04/26/2012
KEEPING IT TIGHT!!
Would you like to increase intensity of your or***ms, as well as encourage the alleviation and/or elimination of urinary incontinence, which often occurs as a symptom of aging?
If so, you need to Strengthen Your Pelvic Floor
Kegel Exercises:
Here are 4 Kegel exercises to try:
Basic:
Squeeze your va**nal muscles, hold, and then release. You can do this while sitting or standing. The goal is to do a total of 200 hold & release sets per day. Try to do 50 reps 4 times a day. It might help if your va**nal muscles have something to squeeze onto while performing this exercise. See my recommendations below.
Sustained:
Once you have mastered the basic Kegel, challenge yourself by squeezing your va**nal muscles & holding the contraction for ten seconds. Release, then repeat 9 times for a total of 10 sets.
PC Flutter:
Contract & release your va**nal muscles rapidly & lightly. Repeat several times for 5 to 10 seconds, if you find yourself losing control. STOP, REST, and try again. The goal is to eventually flutter for a total of one minute.
Elevator Kegel:
Pretend your va**nal walls are the walls of a building, within which there is a mini elevator. Raise that elevator from the floor level to the top by tightening the muscles of your va**na at the bottom then moving it upward. When you reach the top, hold. The SLOWLY lower the elevator back down by releasing your muscles from top to bottom.
Three Kegel products to help you strengthen your pelvic floor muscles:
Kegel Pods – Constructed from silicone, these weighted pods are designed for beginners.
Pleasure Pearls – Pearlescent coated, this pair of weighted balls are perfect for the woman who has been practicing her Kegel exercises for a while.
Ben-Wa Balls – Heavier in weight, this weighted metal duo is best for advanced-level use.
Remember ladies… Keeping it tight will help you obtain a higher intensified or**sm, decrease urinary incontinence and enhance your love making..
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