keep their legs spread wide.
As you urinate, try to stop and restart the flow, repeatedly, until your bladder is empty, noting as you do the corresponding tightening and relaxing of the PC muscle. If you are able to perform this test with ease, your PC muscles are probably in fairly good shape. However, if you have difficulty controlling the flow of urine, you should make the following exercises a priority in your daily health routine.
Initiate the genital gym by focusing your full attention on the genital area and using your inhalations and exhalations as a metronome to create a rhythm. Begin on an inhalation and simultaneously tighten the PC muscle in its entirety, from the tailbone to the pubic bone. You will feel the muscle twitch as it draws the genitals upward and inward.
Then, on the exhalation, gradually push the muscle downward and then relax the muscle completely. Repeat the exercise, in a slow rhythm (a five-second-long breath, for example), by contracting the PC muscle with each inhalation and then gently pushing it downward and relaxing it with each exhalation. As freshly oxygenated blood rushes to this muscle, you will experience a warm, tingling sensation, just as with any other repetitive exercise. It not only feels good, but it is good for you!
Once you become familiar with the exercise and begin to build PC muscle strength, start to increase the duration of your inhalations and exhalations and/or alternate the rhythm of the PC muscle flex. For example, do quick sets of five to twenty-five consecutive contractions on each inhalation, and then relax the muscle as you exhale to the count of five, ten, or more.
Another variation is an inversion of the rhythm: tense the muscle upon inhalation, and upon exhalation maintain the tension for a count of ten. Upon the next inhalation, on a count of five, gently push the muscle downward and then relax. While there is no right number of contractions to execute, gradually adding to the duration of yourworkout will further reinforce the PC muscle’s tone. Alternating between faster and slower sets of muscle contractions creates a deeper PC muscle workout, which in turn leads to greater control. To assess your progress, practice the strength test during urination.
You can practice the genital gym with absolute discretion almost anywhere, while seated or standing, at any moment of the day! For example, if you are obliged to wait your turn in line at the bank or post office, a round of the genital gym will pass the time more pleasantly. Best of all, no one will notice your efforts, but both you and your lover are guaranteed to enjoy the results.
You will soon notice that muscular strength isn’t the only benefit to practicing the PC muscle flex; this exercise makes for a genital meditation that not only reinforces that muscle, enhancing orgasmic pleasures, but also greatly heightens concentration and induces a powerful sense of clarity and well-being.
GRIP, SUCK, HUG: ENJOYING THE BENEFITS
Once you have greater PC muscle control, the genital gym may be enjoyed during solo masturbation and incorporated into the Sexual Ceremony to transcendent effect.
First, you need a “grip point” upon which to flex the muscle. Penetrating the vagina or anus with a finger or fingers, or with the penis or any phallus-shaped accessory will do. An especially effective alternative for the anus is an implement designed specifically for anal pleasure, like a stimulator for the male P-spot (the prostate) or anal beads or Ben Wa balls. Using a grip point will enhance the sensational effects of the exercises and invite the sexual vibration to expand even farther.
Contract the vaginal or anal muscles surrounding the implement of choice; then, while tightening the PC muscle, try to pull theobject gently from the orifice. Create resistance by gripping the object harder—try to prevent it from leaving the body. This forces the PC muscles to work more intensely and provides a more strenuous
As you urinate, try to stop and restart the flow, repeatedly, until your bladder is empty, noting as you do the corresponding tightening and relaxing of the PC muscle. If you are able to perform this test with ease, your PC muscles are probably in fairly good shape. However, if you have difficulty controlling the flow of urine, you should make the following exercises a priority in your daily health routine.
Initiate the genital gym by focusing your full attention on the genital area and using your inhalations and exhalations as a metronome to create a rhythm. Begin on an inhalation and simultaneously tighten the PC muscle in its entirety, from the tailbone to the pubic bone. You will feel the muscle twitch as it draws the genitals upward and inward.
Then, on the exhalation, gradually push the muscle downward and then relax the muscle completely. Repeat the exercise, in a slow rhythm (a five-second-long breath, for example), by contracting the PC muscle with each inhalation and then gently pushing it downward and relaxing it with each exhalation. As freshly oxygenated blood rushes to this muscle, you will experience a warm, tingling sensation, just as with any other repetitive exercise. It not only feels good, but it is good for you!
Once you become familiar with the exercise and begin to build PC muscle strength, start to increase the duration of your inhalations and exhalations and/or alternate the rhythm of the PC muscle flex. For example, do quick sets of five to twenty-five consecutive contractions on each inhalation, and then relax the muscle as you exhale to the count of five, ten, or more.
Another variation is an inversion of the rhythm: tense the muscle upon inhalation, and upon exhalation maintain the tension for a count of ten. Upon the next inhalation, on a count of five, gently push the muscle downward and then relax. While there is no right number of contractions to execute, gradually adding to the duration of yourworkout will further reinforce the PC muscle’s tone. Alternating between faster and slower sets of muscle contractions creates a deeper PC muscle workout, which in turn leads to greater control. To assess your progress, practice the strength test during urination.
You can practice the genital gym with absolute discretion almost anywhere, while seated or standing, at any moment of the day! For example, if you are obliged to wait your turn in line at the bank or post office, a round of the genital gym will pass the time more pleasantly. Best of all, no one will notice your efforts, but both you and your lover are guaranteed to enjoy the results.
You will soon notice that muscular strength isn’t the only benefit to practicing the PC muscle flex; this exercise makes for a genital meditation that not only reinforces that muscle, enhancing orgasmic pleasures, but also greatly heightens concentration and induces a powerful sense of clarity and well-being.
GRIP, SUCK, HUG: ENJOYING THE BENEFITS
Once you have greater PC muscle control, the genital gym may be enjoyed during solo masturbation and incorporated into the Sexual Ceremony to transcendent effect.
First, you need a “grip point” upon which to flex the muscle. Penetrating the vagina or anus with a finger or fingers, or with the penis or any phallus-shaped accessory will do. An especially effective alternative for the anus is an implement designed specifically for anal pleasure, like a stimulator for the male P-spot (the prostate) or anal beads or Ben Wa balls. Using a grip point will enhance the sensational effects of the exercises and invite the sexual vibration to expand even farther.
Contract the vaginal or anal muscles surrounding the implement of choice; then, while tightening the PC muscle, try to pull theobject gently from the orifice. Create resistance by gripping the object harder—try to prevent it from leaving the body. This forces the PC muscles to work more intensely and provides a more strenuous
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