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Adam & Eve
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How to Do Kegels

Kegel exercises are designed to strengthen the pelvic floor muscles. They’re most often used to treat incontinence in pregnant and older women. But Kegels also have several sexual benefits as well. Kegel exercises allow you to control your vagina during sex so you can squeeze or clench your partner. Kegels can also strengthen your orgasms for increased pleasure.

Kegel exercises are amazingly easy to do – provided you know how to do them correctly. Here’s how to start toning your Kegels.



Identify Your Kegel Muscles
Kegels are the same muscles that stop you from peeing. The next time you have to go, try stopping yourself. Once you’ve identified the feel of your Kegels, you’ll find it easy to exercise them anywhere. Note that it’s not a good idea to do Kegel exercises while urinating. This can cause urinary tract infections and other problems.



Kegel Exercises for Beginners
After you’ve found your Kegel muscles, it’s time to start working them. Squeeze your Kegels and hold them for three to five seconds at a time. Release and relax for the same amount of time for one rep. Adam and Eve recommends doing 10 reps in the morning, in the afternoon and again in the evening for three sessions every day. That might sound like a lot, but keep in mind that each rep just takes a few seconds of time. And you can do Kegel exercises literally anywhere, including your desk at work, sitting in your car, or just watching TV. It takes a few weeks for you to start noticing results so don’t get discouraged.



Advanced Kegel Exercises
As you strengthen your Kegel muscles, you should start squeezing and holding them for longer and longer periods of time. Gradually increase each rep by one second at a time until you can clench your Kegels for 10 full seconds. Once you can do that, you qualify as an expert Kegeler.

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