The pubococcygeus (PC) muscle exercises known as Kegel exercises have many advantages. They are best known for their help in strengthening and toning the whole pelvic floor to prevent incontinence later in life. But they are also the secret to stronger orgasms and pompoir, the art of milking the penis during intercourse.

Doing Kegel exercises will definitely improve the sexual experience during intercourse for both you and your partner. In fact, once your PC muscles get regular exercise, you will find that pumping them actually turns you on. Furthermore, training these muscles will help you better identify and distinguish your G-spot and anal muscles.

As you perfect these exercises and strengthen the muscles, you'll begin to notice that you can isolate distinctly separate groups of muscles in your pelvic floor. This enables you to isolate your clitoris, for instance, and stimulate yourself at any time. It's an excellent trick for getting warmed up for a hot date or romantic evening.

Kegel exercises also increase blood flow to the pelvic region, which aids in the increased flow of hormones and helps engorge the vaginal area. With increased blood supply and stronger muscles, you will prep yourself for better, stronger, and more amazing orgasms.

Are You Ready to Begin?

Sit comfortably in a chair or on the floor. You should be sitting up straight, but keep a relaxed attitude. You can also use a large rolled-up towel — sit on your knees and put the towel between your legs so that you're sitting on it. You should be able to feel slight pressure on your pelvic floor.

Take a few slow, deep breaths to begin. Really relax. Breathe fully into your belly. On an in-breath, tighten your PC muscles. Hold for a moment. Now, on the out-breath, relax them. Focus on the relaxing. This is very important. Let your muscles go to a completely relaxed state. Make sure you do this after every Kegel. As you increase or decrease your speed, your breath will follow automatically. Tighten and relax, tighten and relax.

Try to start with about fifty of these every day for a few days. Your muscles may hurt a little, as in any new exercise, but that's how we know we're doing the work. Eventually, you can work up to 200 repetitions a day. You may do several sets a day, if you wish.

What Do You Notice?

You will generally notice the difference within a few weeks. After about a month, you can usually begin to isolate the different muscle groups that comprise the pelvic floor. As you continue working on your PC muscles, take notice of how they feel. Are you getting turned on just by doing the exercises? Has your partner noticed any change during intercourse?

Don't be discouraged if you don't notice much of a change right away. This will take a little time, as any muscle conditioning does, but the benefits are well worth the time and effort. You should notice that you have a better “grip” when you insert two fingers into the opening of the vagina.