Free Instructions For Kegel Exercise & How Kegel Exercises Affect Your PC Muscles

Here you will find a complete set of instructions for kegel exercise.   Both men and women come equipped with pubococcygeus muscles. These “PC” muscles control a man’s penis, bladder, urethra, and rectum.  For a woman, these muscles control the vagina, uterus, bladder, urethra, and rectum.  The PC muscles hold your pelvic organs in place and control the flow of urine.

Dr. Arnold Kegel developed a set of exercises which is basically clenching and unclenching these muscles to strengthen them.  Working out your PC muscles is a part of keeping yourself healthy.

Also, implementing these exercises into your daily routine should make a noticeable improvement in your sex life. The results won’t be immediate so you’ll have to keep working out for a couple weeks before you notice anything, but the results will be well worth it.

We've included free instructions for kegel exercise in this article so everyone can benefit from doing them.  Follow the kegel exercise instructions closely and you should notice positive results in less than a month.  Click here to the many benefits of doing kegels.

The first thing you need to do is learn how to find and control the PC muscles. The next time you urinate, stop mid-flow for 10 seconds. Resume and stop again. Repeat until you get the hang of it.

Those are your PC muscles and when you stop the flow of urine, you’re contracting those muscles. That exercise was just to help you find the muscles. Stopping your urine flow as a kegel exercise isn't a good idea because it could lead to a bladder infection.

Instructions For Kegel Exercise #1:
Basic Kegel Squeeze: Contract your muscles and hold it for 10 seconds. Let go and relax for a few seconds. Repeat 8 – 12 times.

Instructions For Kegel Exercises #2:
Build Up Squeeze: Start contracting the PC muscles. Gradually build up the pressure over 5 seconds until you’re squeezing as tight as you possible can. Let go and relax for 2 seconds. Repeat 5 times.

Instructions For Kegel Exercise #3:
Fast Squeeze: Contract your muscles as tight as you can for 1 second. Let go and relax for 1 second. Repeat 20 times.

Instructions For Kegel Exercises #4:
Hard Squeeze: Contract your PC muscles slowly, eventually squeezing as tight as you can. Hold for as long as you can. Relax and let go when you feel you need to. This is a good one to do when you’re driving and you stop at a red light. Try to hold your squeeze throughout the length of your red light.

Many people end up clenching their teeth and contracting various muscles ranging from their chest to their stomach to their rectum. This won't give you full benefits.  Contracting only the PC muscles can be hard to do at first, but with regular practice you’ll be able to isolate those muscles to work on them alone.

Setting a special time each day to concentrate on Kegel exercises will increase the chances of you remembering to do them. Try doing them after your regular workout or while watching TV, for 5 minutes at a time. Remember to be consistent as this is the only way you’ll see results.

RELATED RESOURCES:

• Sex Toys
• Male Kegel Exercise