"Kegel Exercises"
 
This can help your sexual pleasure by strengthing your exercise or PC muscles. These mucles are very important role in both sexual arousal and climax.

Now first you need to find the PC Muscle ( pubococcygeus )

How to find your "PC" muscles

You need to go and sit on the toliet. Now start to urinate but keep stoping
and starting. You are now using your PC muscle to do this. You may notice
that you using your anal muscles at first but that is ok.

Benefits of Kegel exercises for Women

1) increase the blood flow in your genital area and increases sexual arousal

2) exercises strengthen and tone the muscles of the vaginal canal

3) prevent incontinence, prolapses, and many other problems of the pelvic
floor that are often associated with aging.

4) strengthen and tone the muscles of the pelvic area ( also can make
vaginal delivery during childbirth easier )


Benefits of Kegel Exercises for Men:

1) same as women, increase the bloodflow to the genital area, and so support
sexual arousal

2) Now this will strengthen and tone the muscles that are involved in ejaculation, practice guys you can gain greater control over your timing..ummmmm

3) same as the women it will help prevent incontinence and other problems that are often associated with aging.

Quote :

"How to do regular Kegel exercises

Now that you have located your PC muscles, you can exercise them while your
bladder is completely empty.

1. Try squeezing your PC muscles as hard as you can for a count of three seconds. Then let them relax. To begin with, see how many times you can do this before the muscles feel tired.

2. Figure out a suitable exercise routine just as you would if you were trying to tone and strengthen a different muscle group by going to the gym every other day. For example, suppose you start by being able to do only five strong squeezes; try doing three sets of five once or twice a day for a week, and then try increasing this to three sets of eight strong squeezes.

3. If you work up to three sets of forty or more strong squeezes, you are probably healthy enough for most purposes, and need only to maintainthis level of fitness by doing these three sets four times a week (instead of once or twice a day).

4. We also recommend that you experiment by varying the type and timingof the PC squeezing you do as you train these muscles: slow clenches, many quick flutters, and so on. This will make you more familiar with these muscles - notice also when your abdominal muscles or your anal muscles feel like they also want to join in the exercise.

Remember, you should try to separate out kegel exercises from anal squeezing. If you are in doubt, go back and refind your PC muscle while urinating. Once you are skilled at kegel exercises, you should be able to do them without anyone else knowing what you are doing... boring meetings at work, tedious lectures at conferences, and other daily events all becomeopportunities to work quietly on improving your sexual health! "

ARNOLD H. KEGEL, M.D., F.A.C.S.

Assistant Professor of Gynecology