muscles – such as buttock, leg or abdominal 6. Try to slowly increase the length of contracting and releasing to up to 10 seconds 7. Try to exercise 3-4 times a day – the best thing about Kegels is that you can do them anywhere, anytime, and no one has to know you are doing them 8. Switch it up – adding some diversification to your exercise, try doing short, 2 seconds contractions and releases, as opposed to longer ones
- 10. These easy exercisescan do so much for your sexual health – getting you tighter, increasing your odds to reach vaginal orgasm, tightening muscle that contracts during orgasm (pubococcygeal muscle). They can even help you reach multiple orgasms, and they only take a few minutes. At the end of this guide you can find cute and simple info graphic on How To Do Your Kegels.
- 11. There is acommon belief that these exercises are intended exclusively for women, but are they really? There are many known benefits that Kegels carry, both for health and sexual performance. Have you ever had a problem with getting an erection? Or it just wasn’t hard enough? You have come to the right place. Today’s world is often turned towards female health and pleasure, but what about men? Male pelvic floor muscles can also get weakened due to aging, frequent digestive problems, overactive bladder or weight gain. These muscles get especially weak after prostate surgery. KEGELS FOR MEN How To Guide
- 12. What can Kegelsdo for you Doing them on regular basis can help you control your bladder and bowel movements. Easing prostate symptoms is also one of the benefits. But other than that, they can do wonders for your sexual performance. Key benefits include: Harder erection – strengthening the muscle that supports your erection as well as improving blood flow to that area leads to stronger erection Lasting longer – getting these muscles in form makes it possible to contract on demand which helps to delay ejaculations More pleasurable – good blood flow, better pleasure Stronger orgasms – or even multiple orgasms
- 13. With that beingsaid, let’s start with locating your pelvic floor muscles. Pretend you are trying to avoid passing gas. The muscle that contracts is pelvic floor muscle. Another way to locate this muscle is trying to stop urinating mid-flow. Use this technique for locating purposes only, as doing Kegels during urination and with a full bladder can lead to UTI (urinary tract infection). If you are doing that squeeze right, your penis should ‘’jump’’ a little. If you are not sure you’re doing it right you can check by placing a finger behind your testicles and feeling the contractions.
- 14. Now that youlocated the right muscle, all you have to do is contract it for 5 seconds, release for 5 seconds and repeat 10-20 times, 3 times a day. Don’t forget to breathe normally during exercises and try not to squeeze surrounding muscles (buttock, leg or abdominal). When you get used to it, try to increase the length of contracting and releasing to up to 10 seconds (© Harvard Health Publishing)
- 15. You can evenswitch it up a bit by doing short, 2 seconds contractions and releases, as opposed to longer ones. You can work that muscles out with a few other exercises such as the squat or the bridge. (Pinterest.com)
- 16. Your Workout Partner Kegelballs, or as they are commonly known – Ben Wa balls are cute little, weighted balls that help you work your Pelvic floor muscles even more. And they can also be used as a sex toy. Sounds like a win-win right? They have small weights in them so when they begin to slide towards your vaginal wall, your muscles will contract, and practically do your workout for you. And they are pretty comfortable therefore you’ll want to wear them all day. KEGEL BALLS Kegel balls add some intensity to your Kegels.
- 17. If you wantto have a stronger workout, just do your Kegels with the ball (or balls) in. When it comes to choosing right Kegel balls there is no one size fits all. There are many different sizes, shapes, weights, and materials you can get for yourself and since it can be exhausting finding the right thing, this guide will help you get all the information you need.
- 18. The first thingto know about the shape is that you can get a single ball or dual balls. You don’t want to put too much pressure down there so if you are beginner you want to go with single one. Some dual balls are mold together, others are held together with a harness. Certain types of harness connected balls even have an option to tie two or more balls together. That makes it convenient because you can individually increase the intensity of workout as you progress, and save some money along the way. HOW TO CHOOSE Shape
- 19. Other than regularround balls there are many different shapes on the market. Most of them are egg-shaped, strawberry (or tear) shaped or formed like a bullet vibrator. There is even one set that looks like cherry. The design is totally up to you. Since it does not affect the exercise itself as much as the size and weight, pick something that you like.
- 20. Size It is allabout internal size. It’s recommended for beginners to start with larger sizes since it’s easier to hold and contract them. But if you are tighter and have a smaller internal size you should definitely go for smaller size. If you are not as tight and have medium internal size, go for medium size. But be careful and don’t pick something too big because you want them to feel comfortable and to stay in place when you stand. For large internal size (usually after childbirth) you can choose larger size because you don’t want them to slide out before even starting with your exercises.
- 21. It is reallyimportant to pick a safe and comfortable material since you want to be able to have them inside you for as long as you feel like it. The best options on the market are silicone, glass, jade, metal and ABS plastic. A personal favorite for me is 100% medical grade silicone as it feels soft, comes in a variety of colors and it’s easy to clean. Another thing you want to consider is a removal string. Choosing one with it will make it easier to remove and it kind of feels better knowing they won’t get stuck. Pay attention to string material and thickness also. You don’t want the string to poke you. Therefore choose a thin and soft thread. Material
- 22. Plastic and siliconeballs are not as heavy as balls from other materials, which makes it perfect for beginners. That doesn’t mean you have to give up plastic or silicone if it’s your favorite material as you become more familiar with the practice. Weight
- 23. You can alwaysadd more weight like another ball, or just get one with a bigger weight. Buy only products which have labeled weight because it’s important to know the used weight in order to track your progress. Usually, weights range from 28 grams to 78 grams (usually, packages with few different balls). Some other standard weights on market are 30 grams and 42 grams. For more experienced exercisers, that range increases to 140 grams. You don’t want to hurt yourself or push yourself too far with this exercise that’s why you want to start with a low weight and slowly progress to bigger ones. For beginners, I would recommend starting with 28 grams and after a few weeks of practicing you can add 10 grams.
- 24. Intermediates could startsomewhere in between, for example with 48 grams, also adding 10 grams after few weeks of exercising. But don’t go too far if you are just now adding some weights to your practice as it’s not the same working out with or without them. Extra Now that you know all the important characteristics, it’s time for some high tech options. Kegel exercises are so popular that manufacturers took a step further to revolutionize the way they work.
- 25. Doing research andexploring all the options is important before getting your first Kegel balls because it greatly affects not only the comfort and pleasure but also the quality of the exercises themselves and ultimately the results you achieve.
- 26. Kegel balls aremeant to be inserted in the vagina ONLY. They are not the same as anal beads. If you want something that is similar to Kegel balls but inserted anally go for anal beads. KEGELS BALLS How To Guide WARNING: 1. PREPARE First, prepare yourself and your balls by washing thoroughly with mild soap and warm water and dry them with a clean towel. It will be easier to insert them if you rub some lubricant on them. Put some lubricant on your vaginal opening too, as that will make it more pleasurable.
- 27. Water-based lubricants arealways a better choice. Keep in mind that your muscles are trying to keep the balls in and if you use too much lubricant it will be easier for them to fall out. After trying a few times you will find the right amount that works for you. Lie down, or find any other position that feels comfortable and slowly insert ball in your vagina about 2 centimeters deep. If you feel that it will fall out or can even see ball outside your vagina, push it deeper. 2. INSERT Be careful to always keep removal string outside the vagina. If you are using multiple balls, push first one deeper and slowly insert the second one just as you did with the first one. If you have balls without string, insertion is the same, just don’t go too deep.
- 28. 3. USE Using themis pretty much the same as doing Kegel exercises. You want to contract your muscles for 5 seconds, release for 5 seconds and repeat 10 times. If this is challenging for you, reduce repetitions to an amount that comfortable. And if it’s not challenging enough you can always add more repetitions. There is another way of using them and it’s even simpler than doing Kegels. The trick is to go on with your day and move as much as possible. While moving around gravity will pull the ball downwards and your muscles will automatically contract to try and keep it in. The more you practice, the easier will be to move around with them.
- 29. When you aredone with a workout, lie down, add more lubricant to the vaginal opening, grab removal string and slowly pull ball (or balls) out. If you are using ball without string you will 4. REMOVE want to stand in squat position and squeeze vaginal muscles until they slide out. Don’t panic if the balls don’t come out right away as panicking will just clench your muscles. Just relax, add more lube and squeeze your muscles. You can even jump around and they will slide out.
- 30. Kegel balls, like any othersex toy, needs to be cleaned after every use. There are many solutions made for cleaning but water and soap work great too. Wash them with mild 5. CLEAN AND STORE soap and warm water and dry them thoroughly with a clean towel. If you can, let them air dry for an hour or two. Once they are dry, store them in their own case. It is really important to clean them every time to prevent the appearance of bacteria. At the end of this guide you can find cute and simple info graphic on How To Use Kegel Balls.
- 31. Even thought Kegelballs are not regular sex toy they can be used as one. A good one, too. You can use them to play with yourself or to play with your partner. For solo sexual pleasure, you can move balls inside as you would with a vibrator. While that is pretty pleasurable you might find that leaving them inside while exploring your erogenous zones or rubbing your clitoris is even more pleasurable. Contracting those muscles when you are horny is a real bliss. If you want to try them in public, they can be just your sexy secret when you commute or maybe when you try to have a presentation in front of your colleagues. Are you curious about how to use Kegel balls during foreplay and intercourse?
- 32. If you wantto use them with a partner, here’s a great idea. Let your SO slowly put them in before you go out. That way you can have a fun little secret and always growing desire to go home and finish what you have started. The longer they stay in, the more excited you’ll be when the time comes for penetration. Another great thing is that they do not have to be used for foreplay alone, but can also be added to intercourse. This means you can leave them in while your partner slowly penetrates in you. Using them this way should be slow and in your most comfortable position. Kegel balls can also make anal sex more pleasurable. This works in a way that anal penetration pushes the ball against your G- spot and thus adding even more ecstasy to your sex.
- 33. THANK YOU For downloadingand reading this Handbook. We hope it was an interesting and helpful. If You have any questions, suggestions or critics feel free to contact us on: [email protected] @spicesoflust Spices of Lust https://spicesoflust.com/ @LustSpices Copyright 2019 - SpicesOfLust.com - All rights reserved