Kegel exercises are used to tone and workout your pubococcygeus (P.C.) muscles. In order to locate these muscles pretend that you are urinating and stop midstream. Those muscles you contract to stop urination are your P.C. muscles. Women and men should do repetitions and try to get up to 50-100 contractions at a time. Remind yourself to do them by setting a special time, every time you get into the car, or train, or online at the grocery store or bank. The greatest thing about these exercises is that no one knows you are doing them!
Health benefits to kegel exercises include keeping the vagina tighter, an overall general strengthening of the muscles for better control of urine while coughing or sneezing. Women are often told to do this before and after pregnancy in order to keep the vaginal walls and muscles healthy, tight and strong. For men, this can facilitate good penile health and help with greater control over ejaculation. Men and women should try doing kegels during intercourse. The tightening of the vagina over the head and the shaft of the penis is a different sensation and may be very pleasurable for both partners.