Our Olympic Athletes have been intensely training, preparing themselves for the Beijing Olympics, and now all their training has been put to the test. A regular training program is great for your health, your mental well being, and stress relief, but women across Canada have embarked on a different kind of intense training, and while it may have nothing to do with the Beijing Olympics, Kim Switnicki, Sex Educator & Orgasm Coach has been encouraging women to bring the Olympic Spirit into the Bedroom! The intense training is Kim’s Kegel Exercise Regimen, and women the world over, are logging on to Kim’s website, and embarking upon Kim’s six week all-natural, safe and effective Kegels training with Olympic Intensity!!
Kegel exercises, also known as pelvic floor exercises, or simply Kegels offer obvious benefits of increased sexual gratification, however, women can fortify muscle tone by strengthening the pubococcygeus muscles of the pelvic floor to help prevent embarrassing urine leaks also. Kegel exercises help prepare women for the Bedroom Olympics, the Birthing Olympics, or the Bathroom Olympics, as stronger pelvic floor muscles help prepare women for vaginal childbirth, but also help to treat vaginal prolapse, uterine prolapse, urinary incontinence, and can dramatically increase sexual satisfaction for both the woman and her partner.
Regular Kegel exercise can increase sexual pleasure for the woman and her male partner, as strong pelvic floor muscles, and control of them, make the vagina feel tighter. Women can also use Kegel exercises to tighten pelvic floor muscles that have stretched after childbirth.
To know if one is performing a Kegel exercise properly, or to identify your current muscle power, try to stop the flow of urine midstream. Restarting the flow of urine is accomplished by releasing the pelvic floor muscles. Contracting and releasing the pelvic floor muscles should be done independently of controlling urination. Only do this test to locate the muscle then workout outside the washroom.
Kim’s Olympic Routine:
• Quick Pumps: do 5 reps of quick pumps, pause for 15 seconds and repeat. Start at 5 and work your way up to 25 reps two times a day.
• Hold and Release: contract the muscle slowly and hold for 5 seconds, release slowly and relax for 5 seconds. Work your way to at least 15 reps four times a day.
• Elevator: slowly contract 1/3 of the way, pause, then 2/3 of the way, pause, then all the way. Do 10 reps two times a day. Make sure to relax between each stage.
• Weight Training: Ben-Wa Balls have been very effective for challenging yourself further when inserted vaginally to help improve muscle tone.