Kegel Exercises Using a Ball

Locate Your PC Muscles

This is the most important part of the exercise. If you're working the wrong muscles or cheating during exercises, you won't see many results.You can locate your PC muscles in one of two ways. They run from the anus up to the urinary sphincter, creating a hammock-like floor between the two points. The first, and easier way, is to stop your urination in midstream. The muscles you feel contracting are your PC muscles. You don't want to do this too often because it can cause urinary problems. Once you find the muscle, you can begin exercising.If you can't locate your PC with this method, you can insert a finger in your anus and try to squeeze your finger. If you feel your finger being squeezed, you're flexing your PC muscles. It's wise to use lubrication when doing this.

Exercise With an Exercise Ball

Spend about five minutes working out your PC muscles, three or four times a day. The basic exercise is to squeeze as hard as possible, hold it as long as possible and gradually release. You should feel a sense of letting go when you release your squeeze.To get greater effects during your workout, you can use the exercise ball of your choice. The focus and energy you use to keep yourself balanced will help you get a better workout. You can sit on the ball or lay your back across it as if you were going to do crunches.Start off by squeezing your PC muscles, holding for three or four seconds and then letting go. Repeat this 10 times, resting for five to 10 seconds between repetitions. Another exercise you can do is short, rapid squeezes.Squeeze your PC muscles as hard as possible, let go as soon as you hit the peak, and squeeze your hardest again. Try doing this for 20 to 30 seconds, averaging about one squeeze per second. When you get comfortable, speed up your contractions (try to do two per second).

Exercise with Ben Wa balls (Women Only)

For those looking to get more out of their Kegel exercises, Ben Wa balls will help. They are hollow, metal balls about the size of a marble that have a small weight rolling around inside of them. These balls come in several different sizes, weights and forms. It's best to start out easy. Try buying plastic balls with a cord for retrieval attached to them. If these are too easy, you can move up to the metal ones.Insert a ball into your vagina and move it back and forth, using only your vaginal muscles. This is one of the best exercise for strengthening your pelvic floor. There are several exercises that can be done, each ranging in difficulty.Beginners should keep their legs closed, insert the ball and move it around while sitting down. You can also sit on an exercise ball for more of a challenge. Intermediate exercisers can try doing this while standing up with legs spread shoulder width apart. The most advanced exercise people can do is while squatting. Stand with your feet spread as far apart as possible and squat down. Use only your vaginal muscle to move the Ben Wa ball back and forth.

Tips

Probably the most important rule for Kegel exercises is to make sure you are working the PC muscles--and the PC muscles only. Don't tighten your abdomen, buttocks, thighs or only your sphincter muscle when performing the exercises. Doing this will result in minimal effect and could possibly be detrimental to your body.Don't do more exercises than you can handle. If you have to use other muscles to squeeze your PC, you won't see maximum results. Doing a few correct squeezes is better than many half-hearted ones.Increase your hold time and rapid-squeeze duration every two or three days. Try to work your rapid squeezes up to 30 to 45 seconds, performing full squeezes as quickly as possible.These are long-term exercises. Keep a consistent exercise schedule for three to six months to see results. Be patient. These exercises can be done almost anywhere, at any time.Don't worry about getting any rashes or infections from Ben Wa balls. They don't absorb bacteria, and if they fall to the ground, simply wash them off with some water and a cloth.