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PC exercises and products to strengthen a woman's sexual abilities and pelvic health - also interesting material for men
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Exercises for the pc muscle and the pelvic floor muscles to strengthen a woman's sexual abilities and pelvic health
What are the pelvic floor muscles - including the pubococcygeus muscle (PC muscle) and the other levator ani muscles
At each side in the pelvic floor there is a pubococcygeus muscle going from the lower rim of the pubic bone backwards to the tailbone. They sorround on both side the urninary opening, vagina and anus. The muscle is a part of a greater mucle group called the levetor ani, that surrounds and support the pelvic openings.
The levator-ani-group is a part of the total muscle setin the pelvic floor. The rest of these muscles are mostly hidden at the inner sides of the pelvic bones.
The most central of these muscles are the buborectalis going backwards from the pubic bone and immediately sorrounds the pelvic openings at each side. This muscle do bon go all the way backwards to the tail bone, but is fixed to a ligament behind the anus.
Just more to the left and right there is the bubococcygeus muscle or PC muscle. Because of this placement, it is the most important muscle to supprt the right placement of the urinary opening, vaginal opening and rectal opening. It also helps to keep urine from leaking.
And even more to the left and right side there are the iliococcygeus muscles.
How can strengthening of the female pelvic floor muscles be important?
A weak PC msucle makes it difficult to controle the urine flow properly. During orgasms, the PC mucle will contract repeatedly, and these contratcions stimulate the total orgasmic process, including the feelings. A weak PC muscle will contract badly and will not perform a proper stimulation. Also the PC muscle together with the other pelvic floor muscles will support all the pelvic organs. When these muscles are weak, the pelvic organs and the organs in the lower stomach wil sag down, causing discomfort and poor functions in these areas.
How to learn to controle your PC muscle
Sit on the toilet, spread your legs as far as possible, and start and stop the flow of urine. For both women and men, the PC muscle together with the urethral spincter controle the closing and opening for the urine flow.. Start and stop the flow three times to set the PC action in your mind. Then empty the bladder completely. To make sure of working the right muscle while exercising, women can insert a finger into the vagina and feel the contractions.
How can a woman strengthen her PC muscle?
Exercise 1 - pc muscle squeeze
Squeeze and hold the PC muscle for about three seconds, relax, and repeat the process up to 19 tmes. The whole series can be repeated some times.
Exercise 2 - pc muscle tightening
Contract and release the PC muscle rapidly, up to 25 contractions at a time, depending on the condition of the muscle. You can repeat this series some times.
Exercise 3 - pc muscle holds
Contract the PC muscle hard and hold for 10 seconds. At the very end of the contraction, squeeze maximally, then release for 10 seconds. You can repeat this some times.
How to make the total pelvic floor stronger
Not only the PC msucle is important for the sexual health and the health of the pelvic and stomach region. The levator ani muscles and all other muscles in the pelvic floor must be in good shape.
To strengthen the total pelvic floor, you must contract all the muscles between your legs in such a way that your anus and your vagina are lifted upwards towards your stomach area. When you do so, your intimate cleft will deepen considerably. You can exercise the total pelvic floor with methods comparable to the way you exercise your PC muscle.
When doing these exercises you can sit on the toilet seat with spread legs. You can also lie on your back with your legs flexed up and somewhat spread.
Exercise 4 - pelvic floor squeeze
Squeeze and hold all the muscles between your legs for about three seconds, relax, and repeat the squeeze up to 15 times. You can then repeat this whole series some times.
Exercise 5 - pelvic floor contractions
Contract and release the muscles of your pelvic floor rapidly, so hard that you feel your natal cleft deepens, but still not very hard, up to ten contractions at a time. Reapeat the series of contraction some times.
Exercise 6 - pelvic floor hold
Contract all the muscles around your anus and genitals so hard that you feel your cleft deepens well and hold for 10 seconds. At the very end of the contraction, squeeze even harder and deeper, then release for 10 seconds. Reapeat this some times.
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Products to strengthen the Pubococcygeus muscle or improving the pelvic floor organs
Dilator set - To widen and flexibilize your openings, and to help exercize your pelvic mucles.
Products for internal vaginal delight and perivaginal muscle exercise - Perhaps a woman or a man can use these for anal delight and exercise too.
External PC or Kegel exerciser
- for men and women.
Some stimulating items to increase sexual satisfaction
Vigorelle - female pleasure cream - To increase the pleasure in the clitoris, genital lips and vaginal area, to lube and to boost a women's intimate reactions like: vaginal lubrification, pelvic blood supply and engorgement. The increased intimate reactions will then also increase general excitement and erotic ecstacy.
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These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is nutritional in nature and should not be construed as medical advice. This notice is required by the Federal Food, Drug and Cosmetic Act.