Instruction on basic Kegel Exercise

After you successfully located your pc muscle, you could start doing basic Kegel exercise. Just like other exercise, you need to build a good foundation in order to achieve the higher level. Now we are going to discuss the basic technique of Kegel exercise.

Bathroom Kegel

The most basic Kegel can be performed at the most unexpected way - In your bathroom. All you have to do is hold and then release your urine several times. This can be performed even if you can’t locate your PC muscle.
However, this is not very effective because you also use your abdominal and anus muscle when you hold your urine. Also, you can only perform this when you have to go to bath room. This bathroom Kegel can serve as a good start but is not a long term solution.

Basic Kegel

If you have no problem locating your PC muscle, you can perform a higher level vaginal exercise. Lay down on the floor. With your feet on the floor, move your knee toward your body so it makes a right angle between your thigh and leg. Then spread your leg. Relax all muscle.
Slowly squeeze your PC muscle until you can’t squeeze any further. Hold for a few second and slowing relax. Each repetition should take 5 to 10 second and the time used on squeeze and relax should be the same. Repeat the repetition for as many times as you can before you get tried. Record the maximum number of repetition.
Do three set of Kegel exercise for the maximum number of repetition everyday for one week. In the next week, increase the repetition by 1 or 2. As the number of repetition increase, your vaginal muscle strength and tone improve.

Tips.

Breathe in when your squeeze and then breath out during relax.

If you want to exercise inner vaginal muscle, use a dildo. It can help you to locate the inner viginal muscle. Try the squeeze the different part of the dildo until you find the right muscle.

Keep a calendar of your exercise. Mark down the number of repetitions you perform on the calendar after Kegel. It helps you to keep track and keep you motivated.

Many women suggest the best time to perform pelvic exercise is after you wake up and before you go to bed. Although you can do it anywhere(watching TV, having a meeting, etc, etc), it is better to fully concentrate on the exercise. Use you mind to help achieving the maximum potential of your vaginal muscle.

After you feel comfortable doing basic Kegel, you should jump to advance Kegel exercise