A few simple exercises are vital for female sexual health. They help tighten your vagina as well as increase the amount of orgasms you can potentially have.
One of the best places to start is in the pelvic floor, also known as the PC muscle. How strong is your pelvic floor muscle? This can make a huge difference in your ability to orgasm and orgasm during intercourse as well. So, when you strengthen this muscle, it actually increases the blood flow to that area as well as it allows you to tighten and grip around your partner while they are inside of you. Moreover, it increases the sensation that you feel and also boost the sensation that your partner feels.
You may have heard of this exercise refer to as Kegel exercises or PC muscle exercises, but the best thing to do is be able to know how exactly to do it, how to do it right and how to do it consistently. Strengthen that muscle and get the most benefit out of it. Let’s do it!
Find Your Pubococcygeus Muscle or Pelvic Floor Muscle
Start by isolating your Pubococcygeus muscle (PC muscle) or Pelvic floor. This part is critical to female sexual health. First, find your PC muscle. To do that, the next time you urinate, try to stop the flow of urine while you’re peeing. The same muscle that you contract to stop your urine is the PC muscle that you need to strengthen.
Empty Your Bladder And Lie Down
Once you’ve isolated your PC muscle, empty your bladder and lie down. But you can actually do this exercise while standing, walking or sitting. However, lying down is the best position to isolate the muscle if you’re a beginner.
Contract The PC Muscle
Contract your pelvic floor muscle as if you’re pushing something out of your vagina or trying to urinate quickly. While you do that, hold the contraction for three seconds, then relax for three seconds. Be careful not to flex the thighs, butt or abdomen muscles. However, starting out sometimes involved other muscles as you’re trying to learn the process. So don’t get too hung up on it, but just try your best to isolate that PC muscle. Make sure to breathe freely as you hold and contract the muscle. Do this a few times until you get comfortable with it.
Repeat Three Times A Day
Now that you’ve learned how to isolate it along with the techniques, you just need to know when to do it. You want to do these exercises every day and repeat them three times per day. You can initially aim for three sets of 10 repetitions per day, with the same steps and processes. Once this becomes easy and comfortable to you, you can move up to 5 seconds of holding and 3 seconds of releasing for 10 repetitions three times a day, and so on. The protocol is to start at level 1 and once you get comfortable with it, you can move up and increase the levels as you do the holding and releasing technique, three times per day.
Remember, repeat these exercises slower rather than moving up faster and see how you feel. You don’t want to get overly sore, but eventually, you want to work up these levels to increase the strength of your PC muscle.