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Dear Konfused about Kegels,

Kegels is the shortened term for the pubococcygeus or PC muscles. These muscles run from the pubic bone to the coccyx (tailbone). These are the muscles found in your pelvic floor and are mainly responsible for the control of urine.

Exercising these muscles tighten and strengthen your pelvic floor which supports the urethra, bladder, uterus and rectum. There are also many benefits for both men and women including: stronger orgasms, increased stamina in men, enhanced sexual stimulation, prevention of incontinence (inability to control urination), less pain and speedier recovery from pregnancy, and increased cremasteric reflex in men (which helps lift and drop the testicles).

So, now the question is how to work these muscles so you can start reaping these benefits. First, you will need to locate them to make sure you are contracting the correct muscles. In both men and women, while urinating, try stopping the flow. The muscles you use are your Kegel muscles. Another way to see if you have found them is to insert your finger into your vagina, if you are female, or your anus, if you are male, and try to contract the muscles. If you feel a squeeze you have the right ones.

Next is how to exercise the muscles properly. The most important thing is to try to relax all other muscles when doing your Kegel exercises, especially those near your pelvic floor, such as your abdomen and thighs. Furthermore, do not push yourself too much- it takes time to work up strength in those muscles.

Start by contracting your Kegel muscles in five second intervals for five minutes twice a day. Once that becomes easy, you can continue to increase the increments to ten second intervals for ten minutes twice a day. As your muscles get stronger, these exercises will become easier. Once you are a pro with those, contract and release your Kegals for up to twenty minutes (start with five, then ten) three times a week for maintenance.

Once you’ve mastered your Kegel exercises, it’s time to put them to use. Just having strengthened the muscles will create more intense orgasms. For both men and women, using these muscles during intercourse can increase your pleasure. Experiment with your partner a little-while having sex, stop for a minute, and practice contracting your Kegels. Feel free to contract and release as you please during sex to increase pleasure, especially when you and your partner are close to orgasm, or keep the pleasure going if you’re male.

Last, you can do your Kegel exercises anytime, anywhere and no one will know. You have no excuse not to do them to keep you and your partner healthy and happy!

Disclaimer: Kelly Walsh has aspirations of being a sex expert, but has no professional training. Please direct questions to oracle@hamline.edu or MB 106.