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What if you could make your orgasms stronger? Longer lasting? What if you had the ability to control when your orgasm overtook your body?
One of the best ways to increase your ability to intensify and control your orgasms is to learn to use your Kegels effectively. Kegel exercises (pronounced “ kay-guhl “) serve to tone and strengthen the pubococcygeus, or “PC,” muscles which form the floor of the pelvis. Understanding how they work and how to use them will enhance your sexual performance by orders of magnitude.
Learning how to use them correctly will also allow you to squeeze down more intensely on a partner’s cock, thereby increasing the pleasure for him as well. For guys, learning to use your PC muscles can lead to prolonged and multiple orgasms, with or without ejaculation. The health of these muscles plays a vitally important role in sexual arousal and climax, as well as in other aspects of bodily functioning.
The PC muscles are actually a group of muscles, rather than just a single large one. They form a (roughly) Figure 8 from the pubic bone back to the coccyx at the base of your spinal column. These are, quite literally, the muscles that form the core of your orgasm. All of that contracting you feel when you’re cumming? That’s your PC muscles at work. So it should be easy to see that, if you strengthen the muscles that give you your orgasm, your orgasm itself will be stronger. As you strengthen them and learn to control them, you gain a great deal of control over your orgasm, to the point where you can even time it in some cases. I attribute my ability to have very intense 40-50 second orgasms to having done these exercises for so long. I have excellent control over mine and can literally decide when to allow my orgasm to explode in most situations (there have been times when my partner forced one out of me before I was ready).
You can see the muscles in males and females in this lateral view:
And you can see the figure 8 pattern in this view from underneath:
Why should men do Kegel exercises regularly?
Why should women do Kegel exercises regularly?
Go to the bathroom and sit on the toilet and start peeing (guys, it is also a good idea to sit for this). In the middle of your stream of urine, stop and start the stream a couple of times (don’t overdo it, though!). The muscles you use to stop the urine flow are your PC muscles. You may also find that you are squeezing your anal muscles as you do this – the PC muscle group includes those that surround and interconnect with the anus. You can ensure that you’re squeezing the PC muscles by inserting a finger into your vagina or anus – when you squeeze the muscle, you should feel it clamp down on your finger.
Avoid involving your abs, thighs, gluteus (butt) and other muscles when you’re doing this. One mistake a lot of women make is squeezing every muscle they have in their pelvic region, and that’s not what you want to do. You need to work on isolating the PC muscle group specifically and leaving the rest of them out. As you become more intimately familiar with the muscles that you’re working, you may also try to isolate the anal muscles from the muscles controlling your urine flow (and vaginal contraction).
How do I do regular Kegel exercises?
It is important to note that the intent in doing Kegel exercises is to learn to control the muscles, not to build strength in them necessarily. Even Dr. Kegel stated outright that “strength” is not the important focus – rather, he stressed the importance of “conditioning of the sexual reflex”.
Now that you have located your PC muscles, you can exercise them while your bladder is completely empty. Start your Kegel workout in the morning, either at home as you check your e-mail or eat breakfast, as you drive to work or school (while you are at a stop sign, for example), or as you wait for your first class to begin.
You might also experiment by varying the type and timing of the PC squeezing you do as you train these muscles: slow clenches, many quick flutters, and so on. This will make you more familiar with these muscles – notice also when your abdominal muscles or your anal muscles feel like they also want to join in the exercise.
Remember, you should try to separate Kegel exercises from anal squeezing. If you are in doubt, go back and re-find your PC muscle while urinating.
Once you are skilled at Kegel exercises, you should be able to do them without anyone else knowing what you are doing…boring meetings at work, tedious lectures at conferences or at school, and other daily events all become opportunities to work quietly on improving your sexual health.
I began doing Kegel exercises when I was 15 years old, after having read about them online. I’ve literally done them multiple times a day every single day since then – as I’m lying in bed each morning, as I am sitting in traffic, as I am sitting in meetings at the office, randomly as I’m watching TV, and as I lie in bed each night before going to sleep.
As you learn to control your Kegels, incorporate them with your masturbation or sex play with your partner. As you masturbate, insert your finger(s) into your vagina and squeeze your Kegels. You’ll soon understand how this can work when you’re being penetrated by a cock. As you approach an orgasm, insert your fingers and expand them to allow your Kegels to have something to resist against. As you get a better sense of your timing with the contractions of the Kegels, you’ll get to the point where you can use the Kegel contractions to increase the intensity of the orgasm. This will be the point at which all of your hard work will start to pay off.
When you’re being fucked, as you’re being penetrated by the cock, you can use your Kegels to squeeze it as he thrusts in or withdraws. In my o
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