Free The Multi-Orgasmic Couple: Sexual Secrets Every Couple Should Know by Mantak Chia, Maneewan Chia, Douglas Abrams, Rachel Carlton Abrams Page A

with which you can have orgasms from both clitoral and vaginal stimulation. Beverly Whipple, coauthor of The G Spot, explains, “The stronger the PC muscle . . . the greater a woman’s orgasmic response.” Strengthening your PC muscle “is the most important thing you can do to improve your chances of having multiple orgasms.” 8 When you contract your PC muscle you improve the blood flow to the vagina and perineum, which increases your sexual energy and lubrication.

    PC MUSCLE

    PC MUSCLE

    ANUS
    VAGINA
    You may have heard of the PC muscle in connection with childbirth. Physicians recommend that women do PC exercises called Kegels (pronounced KAY -gulls) prior to and after the birth of children. 9 Kegel exercises are designed to strengthen this muscle and improve its elasticity during the birth process. They also increase the muscular support of the vagina and uterus after birth and with aging.
    As we grow older the strength of the PC muscle decreases unless it is regularly exercised. If a woman has had several vaginal births, the muscle is further weakened. This is why many women start to have difficulty holding in their urine in their fifties, sixties, and seventies. Strengthening this muscle is an important part of maintaining our general health as well as realizing our sexual potential.

    STRENGTHENING YOUR PC MUSCLE
    Learning how to contract your PC muscle can sometimes be a challenge. The next time you need to urinate, stop the urine stream and then start it again several times as you empty your bladder. It is your PC muscle that you are contracting in order to do this. The sensation should be that you are pulling your urethra and vaginal area up slightly into your body.
    If you are not able to stop the stream of urine, your PC muscle is weak. Do not be concerned, for like any muscle in the body, your PC muscle can be strengthened with regular exercise. (If you find that you sometimes have difficulty holding in your urine, particularly when coughing, sneezing, or laughing, or you find that you just cannot make it to the toilet in time, there may be other anatomical problems that you should discuss with your physician. Kegel exercises are still highly recommended for this problem, but it would be wise to seek your physician’s advice.)
    Some women find themselves pushing down instead of pulling up when they initially start to do PC muscle strengthening. It is important that you become familiar enough with what it feels like to lift and squeeze your PC muscle. These exercises do not require that you use your abdominal muscles. In fact, the exercises work much better if the rest of your muscles are relaxed. When first learning these exercises, it’s very helpful to have something to contract your PC muscle against (e.g., a finger or a dildo). The resistance will
    allow you to squeeze with more strength.

    As we grow older the strength of the PC muscle decreases unless it is regularly exercised.

    Exer cise 10

    VAGINAL SQUEEZES
Lie down or sit down on the edge of a chair or on the toilet and insert two lubricated fingers into your vagina.
Squeeze your PC muscle around your fingers. You should feel a slight contraction of the walls of your vagina, approximately one inch from the entrance of your vagina.
Spread your fingers apart, as when making a peace sign. Contract the muscle again and see if you can bring your fingers together. If you can-not, your PC requires further strengthening.
     

    Once you get the hang of how to contract your PC muscle, exercising it is fairly simple and easy to do. There are many different techniques for exercising the PC muscle with varying lengths of contraction and repetitions. A com-mon recommendation is to contract the muscle and hold it for ten seconds and then release. If you are unable to hold it that long, hold it as long as you can and then release. You may want to start doing this ten times and work up to doing it fifty times three times a day.

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