Finding ways to improve your sex life can be a very expensive endeavor. From pricey bottles of Viagra™ for men to boob jobs for women, keeping sex enjoyable can run a very high credit card bill. There is one simple, cost-free task you can take part in, though, to keep the sexual heat rising and that’s Kegel exercises. Contracting and relaxing the muscles in the lower bladder region (the same ones you use to stop urinating) have been linked to improved sex and more pleasurable orgasms. This muscle, also known as pubococcygeus , or PC muscles for short, is a large muscle that goes around the anus and most of the floor of the pelvis. In women, the muscle fibers circle the vagina, and in men, they pass under the prostate gland.

The rationale behind Kegel exercises is that by strengthening your pelvic floor muscles, more blood is able to flow to the pelvic region. This increases the amount of friction you can generate and intensifies contractions during orgasm. Strong PC muscles can make for stronger sensations during arousal and orgasm. Exercising the muscle allows it to take on its original shape and elasticity and resumes its vital function. Kegel exercises can be used by both men and women and was first put into practice 50 years ago by gynecologist Dr. Arnold Kegel.

These exercises can be done anywhere: a trip to the grocery store, at your desk at work or minutes before falling asleep. To start, you need to identify the correct muscles that you want to work out. Women can isolate the muscle in two ways. She can insert a finger into the vagina while tightening the muscles (if you feel them contract around your finger, probe no further you’ve got it).

For men, t he best way to identify the correct muscles for Kegel exercises is to stop or slow down a stream of pee during regular urination. While standing up to pee, simply pay attention to which muscle you would use to cut the flow and what the sensation feels like. Don’t actually prevent yourself from peeing, of course; just tinker with the feeling of stopping briefly. Do this during urination for a few days, and you’ll correctly identify your PC muscle and become more aware of your voluntary control over it. Remember: You should try to separate it from anal squeezing. If you are in doubt, go back and find your PC muscle while attempting to urinate.

Once you have identified the muscle, tighten the muscles of the anal and urethral sphincters as if you had a strong urge to urinate but did not want to. Hold the muscles tight for as long as you can—usually less than one minute. These can be done every four hours while you are awake. If you work up to three sets of 30 or more strong squeezes, you are probably healthy enough for most purposes and need only to maintain this level of fitness by doing these three sets of Kegels four times a week (instead of Kegel exercises once or twice a day).

Using techniques with your PC muscles will surely cause your partner to reach a heightened orgasmic state; one that s/he will never forget. Indeed, by making sex more pleasurable you can very well achieve a multi-orgasmic state. Most women notice a difference in about a month. Now that you’ve done that, you can finally reveal the sex goddess within.

Machines to strengthen the PC muscles range in cost from a few hundred to thousands of dollars. A well-known brand, the Kegelmaster, is one of the many that have received marketing clearance from the Food and Drug Administration (FDA). For less pricier options, there are small insertable, vibrator-like Kegel exercisers that warm to body temperature and also offer g-spot stimulation. These products are around the size of your index and middle finger side-by-side. Ben-wa balls can also help strengthen the PC muscle. These small balls are fit into the vagina and then expelled to work out the muscles in very much the same way.

With strong PC muscles, you can use the butterfly quiver to intensify sex for both of you. As the name implies, the butterfly quiver refers to the squeezing of your muscles in time with your partner’s thrusting. This way, you contract you pull him deeper into you and when you release you push him out. You can build up the tempo as he is nearing orgasm, heightening the sensation for both of you. For more control, make sure your mate does not thrust too hard. You may want to lay on top him to have better control and guide him to exactly where you want him.

A question that faces Kegel exercises is whether doing them without any resistance (such as a kegel machine) can actually give you the same outcome. Producers of the Kegelmaster maintain that doing the exercises without any resistance cannot provide the same outcome. Some women stand by the fact that they have noticed considerable changes during sex performing Kegel exercises without machines. Either way, you never know unless you try at least one type of exercise or the other.

The increasing frequency and popularity of Kegel machines drives us back to the point that women are beginning to see themselves just as sexually capable or aware as their male counterparts. Many women lose interest in sex because it is really not enjoyable. While men have an easier time enjoying orgasms every time, most women just never reach orgasm . It becomes increasingly difficult to answer your mate’s questions: “Honey, what do you want me to do?” if you haven’t got the faintest clue. So, having the strongest PC muscles doesn’t automatically guarantee you the most enjoyable night you’ve had in months. You also need to tell him just how to hit that spot. To be able to find the g-spot, one of the best tools would be: A man who knows exactly how to use his fingers or a g-spot vibrator with a curve to reach the g-spot.

Though it’s still a point of contention, women maintain that of the two types of orgasm—clitoral and vaginal—it’s the latter that’s more intense. And who wouldn’t prefer the deep continuous rolling sensation that internal orgasms provide as compared to the one-time big bang produced from the clitoris.

Women have been liberated in many aspects of their lives but the ‘sexual revolution’ continues. It is still not widely accepted that a woman is just as capable as a man to experience the depth of pleasure that they do. It is secretly questioned as to whether women even have that same right to such sexual fulfillment. Are their bodies designed for the same pleasure as men? Well, one fact that cannot be denied is that women who have orgasmic release tend to have reduced stress, which leads to a happier life. It also seems that good deep orgasms help relieve the discomfort of menstrual cramps as well.

For millions of women worldwide, female ejaculation has long been an unachievable fantasy. An unsatisfying sex life can mean a loss of passion in the relationship, psychological disorders as well as depression. This feeling of inadequacy can be replaced with unbridled sexual pleasure in a matter of weeks.

As the revolution continues, more gadgets are being invented and sold to women to help them along their quest for sexual fulfillment. Women can learn more about their own capacity in one night with a sex toy, for instance, than they often can with a lifelong partner. Maximum sexual response is most times self-taught. A woman can tell her partner just what she wants only after she has learnt what works for her.

In a shame-based, sex-negative culture many men and women view sexuality negatively. It is not viewed as an art that once perfected can result in unsurpassed emotional beauty and physical pleasure. Sex toys allow most women to break that mental barrier that an actual partner may raise between them. With a toy, she can titillate whatever spots she wants for as long as she wants. (The only tired hand is going to be hers and she won’t be ashamed because it’s taking so long to climax.) The advantages are what every couple needs. Every man feels a sense of awkwardness if he cannot make his partner climax. So, when she finally masters the art of exploding right in front of him she becomes all the more sexy.

We work our abs, triceps and biceps at the gym because we know that keeping the muscles toned and in shape can make us look better and feel better. In the same way, toning up the vaginal muscles can make sex a mind-blowing experience every time. Four minutes of Kegel exercises and we promise you will wow your mate in the bedroom and transform them into a living heap of sexual gratitude.

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