How to do Kegel Exercises

The single most important exercise for a woman's sexual health is Kegel exercises. Kegel exercises help to strengthen your PC (pubococcygeus) muscle. This muscle forms a "figure-eight" outlining the vaginal and anal opening. Just like any muscle it will weaken with age and significant milestones such as child birth. This easy, and usually pleasurable routine, boasts a whole host of benefits: 1 Orgasms become stronger. 2 There is more control over sensation during intercourse. 3 It's easier to reach orgasm; you feel more when you need to, and less when you want. 4 More control over the sexual experience, a feeling of power. 5 Childbirth can be easier, more controlled, leading to fewer complications. 6 The vagina heals more quickly from the effects of childbirth. 7 Partner feels more during intercourse - can pull and squeeze penis with vaginal walls. 8 Prevent/stop incontinence/prolapsed uterus. 1. Flex your muscles: 1 Sit on the toilet with your legs parted slightly. 2 Allow yourself to start the flow of urine. 3 Stop the flow - Remember that feeling. 2. Commit yourself: Now that you know what it feels like to flex your PC muscle: 1 Find a time each day to practice (I.e. Driving to work, on the bus, in the shower, watching TV, at a boring meeting). No one will ever know. 2 Commit to this time each day. 3. Do your reps: 1 Basic: Get comfy, breathe slowly. 2 Squeeze and hold for 10 seconds. 3 Relax for 10 seconds. 4 Repeat 2 more times. 4. Shake it up o Alternative A: Advanced 1 Squeeze lightly - hold 5 seconds 2 Squeeze stronger - hold 5 seconds 3 Squeeze really tight - hold 5 seconds 4 Reverse 5 Relax 6 Do this 10 times 7 Take a break 8 Repeat 2 more times. o Alternative B: Work all of the muscles - Flutter 9 Squeeze for one seconds 10 Rest for one second 11 Repeat 10 times 12 2 times a day 5. Getting Bored? Work the deeper muscles with an object. 1 Use weights like Ben Wa balls inside and do your kegels. Start with one ball then work up to two, then try walking around doing kegels and holding the balls in. 2 X-Commander with its 3 different sized bullets allows you to increase your work to the next level. 3 Do them while you masturbate. Take great mental discipline! 4 Incorporate kegels into sexual play – tell your partner to advise you when he notices a difference in tightness. 6. Don't despair. If you remember to do them every day, you will start feeling greater, more control and stronger orgasms within 8 – 10 weeks. Tips: 1 Don't do Kegels while urinating - just use urination to understand the feeling of flexing the PC. 2 Increase the intensity levels from time to time. 3 Put a finger in vagina and clench, you can feel the muscles working. 4 There is no over night success - it takes dedication. 5 Never use your back, anal, stomach, or buttock muscles. 6 Alternate the different techniques; ben wall balls, different size bullets such as the X commander, a vibrator and your favorite penis. 7 Just like any gym workout, when you fall out of a routine just get back in and don't give up.

Frequent Sex May Help You Look Younger!

Making love three times a week can make you look 10 years younger, claims a Scottish researcher.

Over the last 10 years, Weeks and his colleagues interviewed 3,500 European and American men and women mostly 45 to 55 years old on a variety of lifestyle topics.

The thing they had in common: they looked young for their age.

A vigorous sex life, Weeks says, was the second-most important determinant of how young a person looked. Only physical activity proved more important than sex in keeping aging at bay.

Others agree that sex can be goof for your health. “It’s extremely important to your health,” says Dr. Barbara Bartlik, a clinical professor of psychiatry at Weill Medical College of Cornell University in New York City. “The stresses and strains become more manageable when a couple is having sex regularly.”

Sex can burn fat and cause the brain to release endorphins, naturally occurring chemicals that act as painkillers and reduce anxiety. In men, sex seems to stimulate the release of growth hormones and testosterone, which strengthens bones and muscles. In both men and women, research has shown, sex also prompts the release of substances that bolster the immune system.

Another study on sex after 50 confirmed the data in this article. Over 1,000 middle-aged men and women (50-55) were followed for ten years. They were divided into two groups, those with little sex and those who averaged twice per week. The overall health of the active group was dramatically better than the celibates. Further, the mortality was 70% less in the active group.