Many of us are engaged in various activities in the pursuit of physical fitness. We go to health clubs to tone up and strengthen our muscles so that we can look and feel better about ourselves. While the focus of this type of exercise concerns itself with strengthening the external muscles, for many practitioners of the sexual arts the focus expands to include the internal muscles used in sex. You see, weak sexual muscles not only compromise a man’s ability to provide complete sexual satisfaction, but they reduce the capacity for sexual pleasure and genital health for both men and women.

Typically, men with weak sex muscles experience only tiny, unfulfilling ejaculations often accompanied by a sense of emptiness and fatigue. Women whose sex muscles are out of shape are often unable to achieve orgasms at all. It’s a fact that an undeveloped muscle is not very responsive to physical stimulation. Happily, like any other muscles in the body, the sex muscles respond quickly to proper exercise and training. Highly motivated students of the sexual arts exercise these muscles on a regular basis like athletes honing their skills with the repeated practice of specialized movements. A daily training program for a month can transform a person’s sexual health, and serve as a great source of empowerment. As my own sex muscles grew stronger, I experienced a huge increase in sexual pleasure, and so will you.

In the late 1940’s, pioneering gynecologist Arnold Kegel was credited with discovering the value of strong sex muscles for sexual health and pleasure. It should be noted, however, that tantric practitioners were well aware of this “modern” sexual discovery and its role in proper sexual functioning thousands of years ago. In fact, many of their most important physical exercises were designed to train and strengthen these muscle groups.

Actually, Kegel, made his discovery quite by accident while treating women who had trouble controlling their bladders. He hoped to have them avoid surgery by strengthening their sex muscles through a basic exercise program that has come to bear his name. Not only were these exercises helpful in warding off surgery, but many women reported a very interesting side effect. They were becoming sexually aroused, and some of them began to experience orgasms for the first time in their lives.

"Sexercises," of course, combines the words sex and exercises. They are designed to maximize sex muscle strength and control. The sex muscles are the internal muscles used in sexual play that provide those heavenly involuntary contractions (about one per second) during our genital orgasms. Well-conditioned sex muscles correlate highly with sexual pleasure and genital health. In fact, sex experts tout the development of these muscles as a way to achieve, intensify, prolong and control genital orgasm in both sexes. We know that weak, flabby muscles don’t do their job very well. Your arms stay strong because you use them daily. Your sex muscles, though, are rarely used in daily life except to hold in urine or fecal matter until you can find a bathroom, or to hold back the release of untimely gas. That’s about it!

The sex muscles are comprised of a group of pelvic muscles called the pubococcygeus, or PC muscle, and two circular anal sphincter muscles. The PC muscle is the basic muscle of the pelvic floor that connects the anus and the genitals. More precisely, it attaches to the pubic bone in the front and the tailbone, or coccyx, in the back. The two anal sphincter muscles are less than an inch apart. The external one is located at the entrance to the rectum while the internal one is about ¾ of an inch inside the rectum.

The PC muscle controls the flow of urine. The easiest way to find the muscle is to stop and start the flow as you urinate. This may feel like a valve closing and opening around the genital area. If you pay strict attention, you may also notice a tightening around the anus since the PC and anal sphincter muscles generally move as a unit. You also use your PC muscle to force out the last drop of urine as you bear down.

Sexercises involve both sustained clenching and rapid contractions alternating with brief periods of complete relaxation. The idea is to isolate and contract the sex muscles while the rest of the body stays relaxed. In the beginning, the tendency is for an army of muscles to contract along with the sex muscles. Keep practicing, though, and the ability to isolate these muscles will surely emerge.

For those of you who don’t like strenuous exercise and have a hard time getting motivated to work out, rest assured that sexercises, though powerful, are easy to perform. You don’t have to be a superior athlete to successfully strengthen them. Actually, you can be a couch potato ---- and literally work out while you lie down on the couch. They don’t take up much time either. Just five minutes a day will suffice.

The physical benefits of strong sex muscles are numerous and important. Some of the benefits of strong sex muscles for men include: Firmer erections, the ability to avoid unwanted ejaculations, the ability to orgasm without ejaculating thus avoiding vital energy loss, enhanced penis thrusting power, the prevention of the enlargement of the prostate gland, and the ability to overcome sexual impotency.

For women, the list of benefits include: the easing of menstrual difficulties, an increase in clitoral responsiveness, increased vaginal holding power, increased vaginal lubrication, and they provide a great preparation for a healthy childbirth.

The following benefits are for both men and women: they stimulate the genitals with oxygen rich blood, they lengthen and intensify orgasm, they prevent hemorrhoids and constipation, they massage the uro-genital system, rejuvenating youth-hormones are released, they increase libido, they increase bladder control, and they redirect sexual energy upward in the body for a whole body experience of sexual orgasm.

Here’s my workout program in a nutshell.

The PC Pulse: Begin by tightening and relaxing the PC muscle in quick, short pulsations twenty-five times (about one time per second), as one session. Do two sessions a day and gradually build up to one hundred squeezes twice a day. When you are comfortable doing one hundred contractions and relaxations twice a day, add the PC grip.

The PC Grip: Coordinate the breath with the movement of the sex muscles. Imagine that you need to urinate, but there is no opportunity to get to a bathroom. Squeeze your PC muscle tightly to a count of five as you inhale deeply. Exhale, relax, and let go. Start with 10 per session, two sessions per day. Build up to 25 each session, twice a day.

Push-Outs: Bear down (push out) moderately as if you were trying to have a bowel movement. Use your abdominal muscles as well as your PC muscle. When inhaling, squeeze the PC muscle. When exhaling relax and let go. Finally, while holding the breath out, push out before the next inhale. Continue in this fashion for a few minutes. (Push-outs facilitate female ejaculation in women who have strong PC muscles).

Red Light-Green Light: Perform the following sexercise at least once a day. Morning is best because you usually wake up with a full bladder. Start urinating and stop. Start again and stop. Stop and start until your bladder is empty.

Author's Bio: 

Victor Gold is the author of the ground-breaking book, "The Potency Principles: Transforming Sexual Energy Into Spiritual Power." He is a holistic health educator specializing in erotic spirituality. He has a private practice offering tantric instruction and sexual healing in Santa Rosa, California. Gold has been featured in several instructional videos including Deborah Sundhal's, "Tantric Journey Into Female Orgasm," and Joseph Kramer's, "The Best of Vulva Massage."