Kegel exercises help men and women to increase urinary control. The machines for these exercises are more readily available for women, men can easily perform the exercises without additional devices. The Kegel exercises were developed by Dr. Arnold Kegel, and are intended to guide your pubococcygeus or PC muscle, which is part of the group of pelvic floor muscles that stops the flow of urine. These exercises are also known to improve the health of the sexual organs and increase sexual stimulation.
Buy egg-shaped squeezing balls, which are exercise devices that strengthen the PC muscle. They have different diameters from one (2.54 cm) to four inches (10. 16 cm) with different weights to coordinate with your muscular toning needs. Insert the balls between your vaginal walls as if it were a tampon. Use your PC muscle to squeeze the balls. Keep the pressure for 10 seconds. Relax muscles for 10 seconds and repeat for three or four series per day. For a greater challenge, pull the balls by the handle or chain, while squeezing the muscles harder. Fitness Magazine states that it can take up to six to eight weeks to get results. To avoid an allergic reaction of the gum in some balls, you can buy a product that does not contain oil.
The spring instrument for Kegel exercises is a mechanical device that provides resistance for female Kegel exercises. It looks like a pair of kitchen tongs being phallic in shape. Use it by inserting the phallic end three inches (7.62 cm) into the vagina. Squeeze the PC muscle to hold the clamp of the closure device. The spring adds strength, which is useful for toning the muscles. Do 30 repetitions by closing the device of three sets each day. Rest for 15 seconds between each series. Work up to six games for a minimum of three days a week. The Cochrane Library suggests that if you perform exercises by squeezing the PC muscles for at least three months, you will begin to experience results.
The Kegel Bar is a small metal bar that has a weight that can be used to quickly build and tone your PC muscle. Insert most of the bar into the vagina while lying down. Use the pelvic floor muscles to lift the bar a little. Keep it up for five minutes.
You do not need a special device to do Kegel exercises. Try squeezing the PC muscle during a plank or bicep curl during your regular gym workout.When using bodybuilding machines, Fitness Magazine recommends that you tighten it by lifting the weight or resistance. He suggests tightening the PC muscle to activate the abdominal muscle group and thus have a deep workout in general.