Ben-Wa Balls

There are three ways to do Kegel exercises that include all the groups of muscles that one can use when performing these exercises: Contract and Hold, Flutter and The Elevator. Before I spell out the three types, lets be sure we are all talking about the same exercise.

How do they work?

There are three ways to do Kegel exercises that include all the groups of muscles that one can use when performing these exercises: Contract and Hold, Flutter and The Elevator. Before I spell out the three types, lets be sure we are all talking about the same exercise.

Think of the muscles you would squeeze if you were urinating and wanted to stop the flow. These muscles form a type of hammock that runs from the front of the crotch area to the back. The muscles encircle the clitoris in the front, the anus in the back and the vagina in the middle. They are the same muscles that contract reflexively (on their own) during orgasm.

Strengthening these muscles by doing Kegels will enhance the sensations of orgasm and for some women make having orgasms more likely. When contracting these muscles, the buttocks muscles should move very little or not at all. You are trying to isolate and move the muscles that underlie the external genitals for women.

If you spend two minutes of doing these three types (which make a set) you do a set of 3 three times a day, you will very likely feel a difference in your ability to contract in about two weeks. It doesnt take a lot of time, just a lot of remembering.

The Ben-Wa Balls can be used as weights by ambitious women who really want to work out their PC muscles. Think of it this way; you could tone your body by doing leg lifts or arm curls but you could get faster and better result by adding weights. Start by putting in one ball and doing these exercises. The ball will definitely add a level of challenge to Kegels. Later, when there is greater strength and tone add the second one.

These are great exercises to do in preparation for having a baby. A toned muscle will stretch more easily and will recover more easily after childbirth. As we age, these exercises are also helpful in maintaining tone to avoid urinary stress incontinence (leaking bladder). So given the benefits of enhanced orgasm and the health gains possible, doing Kegel exercises every day really deliver!

Contract and Hold: Squeeze this muscle group and hold it for a count of ten. Then contract and hold for another count of ten. Continue doing this for two minutes.

Flutter: Contract the muscle group as quickly as you can. These wont be large squeezes, just rapid light ones. Stop, take a rest then do it again.

The Elevator: Imagine that theres a little elevator in your crotch and that you want it to rise up floor by floor to the top floor. So start at the ground floor and go up to the first floor, then the second and the third and final floor. Then gradually allow the elevator to go back down stopping at each floor. Once you get to the ground floor, go down to the basement so youre sure to have completely relaxed the muscles you have just exercised.

Submitted by: Heather Merritt