This is the best set of exercises you’ll ever learn. The PC Muscle exercises known as Kegels Exercises have many advantages. They are best known to help strengthen and tone the whole pelvic floor to prevent things like incontinence during middle age. But they are also the secret to Pompoir, turning oneself on and better orgasms. Pompoir is the art of "milking" the Lingam (penis) of your partner. These exercises tighten the whole PC muscle group and result in you having control of your muscles to add to you and your partner’s sexual experience during coitus.

When your PC muscles get regular exercise you will find that it actually turns you on. You will better be able to identify and distinguish your G-spot and anal muscles in addition to stimulating your clitoris without even touching yourself! As you perfect these exercises and strengthen the muscles you’ll begin to notice that you can isolate distinctly separate groups of muscles in your pelvic floor. This enables you to isolate your clitoris, for instance, and stimulate yourself at any time. It’s an excellent trick for getting yourself "juiced up" for a hot date or romantic evening. You may even be able to train yourself to have orgasms in this manner. Kegel exercises increase blood flow to the pelvic region, which aids in the increased flow of hormones and helps engorge the vaginal area. With increased blood supply and stronger muscles we prep ourselves for better, stronger and more amazing orgasms. Our G-spot is directly energized and stimulated.

Men – Every bit of the above applies to you, too. Having strong PC Muscles aids in stronger erections, lasting longer, increased libido and they help massage the Prostate Gland, too.

If you aren’t familiar with your pelvic floor muscles go to the toilet and pee. Try stopping the flow several times. It’s your PC muscles that are allowing you to do this! Women, you may want to have a "base" line for your PC strength. Just put a finger or two into your vagina, squeeze and feel how strong your muscles are now. Sit on your knees on the floor to do this easily. Men, you can contract and relax your PC Muscles a few times with a hard penis. How far you can "lift" your erection in this initial test is your base line.

Now let’s begin. Sit comfortably in a chair or on the floor. Sit up straight but with a relaxed attitude. You can take a large towel, roll it up, put it between your legs and sit on it to apply slight pressure to your pelvic floor if you’d like more contact. Sit on your knees to do this.

1. Take a few slow, deep breaths to begin. Really relax. Breath fully into your belly.
2. On an in-breath, tighten your PC muscles. Hold for a moment.
3. Now, on the out-breath, relax them. Focus on the relaxing. This is very important. Let your muscles go to a completely relaxed state. Make sure you do this after every Kegel.
4. As you begin to do this exercise stay with the breath. You can increase your speed and your breath will increase with you automatically.
5. Tighten and relax, tighten and relax.

Try to start with about 50 of these every day for a few days. Your muscles may hurt a little as in any new exercise but that’s how we know we’re doing the work. Work up to 200 repetitions a day. You may do several sets a day if you wish. Generally you will notice the difference within a few weeks. A set of 200 Kegels takes about 5 - 10 minutes. They can be done while sitting ANYWHERE. You can even do them standing but you’ll find the exercise is harder that way. Gravity will always have its way!

INQUIRY:

1. How do your muscles feel? After the first day? After a week?
2. Do you notice any "turn on"?
3. After about a month, can you begin to isolate the different muscle groups that comprise the pelvic floor?
4. If you are partnered, has that person noticed any change?
5. You can also do the "base line" test you might have done when you started to see if you notice a change. Don’t be too discouraged if you don’t notice much of a change. This takes a little time, as any muscle conditioning does.

ADVANCED PRACTICE:
When you have mastered 200 repetitions a day and feel like your muscles have caught up to the new exercise demands you have placed on them, you can add a set of sustained Kegels to your repertoire. When you first try these you should probably be sitting in a chair with your feet on the ground.

Begin by slowly tightening your PC muscles to the count of ten (or to what ever number you can get to when you’re beginning).

Hold and take one long, slow deep belly breath and let that breath out without letting your muscles go.

On the next in breath, tighten one more time. You can also visualize at your third eye point if you are so inclined at this moment. Roll your eyes up slightly to "see" it and visualize in your mind anything you want to bring to higher consciousness.

Begin to slowly let that breath out and let your muscles relax in a gradual letting go. Do this in steps of ten if you can. It will be very hard at first.

Work up to 20 reps. You can put these into the middle or at the end of your 200 regular Kegels.

TANTRIC PRACTICE
Add visualization to your Kegel exercises. It is a fine way to begin an introduction to meditation practice or advance an already existing meditation practice. Sit in a quiet place and begin your exercises. As you progress, hold a "picture" or thought in your mind that you have decided on before you began the exercise. It could be as simple as LOVE, or GRATITUDE, or the vision of HEALTH, or ENERGY moving up your spine or CHAKRAS, or of your LOVER or CHILD, or a beautiful FLOWER. As you pump your muscles, you will be pumping your energy. This will add strength to your vision.

Remember –
Only do what feels comfortable at any one moment. You can always come back to the exercise. Don’t continue if you feel like you’re hyperventilating. It will often take almost everyone that begins these exercises a little while to get into the flow. Be gentle with yourself. Have fun.