#EdenU - Master Your Kegel Health - Pelvic Floor Basics

Ansley Ansley


EdenU – Pelvic Floor Basics – Kegel Exercises

Welcome to Eden University! Today, we are going to go over some basic information to strengthen the pelvic floor muscles. Let’s start with a little bit of history on the subject.

Dr. Arnold Kegel was an Assistant Professor of Gynecology at the University of Southern California School of Medicine. In 1948, Dr. Kegel noted there was repeated evidence of the pelvic floor muscles weakening even after the most successful of vaginal surgeries to repair the muscle tissue.

Our own study in the dissecting room, in surgery, and in animal experiments, as well as observations of the effect of exercise in several thousand patients, has led us to conclude that the pubococcygeus is the most versatile muscle in the entire human body. It contributes to the support and sphincteric control of all pelvic viscera and is essential for maintaining the tone of other pelvic muscles, both smooth and striated.

After having been stretched over a wider range than any other skeletal muscle, the pubococcygeus can regain physiologic tension and, as we have demonstrated, it is able to recover its function after many years of disuse and partial atrophy.
” ¹

What does this mean? Simply put, the pelvic floor muscles assist greatly with things like urination, ejaculation, and the overall strength of an orgasm. You’ve heard told of women who can milk an erection for all its worth, using only the contractions of their pelvic and vaginal muscles. What’s their secret? Kegels, of course!



Both men and women have pelvic floor muscles and each are capable of performing Kegel exercises.

The concept is simple:
Contract the pelvic floor muscle as if you were trying to stop urination or a bowel movement then release. Repeat ten to fifteen times, multiple times throughout the day. Don’t hold your breath while contracting the muscles – always remember to breathe through the contractions to the best of your ability.

What are the benefits of doing Kegels?
Studies have shown with continual exercise in the pelvic floor area comes improvement with urinary incontinence caused by pregnancy in women and inflammation, or enlargement of the prostate in men. There is also the added benefit of strengthening the overall intensity of orgasms. Men will experience an increase in the strength and distance of their orgasms, while decreasing the likelihood of premature ejaculation. Women may experience an increase in frequency of vaginal orgasms with or without additional clitoral stimulation as well.

Tips to Remember:
- Exercising the pelvic floor muscles can seem difficult at first as it is a movement that needs to be learned and mastered. Over time, the exercises will become easier.

- Use resistance training to help train or educate the muscle memory in the pelvic floor. This can be done with Kegel exercisers, also known as vaginal exercisers. Men can use prostate toys to achieve the same resistance for the muscle group.

- Set a timer or reminder to do at least three to four sets of ten to fifteen repetitions on a daily basis. This will improve muscle memory and keep the muscles from weakening and negating the progress made. Dothekegel.com has an adorable song set to the 1970's song “The Hustle” that will help you remember how and when to do them.

- Keep a small journal or sheet of paper to mark your progress. Maybe, the first week you could only do one to two sets of repetitions without the use of a toy to assist and by week six, you can keep the Kegelcisor Enhansor in place with no sweat!

Which products are recommended for resistance training?
There are many different types of products available to aid in strengthening the pelvic floor. From bars, to balls, to glass, to silicone - the options are truly endless. Your personal preferences for weight, shape and material will dictate the products you choose.

We’ve highlighted some of our most popular items to help you make your decision!

Luna beads – mini and Luna beads – regular are a great addition to any toy box. They are easy to use, discreet, and come in two different sizes.

Ophoria K-balls are similar to the Luna beads, though they are a little bit thicker overall with a wider neck, requiring more effort on the user’s part.

The Jopen Vr1 is also similar to the Luna beads and K-balls, but includes a vibrator for extra pleasure and intensity while giving those muscles a workout.

The Queen of Kegels – The Jopen Intensity is a new take on an old idea. The Intensity inflates and overs electro-stimulation that sends a slight jolt to the surrounding muscles causing them to contract on their own. While not specifically intended to produce an orgasm, many women have reported pleasurable side effects that extend beyond muscle tone.

Ultimately, your choice of product depends on your needs and this is something a qualified medical professional can help you assess by measuring where the vaginal walls contract and how tight the grasp is.

Your Assignment:
What are your favorite times or places to practice your Kegel exercises?

Do you use a particular set of toys for resistance training? If so, what are they?

Are you consistent in exercising your pelvic floor muscles?

If so, how much improvement have you noticed over time and how long have you been doing the exercises regularly?




Edencafe is giving away some goodies to help you get started:

1st Prize: Jopen Intensity (Retail Value $248.99)
2nd Prize: Vanity Vr1 (Retail Value $148.99)
3rd Prize: LELO Luna Pleasure Beads and Mini Pleasure Beads (Retail Value $85.98)

Click the link to find out how to enter!


¹ “Dr. Arnold Kegel” Dothekegel.com n.p. 2006-2008. September 10, 2012
Do The Kegel.com
09/10/2012
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Airen Wolf Airen Wolf
I use the Jopen VR4.5 for squeezing around as it changes vibration pattern when it is squeezed. I also use the Ami system from Lelo. I try to be consistent but I forget sometimes. I do notice great improvement from doing them though. I am tighter, have more muscle contractions, experience deeper and more intense orgasm, and I didn't have pregnancy incontinence. That's the main goal though...I do not want to have to "depend" on an undergarment to keep me from smelling like a public toilet!
09/10/2012
travelnurse travelnurse
Ok I love my Kegal excersizers!! I have the Jopen intensity. I believe I should be able to have some fun doing it. The Ben wa balls, The Uno, The Duo. The Ami system is pretty good. And several others. I am going for the vag of steel.

Honestly though I can tell a big difference since using them. I currently have bronchitis and there is no coughing and leaking.
09/10/2012
puppylove puppylove
Great lesson! I recently got a pair of luna beads to work on my PC muscles. I am interested in a few other sets but I want to use these for a bit longer to see what kind of effects they'll have.

Thanks for all the awesome info!
09/10/2012
PropertyOfPotter PropertyOfPotter
I've tried Ben Wa Balls and Ophoria K Balls and didn't feel like they did much for me. I've done them on my own since I was 18, so doing them isn't new to me. I'm pretty tight, but I want to keep it that way. I've been looking into other options that are available on the site, but haven't tried anything else yet.
09/10/2012
unfulfilled unfulfilled
My worst thing is I forget to do them. I have the Jopen Intensity, but that means I have to set time aside to do them. I need to get some balls of some sort to insert that I can use throughout the day as I do my normal routine.
09/11/2012
Kitka Kitka
What are your favorite times or places to practice your Kegel exercises?

I don't really have specific times/places to practice but probably most likely to do it at home while alone.

Do you use a particular set of toys for resistance training? If so, what are they?

Nope, don't have any yet. Would love to try the Ami, Luna beads or Smartballs sets.

Are you consistent in exercising your pelvic floor muscles?

Not really.
09/11/2012
ellieprobable ellieprobable
This was really informative. Thank you!
09/11/2012
Ansley Ansley
You're welcome!

I find it really difficult to remember to do mine and sometimes I'll do them while I'm working on stuff around the house without really thinking about it, but I never actively sit there and work the muscles.

I should, but eh with everything else I have going on and no real issues to speak of, it just isn't a priority. I'll probably be singing a different tune in twenty years.
09/11/2012
*Camoprincess* *Camoprincess*
I do mine all over the place no specific place that I love to do them. I do them in the car,laying in the bed,sitting in the living room really anywhere. No one knows you are doing them unless you use something for resistance, I haven't used any items for resistance I wanted to try the new crystal egg shaped balls got the back in stock email an they are GONE again. I don't really need to do them so far everything is happy and healthy in the nether regions
09/11/2012
panthercat23 panthercat23
Thanks for the great lesson. I really should do kegels but I don't.
09/12/2012
travelnurse travelnurse
So as we are sitting here reading this are you doing your Kegals?
09/12/2012
Ansley Ansley
Quote:
Originally posted by travelnurse
So as we are sitting here reading this are you doing your Kegals?
I have done a few of them while browsing the forums today. It's kind of neat.
09/12/2012
FallFire FallFire
I haven't done Kegel exercises yet, but I plan on making the Luna beads part of my next order.
09/12/2012
AliMc AliMc
Quote:
Originally posted by Ansley
EdenU – Pelvic Floor Basics – Kegel ExercisesWelcome to Eden University! Today, we are going to go over some basic information to strengthen the pelvic floor muscles. Let’s start with a little bit of history on the subject.Dr. Arnold Kegel was an ... More
I use the Emigi for my kegel exercises. I used to have an exerciser from Tracey Cox but found that it was too big for me and not heavy enough. The Emigi is a much better fit for my anatomy. I've heard of some women being brought to orgasm from the sensations of the kegel balls on their G-spot but I can't say I have any sexual arousal from using them :S
09/12/2012
Dixiemomma Dixiemomma
yay for kegels! lol
09/12/2012
JennSenn JennSenn
I have a set of vaginal balls, but I don't use them consistently. I really should.
09/12/2012
charletnarouh charletnarouh
Quote:
Originally posted by Ansley
EdenU – Pelvic Floor Basics – Kegel ExercisesWelcome to Eden University! Today, we are going to go over some basic information to strengthen the pelvic floor muscles. Let’s start with a little bit of history on the subject.Dr. Arnold Kegel was an ... More
I prefer to where my Ami balls during my normal activities. I definitely see an improvement in control when I do, but I'm really bad about wearing them regularly.
09/12/2012
Ansley Ansley
I'm having a hard time making a decision about which ones I think I would like the most. I might just have to get all of them and go for it. What's the harm, right?
09/13/2012
Terri69 Terri69
I try to do my kegels while watching tv at night
09/13/2012
Geogeo Geogeo
Quote:
Originally posted by Ansley
EdenU – Pelvic Floor Basics – Kegel ExercisesWelcome to Eden University! Today, we are going to go over some basic information to strengthen the pelvic floor muscles. Let’s start with a little bit of history on the subject.Dr. Arnold Kegel was an ... More
I don't use any toys and I find I can do them at any time, anywhere
09/13/2012
Jay Baby Jay Baby
I'd like to try some of the kegel toys, but I don't know what would be best for me. :/
09/13/2012
kizzl kizzl
I usually do mine any chance I get, especially when I'm at work. Getting paid to get in shape is awesome!
I've used ben wa balls before, and I liked them, but they fell apart a bit quicker than I wanted.
09/13/2012
Etoile237 Etoile237
I recently got the Eclipse 2 balls but I haven't used them much yet! My plan is to start wearing them while doing things around the house. I'm very excited to see how much of a difference they make--I'd say my pelvic floor muscles are better than average but coukd use work.
09/13/2012
Do emu Do emu
Quote:
Originally posted by Ansley
EdenU – Pelvic Floor Basics – Kegel ExercisesWelcome to Eden University! Today, we are going to go over some basic information to strengthen the pelvic floor muscles. Let’s start with a little bit of history on the subject.Dr. Arnold Kegel was an ... More
I do kegels without toys, at home when I am resting in bed or sitting. I should do them more often but have a hard time remembering.

That isn't to say I dont want to try with toys, though! I've been eyeing the Intemsity for a long time and have read everything about it. Just saving up money and points to try it out.
09/13/2012
Martiniman Martiniman
Well I'm swimming in deep water here, but for several reasons I'm interested in my wife strengthening her pelvic muscles, not to mention she was interested in the Jopen Intensity when she saw it and it just looks fun.
09/13/2012
zorya zorya
Quote:
Originally posted by travelnurse
So as we are sitting here reading this are you doing your Kegals?
Yep! Easy reminder.
09/13/2012
closed account closed account
i do kegels on occasion. I would like to get in the habit of doing them consistently. I have not tried using any toys or devices for kegels.

I tried ben-wa balls years ago before i knew how to do kegels.
09/13/2012
Sbmsvschoolgirl Sbmsvschoolgirl
I've been slacking on my kegel exercises. I need to get back into a routine.
09/13/2012
Seirii Seirii
Quote:
Originally posted by Ansley
EdenU – Pelvic Floor Basics – Kegel ExercisesWelcome to Eden University! Today, we are going to go over some basic information to strengthen the pelvic floor muscles. Let’s start with a little bit of history on the subject.Dr. Arnold Kegel was an ... More
I like to practice when I'm on my way to wherever. Work, school, to hangout all the time! I don't have toys to use while I do it though I want some.I do my kegel exercises every day! I've been doing them since I was seventeen so I can't say there's a difference just yet
09/13/2012
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