orgasm.
SEX FACT
Don’t compare your girl’s vulva to ones that you see in Penthouse , Playboy , or pornography. Many of the women featured in these magazines go through surgery to make themselves look picture perfect.
Pubococcygeal (or PC) Muscle
This is a hammock-like muscle stretching across the floor of the vagina from pubic bone to tailbone; it controls urine flow and contracts during orgasm. If she—and you, because men have it, too—exercises that muscle, it will become stronger, enhancing sexual pleasure and intensifying orgasm for both of you. With a strong PC muscle, she will be able to “grip” your penis, and even pull it in and out of her vagina.
Doing Kegel exercises builds that muscle. For women, regular Kegels keep the vagina toned after childbirth and postmenopause. Kegel exercises to strengthen the PC muscle are essential for every woman and man. Doing them is the absolute bottom line requirement for good sex. Not only does a strong PC make your orgasm more likely and more intense, it also facilitates multiple and extended orgasms. So do them!
For Her: How to Find Your (and His) PC Muscle
Locate your PC by stopping and starting the flow of urine. Once you have located the muscle, begin with a short Kegel sequence.
Contract the muscle 20 times at approximately one squeeze per second. Exhale gently as you tighten only the muscles around your genitals (which includes the anus), not the muscles in your buttocks. Don’t bear down when you release. Simply let go. Do two sets twice a day. Gradually build up to two sets of 75 per day.
Then add a long Kegel sequence.
Hold the muscle contraction for a count of three. Relax between contractions. Work up to holding for 10 seconds, then relaxing for 10 seconds. Again, start with two sets of 20 each and build up to 75.
Once you are doing 300 repetitions a day of the combined short and long sequences, you will be ready to add the push-out.
After relaxing the contraction, push down and out gently, as if you were having a bowel movement with your PC muscle. Repeat gently. No bearing down.
Now create Kegel sequences that combine long and short sequences with push-outs. After a month of daily repetitions of 300, you should have a well-developed PC muscle. You can keep it that way simply by doing sets of 150 several times a week.
A Variation for Her: The Kegel Crunch Vary your Kegel routine by doing them while exercising. For example, do Kegels as you perform pelvic crunches. Contract your PC as you pull in your stomach muscles. Release both at the same time.
A Variation for Him: Add Weight
As your PC muscle grows stronger, you can perform your exercises with first a damp handkerchief, then a face cloth, and finally a hand towel draped over your penis.
HER SEXUAL RESPONSE CYCLE
There are general stages of arousal common to all of us, yet specific to each of us. Paying attention to her sexual response cycle and flowing with her moods is the art of love-making and what will make you the best lover she has ever had. Women’s moods are so intricate that this could be a lifelong practice with the same woman.
Noted Female erogenous Zones
• Clitoris
• Cervix
• Vagina
• Anus
• Neck
• Ears
• Breasts
• Nipples
• Thighs
• Back
• Lips
• Hips
• Stomach
• Buttocks
• Shoulders
• Hands
• Collarbone
• Feet
• Backs of the knees
• Lower back torso
• Armpits
Signs of Early Arousal
• Heart rate increases and her blood pressure rises
• Body muscles tense
• The vagina begins to lubricate
• Nipples and clitoris swell as they become engorged with blood
Approach
At this stage you want to psychologically and physically engage the female form. The scenerios in this book are a creative way for you to initiate this phase. Approach her with the intention of authentic appreciation, relecting back her own beauty. Long, slow strokes and gradual builds are generally desirable at this initial stage. Initiate physical contact with:
•
SEX FACT
Don’t compare your girl’s vulva to ones that you see in Penthouse , Playboy , or pornography. Many of the women featured in these magazines go through surgery to make themselves look picture perfect.
Pubococcygeal (or PC) Muscle
This is a hammock-like muscle stretching across the floor of the vagina from pubic bone to tailbone; it controls urine flow and contracts during orgasm. If she—and you, because men have it, too—exercises that muscle, it will become stronger, enhancing sexual pleasure and intensifying orgasm for both of you. With a strong PC muscle, she will be able to “grip” your penis, and even pull it in and out of her vagina.
Doing Kegel exercises builds that muscle. For women, regular Kegels keep the vagina toned after childbirth and postmenopause. Kegel exercises to strengthen the PC muscle are essential for every woman and man. Doing them is the absolute bottom line requirement for good sex. Not only does a strong PC make your orgasm more likely and more intense, it also facilitates multiple and extended orgasms. So do them!
For Her: How to Find Your (and His) PC Muscle
Locate your PC by stopping and starting the flow of urine. Once you have located the muscle, begin with a short Kegel sequence.
Contract the muscle 20 times at approximately one squeeze per second. Exhale gently as you tighten only the muscles around your genitals (which includes the anus), not the muscles in your buttocks. Don’t bear down when you release. Simply let go. Do two sets twice a day. Gradually build up to two sets of 75 per day.
Then add a long Kegel sequence.
Hold the muscle contraction for a count of three. Relax between contractions. Work up to holding for 10 seconds, then relaxing for 10 seconds. Again, start with two sets of 20 each and build up to 75.
Once you are doing 300 repetitions a day of the combined short and long sequences, you will be ready to add the push-out.
After relaxing the contraction, push down and out gently, as if you were having a bowel movement with your PC muscle. Repeat gently. No bearing down.
Now create Kegel sequences that combine long and short sequences with push-outs. After a month of daily repetitions of 300, you should have a well-developed PC muscle. You can keep it that way simply by doing sets of 150 several times a week.
A Variation for Her: The Kegel Crunch Vary your Kegel routine by doing them while exercising. For example, do Kegels as you perform pelvic crunches. Contract your PC as you pull in your stomach muscles. Release both at the same time.
A Variation for Him: Add Weight
As your PC muscle grows stronger, you can perform your exercises with first a damp handkerchief, then a face cloth, and finally a hand towel draped over your penis.
HER SEXUAL RESPONSE CYCLE
There are general stages of arousal common to all of us, yet specific to each of us. Paying attention to her sexual response cycle and flowing with her moods is the art of love-making and what will make you the best lover she has ever had. Women’s moods are so intricate that this could be a lifelong practice with the same woman.
Noted Female erogenous Zones
• Clitoris
• Cervix
• Vagina
• Anus
• Neck
• Ears
• Breasts
• Nipples
• Thighs
• Back
• Lips
• Hips
• Stomach
• Buttocks
• Shoulders
• Hands
• Collarbone
• Feet
• Backs of the knees
• Lower back torso
• Armpits
Signs of Early Arousal
• Heart rate increases and her blood pressure rises
• Body muscles tense
• The vagina begins to lubricate
• Nipples and clitoris swell as they become engorged with blood
Approach
At this stage you want to psychologically and physically engage the female form. The scenerios in this book are a creative way for you to initiate this phase. Approach her with the intention of authentic appreciation, relecting back her own beauty. Long, slow strokes and gradual builds are generally desirable at this initial stage. Initiate physical contact with:
•
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