The lowdown on kegel exercises

Of all the muscles that comprise the pelvic floor, the pubococcygeus muscles are probably the most famous. The pubococcygeus muscles (more well-known as the PC muscles) run from the pubic bone to the tailbone, and form a sort of figure eight around the genitals. All people have PC muscles, and these muscles are instrumental in sexual response — in fact, they involuntarily contract during orgasm, and help to propel ejaculate.

In the forties, a gynecologist named Dr. Arnold Kegel developed the idea of exercising the PC muscles, and the concept of kegel exercises was born. Although Kegel was primarily focused on treating urinary incontinence, one of his papers did mention off-handedly that “sexual appreciation can be increased by restoring function of the pubococcygeus.” Indeed, kegel exercises are now largely associated with sexuality, and for good reason — doing them regularly has many sexual benefits.

Kegel exercise generally consists of voluntarily and repetitively contracting and relaxing the PC muscles. Many associate kegel exercise with a tighter vagina, but that is just one perk of toned PC muscles. Regular kegel exercise can have a variety of pleasurable effects, such as heightened sexual sensitivity, stronger orgasms, and greater response to G-spot stimulation. The more the PC muscles are toned, the more they can relax, so kegels are great for those wanting to have anal sex, or for anyone experiencing difficulty with penetration. With kegel practice and repetition, some female-bodied people can even learn to ejaculate/squirt.

For male-bodied people, toned PC muscles can result in improved ejaculatory control, somewhat firmer erections, and a shorter refractory period (the span of time between ejaculations).

Kegel excercises can be extremely helpful during pregnancy and after birth as well. Kegels are well-known for facilitating excellent bladder control, so they can ease problems with urinary incontinence. Strengthened PC muscles can also prepare the pelvic floor for childbirth, and may help prevent tearing and episiotomy. After birth, regular exercise of the PC muscles can accelerate postpartum healing, restoring tightness and muscle tone in the vagina.

Finding ‘em and toning ‘em

Locate your PC muscles by pretending that you are peeing and want to stop the flow of urine. The muscles that you contract are your PC muscles. To further increase your awareness of your PC muscles, you may want to insert two fingers into your vagina, squeeze with your PC muscles, then relax. Keep in mind that the relaxation motion is just as important as the tightening.

Here are some examples of simple kegel exercises. These can be done anywhere, in any position, during any activity you wish. Some people may prefer to do them while masturbating, watching porn, reading erotica, etc., but they can also be executed just as effectively while standing in line at the bank, at the computer checking Facebook, or in your car at a stoplight.

• Inhale and imagine that you are sucking water up into your vagina and anus. Hold it there for a moment, then exhale and bear down, pushing the imaginary water out.
• Contract and release your PC muscles several times in a row, each time gradually increasing how tightly you squeeze.
• Inhale, then quickly squeeze and release your PC muscles 5-10 times before exhaling.
• If you’d like to work the back part of the PC muscle loop specifically, contract and release your anus. Repeat this five times, taking care to only squeeze your anus — not your butt, thighs, or abs. The relaxation portion of this exercise is vital, so take your time releasing between squeezes.

With some time and repetition of these exercises, your PC muscles will be strengthened and toned nicely. If you’d like to go a step further in exercising your kegels, we have just the thing for you: sex toys!

Toys, toys, toys… in the vagina

Some people enjoy incorporating sex toys into their kegel exercises because toys provide a form of resistance. At She Bop, we carry a few types of kegel exercisers. One type consists of a small ball or two that can be inserted into the vagina and held in place (the Ami, Luna Beads, Smartballs Teneo Duo and Smartballs Teneo Uno fall into this category). For traditional kegel exercises, lube up the balls and insert one or both into your vagina. While grasping the toy with your PC muscles, gently tug on the retrieval string. The resistance provided by the tugging will enhance the exercise.

However, these balls really beg to be worn discreetly. Once inserted comfortably in the vagina, they can be left there as you go about your day. Each ball contains a smaller inner ball that will roll around and lightly vibrate as you move around (and don’t worry, nobody will hear them!). You can also squeeze your PC muscles around these balls when they are inside you — if you squeeze tightly enough, you just might feel the inner balls shiver in response.

Another type of kegel excercisor is simply a weighted dildo. Some toys — like the Energie, which weighs a pound — are made specifically for toning kegels. Others — like the aircraft-grade aluminum Classic Alumina or stainless steel njoy Fun Wand — are made of weighty materials that are ideal for kegels. After the toy is inserted vaginally, the action of squeezing/releasing the toy exercises the PC muscles. Start with the larger end of the toy and work your way up to the more difficult smaller end. You can use the same exercise techniques detailed above with these toys.

  Guides, How To      kegel exercise, vaginal balls  

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How to use a cock ring

Cock rings, also called penis rings (or as we affectionately call them, “C rings”), are glorious little devices meant to encircle and bind the penis and testicles. They gently restrict blood flow out of the penis, which can make the penis temporarily firmer and more sensitive. This may prolong an erection, and some men find that it intensifies their orgasms. But mainly, cock rings provide sensations of tightness and pressure that many men enjoy. Plus, they just look sexy.

Although it may not immediately be apparent, cock rings are extremely versatile sex toys: they can be used solo or during partner sex — and we mean all flavors of partner sex! Vibrating cock rings are especially great for partner play, as they can stimulate the clitoris or testicles (and sometimes both at once!). A vibrating cock ring can even be strapped around the base of a dildo or vibrator, transforming it into a sort of pseudo rabbit.

We get a lot of questions about how to choose and how to wear a cock ring. After reading this guide, we hope you won’t have many more questions about cock rings — except for which one you want to try next!

Choosing a cock ring

There are a few things to consider when ogling cock rings. You’ll want to take into account your skill level, your budget, and what you’ll be using the cock ring for (is it to simply enhance an erection, or to stimulate a partner as well?). If you have your eye on a vibrating cock ring, the strength of its vibration might be important, too. There are three main styles of cock ring: stretchy basic cock rings, vibrating cock rings, and solid cock rings.

Stretchy basic cock rings are the best choice for beginners, since they can be easily adjusted and removed during use. If you’ve never used a cock ring before, your best bet would be an inexpensive set of simple rings, like the Nitrile Cock Ring Set or rubber Cock Ring Set. These come in various colors and sizes, so you can experiment and find the perfect fit. Other stretchy cock ring options include the P.3 Stretch and Lovering Rain, two uniquely-shaped pure silicone rings.

Vibrating cock rings are becoming very popular, and for good reason — these rings each have a vibrating attachment that can be used to stimulate the clitoris or testicles/perineum. A few, like the Duet Double Ring and Duet, aim to stimulate both at once. Our very favorite vibrating cock rings are the luxurious Bo and Tor, which are rechargeable and come in elegant gift boxes.

Solid cock rings are non-adjustable, made of unyielding materials, and come in specific sizes. We currently carry three types of solid cock rings: the Tantus Silicone Cock Ring, the P.3, and the wooden Rendezvous Ring. Since these types of cock rings cannot be easily removed during use, they are recommended for advanced users only. To size yourself for one of these cock rings, you’ll need a piece of string or a cloth measuring tape. Get hard, then wrap the measuring tape behind your testicles and tightly around the top of your penis. Keep the tape close to your body. This measurement, in inches, is the circumference of your package.

Most solid cock rings are measured by their interior diameters, so you’ll need to take your circumference and divide it by 3.14 to find the right diameter for you. For example, a circumference of 5.5″ will call for a cock ring with an interior diameter of 1.75″. Don’t go smaller than your measurement — in the world of solid cock rings, the smaller the ring, the more advanced it is. You don’t want to get stuck!

Everyone is different, so come into the shop or contact us if you have any questions about choosing a cock ring.

Using a cock ring on a penis

If this is your first time using a cock ring, give it a solo test run for 5 or 10 minutes to acclimate yourself to the sensation and ensure that the fit is correct. A well-fitting cock ring should increase the size of your erection only slightly, and should cause no pain or discomfort. Follow the steps below for a worry-free cock ring experience.

Prepare. Some cock rings can tug on pubic hair, so you may wish to trim your pubic hair before use.

Lube it up. Spread some lube on your penis and testicles, or on the inside of the ring, to make everything go smoothly. If you’re using a silicone cock ring, be sure to use water-based (not silicone-based) lube.

The time has come. Stretchy cock rings can be put on at any time during an erection, but the process is easiest if you are semi-erect. Using a finger or two from each hand, stretch the ring underneath and behind your testicles, then over your penis and up against your body. Release the tension slowly and slip your fingers out. Most stretchy cock rings can also be worn solely around the shaft of the penis, although they may not be quite as effective that way.

Solid cock rings should be applied before you are completely erect. Drop your testicles through the ring one at a time, then fold your penis downward and ease it through the ring while pulling the ring back against your body.

Go to town! If you’re flying solo, masturbate and experiment with the rotation of the ring. If you’re using a vibrating cock ring during sex with a female partner, try to keep your body parallel to hers and communicate with her about your angle. Shallow, short thrusts should keep the ring in contact with her clitoris. Another good position is cowgirl, where she can grind against the cock ring at her own pace.

Be safe. Don’t wear the ring any longer than you are comfortable with; we recommended no more than 25 minutes. If you ever feel discomfort or a loss of sensation, remove the ring immediately. Wearing a cock ring for too long can damage the capillaries and bruise the penis, and nobody wants that!

When you’re done, remove the ring. Stretchy rings can simply be stretched back over and off the genitals. If you’re wearing a solid ring, reverse the steps you took to put it on: push your penis back through the ring, followed by your testicles.

Clean up. If applicable, remove the batteries from your cock ring. Be sure to clean your cock ring before putting it away; antibacterial soap and water should do the trick. Store your cock ring in a cool, dark place, and keep the batteries nearby for next time.

  How To      cock rings  

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