OUR STORY CONTACT US RESOURCES & HOTLINES HOME
 
search engine by freefind advanced
Pelvic Exercises

Strengthening your internal pelvis with strong, vibrant muscles makes a difference you won't regret. Give yourself the gift of improved health and enhanced erotic sensitivity with regular pelvic exercise.

Women  
Exercising the Pubococcygeal Muscles (PC Muscles)
From Vulva Wellness
          


The PC muscles surround and integrally support the vagina and help hold the uterus in place.  They are crucial to sexual pleasure as well as the health of the sexual and reproductive system in multiple ways.
You can do them on a bus, you can do them at work, while you're brushing your teeth, or reading your kids a bedtime story. They make you healthier, sex better, and  may help you avoid some of the potential pitfalls of aging. Do you love them yet?

When the vaginal muscles hold or grasp a penis or pleasure object, these muscles play a large part in the action. Keeping them healthy and toned enhances sexual sensation. A lot.

The PC muscles also contribute to safeguarding the internal placement of the uterus and the reproductive organs. If these muscles grow weak or lax, the uterus can eventually slip out of place and into the vaginal canal, causing complications that may require corrective surgery, including hysterectomy. Keeping these muscles strong helps avert this serious health risk.

 The easiest way to locate the PC muscles is by squeezing them to stop your urine stream. Practice a pattern of stopping your urine flow and then releasing it repeatedly, until you have a clear feel for the muscles you’re using.

 You can also find the PC muscles by gently inserting a lubricated finger into your vaginal canal, and using the same muscles that you would use to stop your urine flow to gasp your finger.

 Once you’ve located your PC muscles, practice tightening and releasing these muscles on a regular basis at varied paces, working and strengthening them to a vibrant tone.  Do fifty repetitions at a moderate pace, then fifty medium contractions, and then fifty fast contractions. Make these repetitions part of your daily routine while you brush your teeth, sit on the bus, or eat breakfast.

 Vaginal “barbells” or weights designed to fit the natural curve of the vagina and build strength and tone in the PC muscles are also available from your gynecologist, and at good online sexuality stores. 

 

PC Exercises with Michelle Kenway

Men
Pubococcygeal Muscles (PC Muscles)

The PC muscles surround and integrally support the genitals. They are crucial to the wellbeing of the sexual and reproductive system in multiple ways. If they grow weak
File:Gray402.png or lax, hernia may occur, causing complications that may require corrective surgery. Keeping these muscles strong helps avert this serious health risk. It also enhances sexual pleasure.

 The simplest way to locate the PC muscles is to squeeze them by stopping your stream of urine. Feel the deep muscles supporting your internal pelvic structure contract and lift up and in. Practice a pattern of stopping the urine flow and then releasing it until you have a clear sense of the muscles you’re using to achieve this. Then you can practice tightening and releasing these muscles on a regular basis anytime, at different paces (like doing reps in a gym), working and strengthening them to a vibrant tone.

Try doing fifty repetitions at a moderate pace, then a medium pace, then fast. Incorporate this practice into a daily routine while you brush your teeth, sit on the bus, eat breakfast, or during any other routine activity. There is real truth to the phrase "prevention now is worth far more than medical care later".

 

 

 
Copyright© 2015. All Rights Reserved.
Home