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A friend asked me how I manage to stay so awake and alert in even the most boring classes, I told her KEGEL.

The main muscle involved in kegel exercise is the puboccocygeal muscle (PC for short). The PC muscle supports the pelvic floor and is important when it comes to achieving orgasms. Not only is kegel exercise good for tightening the vagina walls, it improves orgasms. If you’ve never heard of kegel before or you’re a beginner, have no worries, this article is just what you need. The best part about kegel is that it can be done anywhere. But before you start doing it in buses and boring office meetings, do it in the privacy of your room so you can get the best out of it.

Locate your puboccocygeal muscle;

Locate your PC muscle by placing one of your fingers about one inch—up to the first knuckle—into the vagina. Internally, you should feel a drawing together or a drawing upward in your vaginal and pelvic area.

Squeeze;

Squeeze as if you were stopping the flow of urination. The muscle that tightens around your finger as you do this is the PC muscle. That’s it! Don’t move another muscle. Don’t confuse things by squeezing your tummy or your buttocks or your thighs. Just feel this one muscle. It may not feel very strong at this point; it may barely feel like a muscle. But this is the one and it’s the one that counts.

Relax surrounding muscle;

If you are having trouble isolating this muscle, try consciously relaxing any surrounding muscles that may be confusing the picture for you. In other words, purposefully relax your stomach muscles. Purposefully relax your thighs and your buttocks. Now, once again, squeeze the muscle that you would squeeze to stop the flow of urination. You should feel it more clearly now.

Keep breathing;

I want you to squeeze again but before you do, check to see your breathing is not short and choppy from any anxiety you may have from doing this exercise. Because this exercise is connected with the sensual process of feminine excitement and orgasm, you may need to take a few extra moments to relax right now. Take a deep breathe through your belly as this will help you relax and also aid with blood flow. When you are settled and are breathing easily again, continue with the PC exercise.

Flex the PC muscle again and make sure to keep your stomach, buttocks, thighs, and abdominal muscles relaxed as you do so. Now that you know where the PC muscle is and what tightening it feels like, I want you to flex and relax the PC without using your finger to help. When you flex, hold it for two seconds before you release.

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