First, a little background: Kegels tone and strengthen the pubococcygeal (PC) muscles — three sets of muscles that run like a hammock from your back to your pubic bone, encircling the openings to the vagina and the rectum. “During orgasm, these muscles contract rhythmically. The stronger they are, the more intense the sensation,” says urogynecologist Hilary Cholhan, M.D., director of the Rochester Regional Continence Center in Rochester, NY. Another sex bonus: A woman with strong PCs can grasp her partner’s penis and heighten his sensations by contracting and releasing her muscles.

Locate the right muscles by stopping your urine stream the next time you’re in the bathroom. (Don’t routinely do Kegels while urinating or with a full bladder, though, because this can actually weaken the muscles.) You can also find your PC muscles by inserting a finger into your vagina and trying to squeeze your finger. Make sure you’re not tensing your thighs, buttocks, or anal muscles. Then try these exercises:

The basic Kegel: Slowly contract your muscles, drawing inward and upward. Hold for a count of three; then slowly relax for three seconds. Repeat as many times as you can, working up to 25 or 30 three-second squeezes.

Flutter Kegels: Squeeze and relax the PC muscle rapidly, in a pulsing motion. In the beginning aim for consistency of pulses, rather than speed; that will come with time and practice. Work up to 25 or 30 pulses.

The Kegel push-out: After releasing the contraction, gently push down and out with your PC muscles (no bearing down!). Create Kegel sequences that combine long and short repetitions with push-outs — for example, 10 short squeezes, 10 long squeezes, and five push-outs (any sequence will do).

Elevator Kegels: Picture your vagina as an elevator shaft, with the elevator car at the opening of your vagina. Slowly tighten your muscles as you imagine raising the elevator, pausing at the top, and then lowering it again. Repeat 10 times.

Finally, to really work the PC muscles, do Kegels in various positions — while sitting, standing, lying down, or kneeling — two or three times a day. If you do them regularly, you’ll feel the difference in eight to 12 weeks.

Your PC, or pubococcygeus muscle, is a hammock-shaped muscle in your pelvic area. It runs horizontally from front to back and in daily life you rarely put it to any major use. It does come into play however when you have an orgasm. This is why so many people want to exercise their PC muscle with what is known as Kegel exercises. Stronger ‘orgasm muscles’ can provide you with more intense orgasms….something not too many people would complain about.

Why are they called Kegel exercises?

A leading gynecologist in the early 1900′s named Dr. Arnold Kegel created a set of exercises for women to do after pregnancy. Women have PC muscles, but Dr Kegel figured out that when women exercise their’s after childbirth that they can re-tighten their body and eliminate many of the problems associated with loose muscles post-pregnancy. What women found was that after performing Kegels they were experiencing better orgasms than ever before.

What are the benefits of making my PC muscle stronger?

The benefits span across a few different areas. First, sexually the benefits are obvious. Better orgasms that are stronger and last longer are the most obvious benefits.

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