A.A. Baker - Kegel Exercises: A Comprehensive Training

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* * Introduction

Natural Premature Ejaculation Cure

THIS is the extract of experts and researchers in the field of Natural Premature Ejaculation Cure which took me a lot of time and effort to collect. The great benefits I found led me to share this personal experience in order to help those who suffer from PE and they are so many. I dont want to say anything about other methods either chemicals or whatsoever because everybody knows how much harmful effects they have. I bound scattered materials into ONE organized description where I contrived the LEVELS after long sharp focus on the practice I did myself. This helps you avoid wandering on how to practice this method without getting into troubles that are expected because of the sensitivity of the place field of practice.

Why I chose to publish my experience?

Due to the lack of well and comprehensive site I can even say, reference that deals with such great and important issue which affect directly our social ties in general and within the family in particular, I put on myself the burden to participate in bringing smile to those who are eagerly looking for a solution to their; nightmare like; problem by showing them the simplest yet effective method that can help them overcome their problem and achieve an step forward towards enhancing their sexual life. So I wrote this pamphlet.

Contents

Introduction

Preface Devastating facts

Chapter One The Importance of Kegel Exercises

Quotes

Identifying and Understanding

Chapter Two Practice for Beginners

Chapter Three Practice for Second Level

Chapter Four Practice for Advanced Level

Chapter Five Practice for Experts

Preface

The Devastating Facts We All Wish Were Not True.

• 70% of women have NEVER had an orgasm with a man.
• 25% of men will get turned down by their own lovers over half the time. These men have women who think sex is a chore . Are you truly making your partner happy?
• Nearly 50% of men have partners that will NEVER ask for sex (would you ask for something that doesn't give you any pleasure?)
• 92% of women will FAKE ORGAMS just to get it over with. It's obvious that what most men are doing simply isn't working.
• An estimated 150 million men worldwide suffer from impotence (30 million of them are from the U.S. alone)
• 75% of all men ejaculate within two minutes of penetration, while 80% of women need at least 30 minutes of penetration! Do you think you last long enough to truly satisfy your partner?
• 22% of people would rather go out with their friends than have sex and 10% preferred to go shopping or play sports
• 70% of men think about sex on a daily basis while only 34% of women think about it . And while 83% of men enjoy sex a "great deal" only 59% of women agree . How well do you perform?
• 6 out of 10 long-term relationship breakups report that sexual problems were a major contributory factor!

Chapter One

The Importance of Kegel Exercises (For males):

• Stop premature ejaculation.
• Have multiple orgasms.
• Improve your pelvis (indirectly).
• Improve your sex life.
• Have healthy penis.
• Enlarge your penis.
• Have hard penis.
• Last longer in bed.
• Stop erectile dysfunction.
• Improve penile blood flow.
• Build healthier prostate.
• Increase the angle of erection.
• Increase ejaculation volume.
• Produce stronger orgasm.
• Produce more intense ejaculation.
• Build your staying-power of urine.
• Increase control of ejaculation which leads to greater sexual stamina and multiple orgasms.
• Stop urine leakage.
• Stop wind leakage from the bowel.
• Improve your sexual performance.

The Importance of Kegel Exercises (For females):

They help to:

• Tighten your vagina which prevent vagina prolapse, urine prolapse and equipped for child birth.
• Bring back your self-steam in bedroom.
• Bring back your confidence in bedroom.
• Cure pelvic floor dysfunction.
• Improve sexual activity.
• Stop urine leakage.
• Stop vaginal leakage.
• Stop back passage leakage.
• Stop pelvic floor pain.
• Keep your pelvic floor in shape.
• Reduce injury chances at child birth.
• Maintain and enhance your orgasms.
• Stop urgent and/ or frequent need to pass urine.
• Make pelvic floor stronger after child birth.
• Keep your back strong.

Quotes

During pregnancy, these exercises are advised so that the process of childbirth can go smoothly reducing the chances of injury.

The Kegel exercises will definitely help women maintain and enhance their orgasms and this is definitely a good direction to take.

The pelvic floor muscles play an important role in bladder and bowel control. The pelvic floor is also thought to play a role in maintaining an erection.

Some men find that tightening before they do such things helps them to regain control. The muscles also help to make sex pleasurable.

Identifying Muscles and Understanding situation:

The first thing you need to do is identify the correct muscles. Sit comfortably with your knees slightly apart. Imagine you are trying to stop yourself passing wind lift up the muscles around your back passage (without tightening your buttocks, tummy muscles or holding your breath) then relax the muscles.

Now try to imagine you are on the toilet and stopping yourself from passing urine (you may find this more difficult but you should be able to feel the muscles move) relax and try again.

Once you have mastered this try to lift the muscles upwards as you tighten. Do this whenever you are about to cough/sneeze, or before you reach the toilet. The tightening/lifting action will help to calm the bladder and will help you hold on. However it must be practiced regularly for it to be effective.

After identifying pelvic floor muscles, begin these exercises by emptying your bladder. (Lie down with your head slightly elevated at a 20 and your knees bent comfortably, a relaxed state. Try repeating this relaxation technique: first, tense your fist into a tight ball and count to five. Then, completely relax your fist. Can you feel the difference between the two states? It is important that you are able to do so. Now, contract your abdominal muscles tightly for a few seconds; then relax them completely. This is the way your stomach muscles should feel when you do Kegel exercises: relaxed.

Chapter Two

Practice for Beginners:

(At least a month)

Now lift these muscles upwards and inwards.

1. Slowly create the strongest contraction possible.
2. Hold this for the duration of three breaths, consciously avoiding breath holding and tensing other body parts such as your shoulders, toes, gluteals, abdominals or face.
3. Gradually increase this to five and then more breaths. (Exercise1)
4. It is important to think of the process as lifting your pelvic floor; DO NOT use the term squeeze as it is likely to encourage unwanted gluteal recruitment.
5. Three good pelvic floor muscles lifts (set) is plenty at one time, do a second or third set a little later.
6. Vary the position for training the pelvic floor muscles; standing, sitting and kneeling are all good options.

Chapter Three

Practice for Second Level:

(At least a month)

Your pelvic floor muscles need to have stamina.

So sit, stand or lie with your knees slightly apart. Slowly tighten and pull up the pelvic floor muscles as hard as you can. Try lifting them as long as you can.

Rest for 4 seconds and then repeat the contraction.

Build up your strength until you can do 10 slow contractions at a time, holding them for 10 seconds each with rests of 4 seconds in between. (Exercise2).