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Pussy Fitness

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by thepleasurechest

Before you get excited picturing a vulva riding a stationary bike, that’s not exactly what we have in mind.

What “Pussy Fitness” refers to is exercising the PC muscle, or pubococcygeal muscle, sometimes called “Kegel exercises” or simply “Kegels”. This muscle, found in both sexes, runs from the pubic bone to the tailbone, cradling the internal sexual organs. Having a well-toned PC muscle can be beneficial for men as also, is it controls urinary and ejaculatory function, but in this article we’re going to focus on the vag. Women with well-toned PC muscles can have stronger orgasms, better bladder control later in life and during pregnancy, and an easier time during natural childbirth.

The great news, once you locate it, is that the PC muscle is easy to exercise. There’s no set-aside time or equipment required, though there are many products that can enhance your workout.

To find your PC muscle you can imagine you are holding your urine stream or actually try to stop it while on the toilet. Another technique is to insert a finger inside your vagina and squeeze the surrounding muscles. You should feel your vagina tighten and pelvic floor move upward then back down to the starting position when you relax.

Caution: Don’t make a habit of starting and stopping your urine stream. Doing Kegels with a full bladder or while emptying your bladder can actually weaken the muscles and can also lead to incomplete emptying of the bladder, which increases risk of a urinary tract infection.

Now for the workout! Feel free to make a Kegel mix on your iPod. We recommend something mid-tempo or relaxing. This is more like pussy yoga than aerobics (that comes later when you’re getting your sex on). Make sure you empty your bladder completely, then sit or lie down and:

1.      Contract your pelvic floor muscles.

2.      Hold the contraction for three seconds then relax for three seconds.

3.      Repeat 5-10 times, increasing reps as it becomes easier to do.

4.      Adding more seconds to your contract/relax routine will help you strengthen over time. Try to work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.

5.      Don’t hold your breath. Relax and breathe, coordinating your breathing with your exercises.

6.      Focus on isolating and tightening only your pelvic floor muscles.

7.      Toys work great as a resistance tool and to maintain awareness and focus on these muscles. You can think of the Pure Wand like a barbell, using muscles to lift and lower first the light end and eventually the heavier end. Lube up some exercise balls on a string, like Fun Factory Smartballs or Lelo Luna Beads, insert them into your vagina, and gently pull on the string, squeeze to keep the balls in place, then relax and repeat. You can even get an exercise ball kit, like the Ami Vaginal Exerciser Set, which comes with three balls of increasing weight, letting you work up to the heaviest.

The bonus with exercise balls is that they can be worn discreetly as you go about your day, squeezing your PC muscle as you blog, ride your bike, or go to work, and there’s a smaller ball inside the outer ball that rumbles around pleasantly as you move. Awesome, right? Now all you need is some of those shoes that allegedly give you a workout just by wearing them and you can totally cancel your gym membership. Just kidding.

5 Comments

  • Pleasure Chest

    [...] I can’t claim that after a month of using these that my PC muscles are strong enough to break glass, I can say that they’re a lot of fun. I love that this is a [...]

    ReplyJune 17, 2011 at 3:28 am

  • Pleasure Chest

    [...] “can lift a 30 pound kettlebell” with her genitals. Clearly, Tatyana has been doing her Kegels! Tatyana has a remarkable website promising to teach you the art of “Intimate [...]

    ReplyApril 23, 2013 at 9:36 pm

  • Pleasure Chest

    [...] Aneros Evi is designed for instant gratification. Just wear the Evi while you do your Kegel exercises, positioned so that the outer arm is poised to hit your clitoris. As you tense and release, the [...]

    ReplyAugust 14, 2013 at 12:34 am

  • Sex FAQs « The Pleasure Chest

    [...] pelvic floor muscles (also called PC muscles, for the pubococcygeus muscle). Combining orgasms with Kegel exercises will help tone your PC muscles, which are directly related to both urinary function and ejaculatory [...]

    ReplyNovember 19, 2013 at 11:45 pm

  • Pleasure Chest

    [...] has resolved to stick to a vaginal workout routine this year, we’d like to direct you to the Pussy Fitness article from our how-to blog, for some helpful tips. Good [...]

    ReplyJanuary 17, 2014 at 11:07 pm

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