All about Kegels Exercises For Women - 5 parts blog

A kegel is the name of a pelvic floor exercise, named after Dr. Kegel who discovered the exercise. These muscles are attached to the pelvic bone and act like a hammock, holding in your pelvic organs. To isolate these muscles try stopping and starting the flow of urine. Involuntary leakage of urine (urinary incontinence) is the bane of many of us who've reached our 40's — and often affects younger women, too. Decreasing levels of estrogen can weaken the muscles that have control over the urethra (the tube carrying urine from the bladder to the outside of the body). Other factors, such as weight gain as we get older, can make incontinence worse.

What Are Kegels Exercises for Women?
Kegel, or pelvic floor muscle exercises are done to strengthen the muscles which support the urethra, bladder, uterus and rectum.

Why Do Kegel Exercises? 
Often the pelvic floor muscles are weak which contributes to problems with losing urine. Doing the exercises correctly and regularly with resistance can strengthen the muscles. Stronger muscles lead to little or no urine loss for many women.

How Do I Do Them?
Over one-third of women start out squeezing the wrong muscles. Therefore, it is helpful to work with a doctor or nurse who can teach you the correct technique. You can also check yourself by placing a finger in your vagina and squeezing around it. When you feel pressure around your finger, you are using the correct muscle. Try to keep everything relaxed except the muscles right around the vagina. At the same time, do not bear down or squeeze your thigh, back or abdominal muscles. Breathe slowly and deeply. At first you can do the exercises with your knees together (lying or sitting).

How Often Should I Do The Exercises?
Be sure you are doing them correctly before you start. We recommend doing the exercises for five minutes twice a day. You should squeeze the muscle for a count of four and relax for a count of four. At first, you may not be able to do the exercises for a whole five minutes or hold the squeeze for a count of four. With practice it will become easier as the muscles get stronger.

When Should I Expect Improvement In My Symptoms?
It takes from six to twelve weeks for most women to notice a change in urine loss. Remember, if you do the exercises with resistance regularly you could see results sooner and prevent stress incontinence.

How Should I Do The Exercises?
If you read that these exercises can be done anywhere, anytime - that is not necessarily true. We have studied different ways of doing the exercises to see what works best to decrease urine loss. What we found worked best was five minute sessions done twice a day. Many women report that five minutes before they get up in the morning and five minutes before they sleep is a helpful routine.

Is There Anything I Should Change Once The Exercises Become Easy?
Once the exercises become easy, you can further strengthen the muscles by squeezing to a count of eight and relaxing to a count of eight with our recommended resistance exerciser. Repeat this for five minutes two times a day. It will also work the muscle more to do the exercises with your knees apart.

How Long Do I Have To Do The Exercises?
Once you have attained your goal, you can do the exercises for five minutes three times a week. If you start having problems again with urine loss, you may need to go back to five minutes two times a day.

Blog Part	Blog Title
Part 1	All about Kegels Exercises For Women - 5 parts blog
Part 2	Benefits of Kegel Exercises
Part 3	Performing Kegel exercises
Part 4	Exercises for Pregnant Women
Part 5	Ease Labor with Pelvic Exercises

Benefits of Kegel Exercises

Kegel exercises are exercises that strengthen the pelvic floor muscles (the muscles that support the urethra, bladder, uterus, and rectum). They are also called pelvic floor muscle exercises.

Kegel exercises are usually recommended for women with urinary or “stress” incontinence. Urinary incontinence often follows childbirth or menopause.

You may experience the following benefits if you do Kegel exercises on a regular basis:

• Stronger pelvic muscles 
• Reduced urinary incontinence and “leaking” of urine 
• Increased pleasure with sexual activity

How to Do Kegel Exercises
Kegel exercises are very simple, risk-free, and painless. They involve squeezing the pelvic floor muscles. They can be done any time, anywhere.

Identifying the Correct Muscles
Some women initially have difficulty identifying the correct muscles. They contract their abdominal or thigh muscles instead of their pelvic floor muscles.

Tips on identifying the correct muscles:

Sit on the toilet and place one finger in your vagina. Squeeze your finger with your vaginal muscle. You should be able to feel the muscle tighten around your finger.

While urinating, stop the flow of urine midstream by contracting your pelvic floor muscles. Do not do this repeatedly.

Imagine that a tampon is going to fall out of your vagina. Tighten your pelvic muscles in order to hang onto it.

Imagine that you are trying hard not to urinate or pass gas. Squeeze those muscles.

The muscles you tighten are the muscles you should contract during Kegel exercises. If you continue to have problems identifying these muscles, talk to your doctor or nurse.

Doing the Exercises
Once you have identified your pelvic floor muscles, you are ready to begin doing Kegel exercises. You may experience very mild muscle soreness when you first begin doing these exercises. If you do too many exercises before you are ready, however, you might experience more pronounced muscle soreness and fatigue. Starting out at the maximum number of exercises is not recommended.

General Guidelines

• Don’t do these exercises while urinating, stopping the flow of urine midstream. This could eventually lead to voiding difficulties. 
• Empty your bladder before beginning the exercises. 
• Keep your abdominal and thigh muscles relaxed. 
• Draw the muscles up and in. Do not strain down with your abdomen. 
• Breathe while holding the muscles contracted. 
• Try to get the maximum tightening with each muscle contraction. 
• Try contracting the muscles while you are in different positions. Try it while you’re standing, sitting, lying, and with your feet together and apart.

Week 1

• Tighten your pelvic floor muscles for 6 seconds. Relax pelvic floor muscles for 6 seconds. 
• Repeat 25 times. (This takes about 5 minutes.) 
• Do this 3 times a day—a total of 75 contractions.

Week 2

• Tighten your pelvic floor muscles for 6 seconds. Relax for 6 seconds. 
• Repeat 50 times. (This takes about 10 minutes.) 
• Do this 3 times a day—a total of 150 contractions.

Week 3

• Tighten your pelvic floor muscles for 6 seconds. Relax for 6 seconds. 
• Repeat 75 times. (This takes about 15 minutes) 
• Do this 3 times a day—a total of 225 contractions.

Weeks 4-24

• Tighten your pelvic floor muscles for 6 seconds. Relax for 6 seconds. 
• Repeat 100 times. (This takes about 20 minutes.) 
• Do this 3 times a day—a total of 300 contractions.

After 24 weeks

• Tighten your pelvic floor muscles for 6 seconds. Relax for 6 seconds. 
• Repeat 50 times. (This takes about 10 minutes.) 
• Do this 3 times a day—a total of 150 contractions.

Or you can try this variation:

• Tighten your pelvic floor muscles for 6 seconds. Relax for 6 seconds. 
• Repeat 75 times. (This takes about 15 minutes.) 
• Do this twice a day–a total of 150 contractions.

Making Kegel Exercises a Habit
The following tips may help you remember to do your Kegel exercises:

• Try to schedule your Kegel exercises at the same time every day, such as during a regular TV show, while you do the dishes, or before you go to bed). 
• Find a way to remind yourself to do your Kegel exercises. For example, you could put a note or sign on your mirror or refrigerator. 
• Reward yourself for each day that you do your Kegel exercises. For example, you could put a gold star on your calendar. 
• You may forget to do your exercises for a few days. It’s common to have a few slips when you’re trying to make any new change. Don’t get discouraged. Just get back to your exercise program.
• Chart your progress on a daily or weekly basis. Eventually, you should begin to notice that you are “leaking” urine less frequently or in smaller amounts than before. It should also be easier for you to stop your urine midstream. (Note: You should not try this any more than once a week.)

Blog Part	Blog Title
Part 1	All about Kegels Exercises For Women - 5 parts blog
Part 2	Benefits of Kegel Exercises
Part 3	Performing Kegel exercises
Part 4	Exercises for Pregnant Women
Part 5	Ease Labor with Pelvic Exercises

Performing Kegel exercises

Definition of Kegel exercises:

Kegel exercises are a series of pelvic muscle exercises designed to strengthen the muscles of the pelvic floor.

Dr. Arnold Kegel developed Kegel exercises in 1948 as a method of controlling incontinence in women after childbirth. These exercises are now recommended for:

• Women with urinary stress incontinence
• Some men who have urinary incontinence after prostate surgery
• People who have fecal incontinence

Kegel exercises strengthen the muscles of the pelvic floor to improve urethral and rectal sphincter function. The success of Kegel exercises depends on proper technique and sticking to a regular exercise program.

Some people have trouble finding and isolating the muscles of the pelvic floor. It's important to learn how to tighten (contract) the correct muscles. Most people contract the abdominal or thigh muscles, and don't work the pelvic floor muscles. These incorrect contractions can worsen pelvic floor tone and incontinence.

Several techniques can help you find the right muscles. One approach is to sit on the toilet and start to urinate. Try to stop the flow of urine midstream by tightening your pelvic floor muscles. Repeat this action several times until you learn the feel of contracting the right group of muscles. Do not contract your abdominal, thigh, or buttocks muscles while doing the exercise.

Another approach to help you find the correct muscle group is to insert a finger into the vagina (in women), or rectum (in men). Try to tighten the muscles around your finger as if holding back urine. The abdominal and thigh muscles should stay relaxed.

A woman can also strengthen these muscles by using a vaginal cone, which is a weighted device that is inserted into the vagina. Then try to contract the pelvic floor muscles to hold the device in place.

If you are unsure whether you are doing the Kegel correctly, you can use biofeedback and electrical stimulation to help find the correct muscle group to work.

Biofeedback is a method of positive reinforcement. Electrodes are placed on the abdomen and along the anal area. Some therapists place a sensor in the vagina in women or anus in men, to monitor the contraction of pelvic floor muscles.

A monitor will display a graph showing which muscles are contracting and which are at rest. The therapist can help find the right muscles for performing Kegel exercises.

Electrical stimulation involves using low-voltage electric current to stimulate the correct group of muscles. The current may be delivered using an anal or vaginal probe. The electrical stimulation therapy can be done in the clinic or at home.

Treatment sessions usually last 20 minutes and may be done every 1 - 4 days. Some studies have shown that electrical stimulation might help in treating stress and urge incontinence.

PERFORMING PELVIC FLOOR EXERCISES:

1. Begin by emptying your bladder.

2. Tighten the pelvic floor muscles and hold for a count of 10.

3. Relax the muscle completely for a count of 10.

4. Do 10 exercises, 3 times a day (morning, afternoon, and night).

You can do these exercises at any time and any place. Most people prefer to do the exercises while lying down or sitting in a chair. After 4 - 6 weeks, most people notice some improvement. It may take as long as 3 months to see a major change.

A word of caution: Some people feel that they can speed up the progress by increasing the number of repetitions and the frequency of exercises. However, overexercising can instead cause muscle fatigue and increase urine leakage.

If you feel any discomfort in your abdomen or back while doing these exercises, you are probably doing them wrong. Some people hold their breath or tighten their chest while trying to contract the pelvic floor muscles. Relax and concentrate on contracting just the pelvic floor muscles.

When done the right way, Kegel exercises have been shown very effective for improving urinary continence.

Blog Part	Blog Title
Part 1	All about Kegels Exercises For Women - 5 parts blog
Part 2	Benefits of Kegel Exercises
Part 3	Performing Kegel exercises
Part 4	Exercises for Pregnant Women
Part 5	Ease Labor with Pelvic Exercises

Exercises for Pregnant Women

These exercises are highly recommended and should take only ten minutes per day.

Check with a qualified prenatal exercise instructor if you are not sure that you are doing the exercises correctly.

Arm/upper back stretch
(Flying arm exercise) - repeat 5 times

• Raise your arms over your head. 
• Keep your elbows straight and the palms of your hands facing one another. Hold for at least 20 seconds.
• Lower your arms out to your side. Keep your upper back straight.
• Bring the backs of your hands together as far as possible behind your back and stretch.

Abdominal muscles

Before beginning the pelvic tilt and sit-ups exercises, review the following information on separation of the abdominal muscles.

During pregnancy, it is important to check for advanced separation of the abdominal muscles in order to avoid any further separation.

The abdominal muscle (from the navel to the top of the pubic bone), is divided by a seam running up and down, so the muscle is really two halves.

The hormones present during pregnancy cause this seam to soften and stretch as the abdominal muscles accommodate the growing baby. If the seam stretches enough, a separation of the abdominal muscle may occur.

A separation can happen gradually or as a result of sudden exertion if the abdominal area is weak. You may be unaware of the separation as it causes no direct pain. However, you might have increased backache, as the abdominal muscles are needed to control a pelvic tilt and maintain proper posture.

Pelvic tilts
This exercise is very important because it is the building block of good posture. It also strengthens your abdominal and back muscles, decreasing back strain and fatigue. Practice it often.

• Lie on your back with your knees bent.
• Inhale through your nose and tighten your stomach and buttock muscles.
• Flatten the small of your back against the floor and allow your pelvis to tilt upward.
• Hold for a count of five as you exhale slowly.
• Relax, repeat.
• You can also perform the pelvic tilt on your hands and knees or standing up.

CAUTION: DO NOT arch your back, bulge your abdomen or push with your feet to obtain this motion!

Sit-ups There are two variations of sit-ups:

Forward Sit-up

• Lie on your back with your knees bent. Slowly breathe in through your nose.
• Breathe out through partially pursed lips as you raise your head, hands pointing to your knees or placed behind your head.
• Tuck your chin toward your chest and lift your shoulders off the floor (not more than 45 degrees).

Diagonal Sit-up

• Lie on your back with your knees bent. Slowly breathe in through your nose.
• Point your right hand toward your left knee while raising your head and right shoulder. Breathe out slowly through your mouth. Keep your left knee bent slightly and your heel on the floor.

Kegels
Kegel exercises tone the pubococcygeal (PC) muscle. This is the muscle you use to stop and start the flow of urine. Exercising this muscle helps prevent hemorrhoids, supports your growing baby, assists during and after labor, keeps the muscles of the vagina toned, and may increase sexual pleasure for you and your partner.

Learn to isolate this PC muscle by stopping the flow of urine a few times. Use this technique only to locate the muscle. Do not exercise the muscle this way as it may lead to a urinary tract infection. Another way to locate the muscle is to put your clean finger in the opening of your vagina and tighten. By feeling the muscle tighten around your finger you will know you are doing the exercises correctly.

Squeeze the PC muscle for five seconds; relax for five seconds, then squeeze again. At first do 10, five-second squeezes, three times a day.

Flutter exercises: Squeeze and release, then squeeze and release as quickly as you can.
Work up to doing 100 Kegels each day.

Squatting

• Move to the squatting position, knees over your toes.
• Keep your heels on the floor; feel the stretch in the back of your thighs.
• Hold for 20 to 30 seconds. Gradually increase the time to 60 to 90 seconds.
• Relax your head and arms throughout this exercise.
• This is a good exercise to prepare for squatting during the pushing stage of labor.

Calf stretch

• Lean against a wall or firm surface.
• Reach one leg out behind you, keeping your heel on the floor.
• Lean into the wall to increase the stretch of your calf.
• Hold for 20 to 30 seconds.
• Repeat with each leg.
• This is a good exercise to do before going to bed if you are bothered by leg cramps at night.

Blog Part	Blog Title
Part 1	All about Kegels Exercises For Women - 5 parts blog
Part 2	Benefits of Kegel Exercises
Part 3	Performing Kegel exercises
Part 4	Exercises for Pregnant Women
Part 5	Ease Labor with Pelvic Exercises

Ease Labor with Pelvic Exercises

No one — not your doctor, midwife, or even your mother — can reliably predict how your labor will progress. Fortunately, there are a few exercises you can do now to help prepare your body for what's to come.

Kegels: Kegel exercises are small internal contractions of the pelvic floor muscles that support your urethra, bladder, uterus, and rectum. Strengthening your pelvic floor muscles improves circulation to your rectal and vaginal area, helping to keep hemorrhoids at bay and speeding healing after an episiotomy or tear, if you have one during childbirth. There's even some evidence suggesting that strong pelvic floor muscles may shorten the pushing stage of labor.

You can do Kegels anywhere — sitting at your computer, watching TV, even standing in line at the supermarket.

Here's how:

• Tighten the muscles around your vagina as if trying to interrupt the flow of urine when going to the bathroom.

• Hold for a count of four, then release. Repeat ten times. Try to work up to three or four sets about three times a day.

Pelvic tilt :

This variation of the pelvic tilt, done on all fours, strengthens the abdominal muscles and eases back pain during pregnancy and labor.

• Get down on your hands and knees, arms shoulder-width apart and knees hip-width apart, keeping your arms straight but not locking the elbows.

• As you breathe in, tighten your abdominal muscles and tuck your buttocks under and round your back.

• Relax your back into a neutral position as you breathe out.

• Repeat at your own pace, following the rhythm of your breath.

Squat
It may not be the most elegant position, but squatting is a time-honored way of preparing for and giving birth. This exercise strengthens your thighs and helps open your pelvis.

• Stand facing the back of a chair with your feet slightly more than hip-width apart, toes pointed outward. Hold the back of the chair for support.

• Contract your abdominal muscles, lift your chest, and relax your shoulders. Then lower your tailbone toward the floor as though you were sitting down on a chair. Find your balance — most of your weight should be toward your heels.

• Take a deep breath in and then exhale, pushing into your legs to rise to a standing position.

Tailor or Cobbler Pose

This position can help open your pelvis and loosen your hip joints in preparation for birth. It can also improve your posture and ease tension in your lower back.

• Sit up straight against a wall with the soles of your feet touching each other (sit on a folded towel if that's more comfortable for you).

• Gently press your knees down and away from each other, but don't force them.

• Stay in this position for as long as you're comfortable.

Remember to start slowly and work at your own level for each exercise.

In addition to the well-known benefit of relieving urinary incontinence in pregnant women, regular pelvic exercises (also known as Kegel exercises) make them less likely to have a prolonged second stage of labor (pushing stage), according to a study in the British Medical Journal (2004;329:378–80). Pelvic exercises consist of alternately squeezing and relaxing the muscles of the pelvic floor, as when stopping and starting the flow of urine.

Following the first stage of labor, characterized by contractions that lead to increasing dilation of the cervix (the opening of the uterus), the second, or active, pushing stage, ends with the birth of the baby. (The placenta is delivered in the third stage and the fourth stage is the recovery phase during which the mother’s condition stabilizes.)

Women who have a prolonged second stage of labor are more likely to damage the tissues around the birth canal and to need an episiotomy (a surgical cut into the vagina and surrounding tissues to facilitate delivery). 

They are also more likely to bleed excessively after the birth and to need a Cesarean section to deliver the baby.

The goal of the new study was to determine the effect of pelvic-floor-strengthening exercises on labor in 301 pregnant women. The women were assigned to either a pelvic-exercise-training group or a control group.

The women in the exercise group trained with an exercise therapist for 60 minutes one time per week for 12 weeks between the twentieth and thirty-sixth weeks of pregnancy.

The women were also encouraged to perform 8 to 12 intensive pelvic muscle contractions two times per day at home during this period. The control group was not given pelvic exercise instruction, but was not discouraged from doing the exercises.

The duration of the second stage of labor and the number of prolonged second stage labors were recorded. Women in the pelvic-exercise-training group were far less likely to have a prolonged second stage of labor (lasting more than 60 minutes) than women in the control group.

The new study provides more evidence of the benefit of pelvic-exercise training in pregnant women. Pelvic-floor exercises also increase circulation to the area, and may help speed healing time and decrease pain after delivery.

Previous studies have shown that these exercises also improve urinary incontinence, which occurs when the muscles in the pelvic area become stretched during pregnancy, losing much of their strength and elasticity, and providing less support for the uterus and bladder.

Blog Part	Blog Title
Part 1	All about Kegels Exercises For Women - 5 parts blog
Part 2	Benefits of Kegel Exercises
Part 3	Performing Kegel exercises
Part 4	Exercises for Pregnant Women
Part 5	Ease Labor with Pelvic Exercises

Part 2: Female Masturbation Techniques

Ok ladies; let's have a look at some different techniques that will work to get you off. The majority of women, me included can only attain orgasm through manual stimulation. There are a few who can achieve orgasm through intercourse alone and I'm jealous of them. Anyway, here are some techniques that might add a little variety to your masturbation play. 

Sooner or later the majority of us learn to achieve an orgasm from masturbatory activity of some sort or another. Once we find a way of 'getting off' it can be the easy option to stick with that method all the time. Though that may be fine if all you want is a surefire orgasm, 'variety is the spice of life', and a few alternative techniques may just add something to your fun. In this section I have recorded a whole range of techniques that I have tried or which I have heard of and think sound practical and fun. Feel free to try any or all of them, and add to them if you want. 

The simple truth is there are as many different masturbation techniques as there are women masturbating, and that's more than you might think!! If you've never tried to masturbate before then I suggest you begin by using what you have at your fingertips, umm, your fingertips, before moving onto more advance techniques and spending your hard cash on sex toys. Toys are great but I personally think there is no better way to explore yourself than with your own fingers, after all you expect your partner to! 

Direct clitoral stimulation: 

Fingers: Most girls probably first discover masturbation by innocently touching their genitals with their fingers. It's therefore probably not surprising that hand and finger stimulation of the vulva and clitoris is reported to be the most common method of masturbation among women. It is also the easiest as nothing extra is needed for a satisfying session. So how to best do it? Nothing is ever as simple as 'one best way for all' so some real life examples picked up from various sources is possibly the best way of illustrating what is involved: 

Lying on the bed facing up with legs together and ankles crossed. Index finger slipped between the labia majora so that it presses along the length of the clitoris. Gentle but firm wrist movements to make the inserted finger rub the clitoris in up and down, side to side and circular motions. Speed and strength of movement increased as excitement builds. Sensations increased by squeezing thigh muscles together at same time as finger rubbing clitoris. 

Lying on back with legs drawn up and knees allowed to flop apart. Palm of hand placed on pubic mound and fingers allowed to rest on open vulva. Movement of hand to stimulate clitoris in side to side, up and down, circular and gentle pinching movements. 

Lying face down on bed with both hands underneath and between legs. Fingers pressed against vulva and clitoris. Pelvic thrusts to move the genitals up and down against the fingers. 

Sitting in a comfortable chair with legs well spread. Taking clitoris between the tips of both index fingers, rolling it around and pulling back on its hood to get maximum stimulation. 

Rolling, rolling, and rolling - ok, for this technique you need to place your thumb and forefinger around the clitoris and gently roll it in between your fingers. You can start off with a slow gentle roll and then gradually pick up the pace and the pressure according to what feels good to you. 

Circular rub - I generally find that if I am in a hurry this technique works wonders. Just take your first two fingers from either hand and place them over top of you clitoris. Then begin moving them in a circular motion over top of the clitoris. You can vary the speed and pressure easily with this technique. I find that if I use this one I can reach orgasm in under a minute. If you want to change the feel slightly just add your favorite lube and everything becomes very slippery. 

Tapping - This technique is a little different and it's not for everyone, as with anything some things will work for some people and not for others. For this one I use my left hand to pull the pussy lips back out of the way so that the clitoris is very exposed. Then with my index finger on my right hand I lightly begin tapping the fingertip gently on the clitoris. It results in a very delicious sensation that builds to a point where you just can't hold it back anymore. 

Combination - There is nothing that gets me wetter faster than using a combination of both hands. Have your fingers from one hand playing with your clitoris, stimulating it however you wish. Take the other hand and place two or three fingers inside your vagina and begin thrusting. Basically you're simulating intercourse with this action and it works rather nicely in tandem with the clitoral stimulation and can bring you to a rocking orgasm! 

Waterworks:

Water is your friend. It can be used in a multitude of ways to get you off! Try these out. Please avoid sending strong streams of water directly into your vagina as that can be potentially dangerous. Think bath tub here, think shower and think Jacuzzi/hot tub. All of these can be used to great effect in the wonderful world magic kingdom of clitoral massage. 

Running Water - I'm sure you've all stuck your hands under the water flow when you're filling the tub for your bath to check the temperature of the water. Now, just imagine that same water flow landing on your clitoris. It's a wild feeling. This is the first way that I ever got off, before I even realized what it was that it was doing. The only thing you need for this one is some time and a bathtub. Hopefully your bathtub will be shaped properly so that you can slide your butt down against the end of the tub and position yourself so that the water flow will land on your clitoris. It's best to start of with a lighter water flow and gradually work up to a higher pressure flow. Make sure that you test the warmth of the water before sticking your pussy under it, wouldn't want to get scalded in that area! 

Water Spray - this on is just a bit of a variation on the one above. In this instance just place your thumb or finger over the faucet and then direct the spray so that it falls directly on your clitoris. 

Shower: Let's look at the most common technique which involves the use of that neat little tool, the shower head. The hand held kinds are especially useful for this approach. The first thing you want to do is adjust the temperature so that it is not too hot for the sensitive area of the vagina. You can always turn up the heat once you are accustomed to the temperature. Then find a comfortable position - either sitting on a seat within the shower, or lying down in the tub. 

Shower stalls can be a bit confining for this form of masturbation, but there is usually enough room to sit on the floor with your legs bent. I suggest for the first time that you do this that you not stand. I've found that when I'm nearing climax that my legs tend to weaken, and we don't want any unnecessary trips to the emergency room when you accidentally slip and fall. 

Now, take the shower head and let the water spray over your body, feel the tingling sensations as it sprays against your breasts. Imagine the sensations are being created by the hands of your lover and spray where you want to feel the touch. Slowly make your way down your torso to your vaginal area. Spreading your legs, let the water reach up and down the insides of your thighs, and when your ready for advancing, move it closer to your clit. Remember that direct contact with your clit may be overpowering, so try moving the water stream back and forth. Try bringing it closer, and moving it farther away to cover a larger area. 

You also might note that shower massagers come with many different settings to adjust the streams of the water - everything from mist to pulse. Experiment, try them all! Start with the lightest amount of pressure and work your way up. If you are sitting, you can always operate the water with one hand, and use the fingers on the other hand to either stimulate your breasts and nipples, or you can insert a finger or two and see how that feels. 

The main point is to relax and let your body feel all that is happening to it. If it feels good, keep doing it. If it's not right, try sitting in a different position, change the water temperature, try a different pulse setting anything that makes if feel better. 

Shower Massage - this is a great one if you've got one of those Shower Massage devices because you can pick whether it pulses or comes out in a steady spray. There are many options. You'll have to experiment with them to see what works best for you. Here again, you can adjust the pressure and temperature of the spray to whatever you'd like them to be. I've found on occasion that using cold water produces a different feeling than the warm water. 

Bath Tub: Now we can move onto the bathtub. Like the shower head the bathtub holds many ways to excite and masturbate. Many women, me included, enjoy lying on their backs in their bathtub and allowing the water from the faucet to wash over their vagina. This isn't always the easiest of positions to achieve but it can be great fun. 

Fill the tub with water about halfway. Lie on your back, and bring your buttocks up so they are against or almost against the end of the tub with the faucet. Position your vagina as directly below the faucet as possible. Adjust the temperature and pressure of the water flow to your liking; you might have to tilt up your pelvis to bring your vagina closer to the water flow of the faucet. It might help to use one or both hands to spread open your labia (vagina "lips") so the water can flow directly onto your clitoris. Just one word of warning here, make sure the water isn't too hot! There is nothing worse that scolding your pussy and it certainly isn't pleasurable. Once you have found the right position, lie back, relax, fantasize, and enjoy! 

"Occasionally I bring myself to orgasm in the bathtub. First I excite myself with fingers, and then I let the water on and get into an acrobatic position so my vagina is directly under the faucet. I start with the water warm or cool and at a low pressure on my clitoris. When I have gotten excited I run the water harder and lift myself closer to the water and let it pound into my vagina and then I come and it's the most fantastic feeling." 

Another technique that can be fun involves filling an empty detergent bottle (one with a nozzle) or shampoo bottle with warm water. Sit in a full bath tub, ensuring your vulva is at least a couple of inches under water. Put the nozzle of the bottle as close as you like to your clitoris and squeeze. After each squeeze the bottle will spring back into shape, sucking in more water so there will be no need to stop for a refill. 

Jacuzzi Jive /Hot Tub: If you're lucky enough to own a hot tub/Jacuzzi, then the chances are you're already aware of the wonderful effects that the water that flows from its jets can have on your body. Once you've found the right spot let yourself go and enjoy the warm water and indulge in a little fantasy. I like to begin by simply relaxing in the tub and allowing the water to wash over me. At this point I'll open my mind and begin to fantasize, sometimes touching my breasts, other times just lying back and relaxing. Once my mind is aroused, I'll turn towards the water jets and position my vagina clitoris so it's directly in the path of the flowing water. A word of caution here: Never position yourself to close to the jet, as the jet has considerably more pressure behind it than that from the shower or bathtub. Begin by placing a fair amount of distance between yourself and the water jet and then move closer until you discover a spot that places just the right amount of pressure on your clitoris. Once you've found the right position, relax and enjoy the soothing sensation of the water as it washes over your body. All you need to 

do is position yourself so that the water flow lands directly on your vagina and clitoris 

Good Vibrations: 

Vibrator Play: Vibrators are handy little gadgets and in my opinion every woman should have one tucked away in a drawer for those moments when you really need it. Vibrators are primarily used for clitoral stimulation but can also be used vaginally or anally if you prefer. You can try different combinations out to see which you like best. For those of us that take rather a long time to reach orgasm continued manual stimulation becomes quite tiring and wrist fatigue has probably prematurely ended countless masturbation sessions for many women. If this is the case then the answer could well be to make the very small investment required to buy a vibrator. 

When it comes to vibrators there are basically two types -(i) those operated by batteries and (ii) those that require mains electricity. Whichever type you choose it's important to realize that both types are powerful although in general the mains electric ones more so. 

It's a good idea not to use a vibrator directly on your clitoris the first time you ever try one because you might well find that the stimulation they afford is too intense. So I'd suggest that you first try placing it on your labia or your mons. You may even want to try using it whilst you have your panties on as this can produce a different more subtle sensation than direct clitoral contact. Don't be afraid to try new things, they aren't called sex toys for nothing. The idea is to have fun and find what works for you personally. 

One thing that is often over looked when people first try vibrators is lubricants. Just simply adding a small amount of lubricant on your chosen toy before you begin playing can greatly enhance your experience. Just be sure that the lubricant is suitable for use with the vibrator of your choice. 

Clit rub - Vibrators are great for clitoral control since you can change alter the speed of the vibration easily and bring yourself to the edge and then slow it down again. Pressure is a key factor as well. You may also want to try rubbing the vibrator over your inner thighs and around your pussy lips and even up over your nipples. Masturbation doesn't have to be confined to just the clitoral area. 

Odd vibrators: Apart from commercially shop brought vibrators there are other vibrating devices that you could press into service for fun. For example, the back of the head of an electric tooth brush is great fun. The fact that it is really narrow allows it to be kept on the clitoris even if you like to squeeze your legs while you play. Automatic washing machines during spin cycle - if you can sit on it - are great. Electric shavers can be fun too, but you have to cover the cutting head. (I used this method as a girl at home several years ago. I would remove the cutting screen and would use sticking plasters to wrap the cutting head to make a padded surface with which to stimulate myself.) - Look around, you will find loads of things that vibrate in kitchens, bathrooms and garages and many can be used to masturbate, provided there are no sharp or moving parts that could hurt you. 

Dildos:

Dildo is the name for a substitute penis used for penetrative masturbation. A good dildo will provide you with hours of entertainment for when you're going solo or even when you've got a partner to play with. It's well worth the money to spend and get a good one that's going to last for a long time. You want to make sure that the surface is easily cleaned. Some of the latex ones had pores in them which made them very difficult to keep clean. There are some really cool gel dildos on the market these days. Check out your local love shop and see what they have to offer. 

Warning: Care should always be taken when inserting any object into you. Excessive size or over enthusiastic movements can cause internal bruising or worse. Small objects or items that can break or shed parts can cause real problems, such as cutting or internal losses, both of which could require medical assistance to fix. Hygiene too has to be considered. Any germs on an inserted item are going to get into you and could cause infections of various types, it is often a good idea to place a condom over your chosen object. So be warned, if you want to insert something make sure it's safe. 

Whatever you choose to insert, it will technically be a dildo and for this reason I will just use the word dildo but you can read it as being whatever you have to hand (hair brush handle, carrot, candle etc..). First off, try to ensure your vagina is well lubricated, either with natural juices or some form of lubrication such as astroglide. Take it easy with the insertion, especially if the object you are using is larger than say a couple of fingers in diameter. Moving the dildo in and out gives a pleasant feeling but experiment with stirring actions and trying different angles of insertion. An angle where the head of the dildo is going to rub up the front wall of your vagina may be especially nice for you (it rubs on your 'G' spot). Working the dildo only takes one hand so it may be fun to use the other elsewhere, such as on your clitoris. This is the most likely way to have an orgasm as few women orgasm from vaginal stimulation only (though it is nice). It can also be fun to combine a dildo with a vibrator at this point as well, or perhaps invest in the type of dildo that also vibrates. 

As with all masturbation the key is to be comfortable. A few positions that may suit you include: 

(a) Standing with one foot raised on something like a chair so that you can get access. 

(b) Lying on the floor or on a bed with both legs drawn up and knees spread 

(c) Kneeling with knees wide apart. This can be enhanced by having a soft chair to lean forward onto. If the dildo is long enough to touch the floor and be inside you at the same, this can be an especially nice position, as pelvic thrusts will move the shaft inside your vagina without you needing to use your hands at all leaning back against a wall with your legs spread. 

Dildos can also be used externally to good effect, especially the softer latex/silicone types that are commercially available. To try this option grease up your dildo with plenty of lube, place it in a flat surface that you can straddle (pile of cushions, arm of a sofa, edge of a bath tub etc) and sit on it so that it runs the length of your vulva from clitoris to anus. Slide your body back and forth so that your weight pushes your clitoris and other sensitive parts down onto the shaft as it slides through between your labia majora, and slide to and fro. If this becomes tiring then hold the position, grab the end of the dildo that is sticking out the front and work it back and forth against yourself. 

It is worth considering issues of dildo size, especially if you are going to spend on a commercial one. First don't believe the myth that bigger is always better. The best is the one that suites you and that may be a long thin one, a short fat one or a long fat one (especially for those of us that have had children). You're no less of a woman if you want a small one or more of one if you want a king-size tool. It should be kept in mind that narrower shafts are easier to insert and allow faster stroking, whereas thicker ones take more inserting and are usually harder to work in and out, though they do give a pleasant 'stuffed' sensation. The bottom line is be realistic in deciding what you need and what you can handle before you buy, unless you can afford a selection! 

External Stimulation - using the dildo on the outside of your body is probably the easiest way to do things to start off with. Here are a couple of ideas to get you started, first of all apply some lube to the dildo and lay it flat on a hard chair. Then if you position yourself above it and sit down so that the dildo runs the full length from the crack of your ass all the way up to your clit and slide yourself back and forth on it. This will provide all kinds of stimulation. 

Head - You can also use the head of the dildo, it's shaped pretty much like the real thing, and rub it against your clitoris. By applying pressure and moving the head over your clitoris in an up and down or circular motion you can provide great stimulation to the clit. The more pressure you apply the faster you will come. On the other hand just using light pressure will take you longer to reach the climax but the result will be a more intense orgasm. For better control, you may find it easier to use two hands to grip the dildo. 

Internal Stimulation - The dildo is a multipurpose kind of toy, it also does a wonderful job when inserted into the vagina as well. One of the things you need to consider is the size of your dildo; it doesn't have to be a huge monster to be effective. Simply find one that is wide enough to be snug inside your vagina and longer than what you need to insert as you have to have something to hold onto. Find a comfortable position to be in while you play. Insert the dildo into your vagina and then begin moving it in an in and out fashion. Depth of the thrusts is entirely dependent on how you feel, and the sensation will be different at different depths. Once you've established a bit of a rhythm start rubbing or stroking your clitoris in time with the strokes. If you want something a little different try positioning the dildo so that when it moves in and out it will pull a bit and stimulate the clitoris that way. 

Double Up - Dildos come in many shapes and flavors so you can get whatever you'd like. You might want to consider purchasing a dual dildo. This will enable you to insert one end into your vagina and the other end into your anus. This way you have double the thrusting pleasure while you stimulate your clit. You can also combine the use of a vibrator in one spot and a dildo in the other. If you were feeling adventurous you could place a vibrating butt plug in your anus and a vibrator in your vagina and stimulate your clit with your fingers. The combinations are only limited by your imagination. 

Odds N Ends: 

Accessories - Some are other accessories that you would have lying around the house that can provide some interesting stimulation are pieces of furniture and cushions or pillows. An ottoman works nicely for example if you position yourself over it so that a corner of it pushes on your clitoris when you move back and forth. For an extra buzz, trying lifting your hands and feet off the ground when you cum. I haven't personally tried this although it's supposed to give you the 

feeling of flying 

Thigh Squeeze - There are women out there who can achieve orgasm by simply squeezing or rubbing their thighs together. This stimulates the clitoris indirectly. It would be a great skill to have, then if you were out in public and found yourself getting horny you could just take care of it by squeezing your thighs together, no one would be any the wiser, except maybe those people who are reading this. So the next time you see a woman with her legs crossing and perhaps kicking her foot to hide the fact that she's grinding her thighs together you'll have to wonder what she's really doing. 

This technique will take a bit of practice to get it down to a fine art, but that's half the fun of learning new stuff is the practice. When you masturbate at home, make it a habit to press your thighs together when you have an orgasm. After you've done this a few times it will become second nature to you. Once you've mastered this then try pressing your thighs together when you're ready to orgasm and won't be able to stop it but haven't actually climaxed yet. Take your hands away and leave it to your legs to ride yourself over the top. This isn't going to work instantly, you may have a few attempt that die painfully but eventually it will all come together and you will be pleased with the results. Sooner or later with the help of fantasy and association you should be able to proceed using only your thighs from earlier and earlier in the masturbation. Sounds like fun to me! 

Thigh squeezing: Some women can achieve sexual pleasure -- even orgasm -- by simply squeezing or rubbing their thighs together, thus indirectly stimulating the clitoris. This technique can even be used in public! Without risk as there is nothing to show what you are doing and you can remain fully dressed! Long bus ride? Boring desk job or classroom? No problem! 

Suggestions for getting started: When masturbating at home, make it a habit to press together your thighs when you orgasm. After that becomes second-nature, press your thighs when you can't stop yourself from having an orgasm (but haven't yet), and then pull your hands away -- leave it up to your legs to ride yourself over the top. You're bound to have a few frustrating flameouts, but the practice is worth it. Eventually, with the help of fantasy and association, you'll be able to proceed using only your thighs from earlier and earlier in the masturbation process. 

Some women seem to prefer "riding the seam" of jeans; others like the greater closeness of hose or bare legs under a skirt or dress. Experiment and find out what works best for you. 

These are some comments from my readers. "I just wanted to say that I have been one of those lucky ones who can cross her legs and come and I have an extra tip for those who like that exhibitionistic thrill of having an orgasm in public with all sorts of people around - this technique works much better when your bladder is full!. It increases the "inside pressure" on the clitoris. Beware though, after the orgasm, you really feel the need to pee!" "Rhythmically squeezing your thighs is intensely pleasurable, even if you don't orgasm. And when you do......well, it is amazing. Especially if you are in a place where you could get caught!" "I am so sensitive I do not even wear pants, only skirts and dresses. I have to sit squeezing myself with my thighs to keep some control over the sensation when I sit down. It really is a problem to be turned on all of the time." 

Tickling

Masturbation need not be a hurried thing. If you have plenty of time, the excitement can be built up to amazing levels, and orgasms made stronger, if you go really slowly and tease yourself to a climax. The secret of this is light stimulation rather than the direct/intense stuff discussed earlier. A few personally tested ways of doing this are given below. 

Feather

A nice long quill, as long as it is clean, can be great fun. Apart from the flicking and brushing actions described above you can also enjoy a pulling the feather along your vulva like an extension of a single finger. As the feather is less susceptible dampness than a brush you don't need to keep away from your vagina so much. The great thing is that as you get more aroused and feel like pressing on harder the feather simply flexes and so the level of stimulation stays the same. 

Makeup brush: The very large and super soft round headed brushes that are designed for putting on powder foundation make wonderful masturbation tools. First wash yourself well and dry your clitoris and vulva thoroughly. Then, spread out on the bed/floor so that your vulva is wide open. This is one technique where being shaved can be an advantage. With very light flicking strokes tickle your clitoris and inner lips with the bristles of the brush. Stay away from your vaginal entrance as it will probably be/become moist and this moistness will collect on the brush and spoil the delicate stimulation it gives. Important - after a while the sensitivity of your clitoris will increase and you will feel like finishing yourself off quickly. Don't be tempted. The longer this stage lasts the greater the tension will be when you do cum and so the more explosive the climax. No matter how badly you want to drop the brush and finish yourself off quickly stick with the gentle flicking. It will get you there eventually and the journey is sooooo nice!! 

Humping: Humping is thrusting your genitals against something hard or at least firm. Some examples of this include: 

Sliding along the edge of the bath tub: Sitting on a pillow or cushion or similar and rocking the hips back and forth. Lying face down with something like a chair leg pressed up against your vulva. Thrusting up and down to cause your clitoris to rub on the leg. A nicely shaped leg, with ridges etc, can be very pleasurable. 

Floor riding: Strip off and lie on the floor face down. It works best if you are shaved down there but it works if you are hairy too. Press your pubic bone into the floor as hard as you can and rock your body like you are trying to crawl but don't work hard enough to actually move from the spot. The flesh on your pubis will be alternately pulled tight and made slack. This transmits to your clitoris through the outer lips and feels great after a minute or two. (Extra bonus - it is a good exercise for your waist too) 

Cord: There is a range of techniques that all involve moving a cord or something similar back and forward along your vulva. Some examples: 

Take a stocking or a pair of tights and hold the foot in one hand behind your back, let the fabric drape between your legs and hold the other end in your other hand at the front. The material should then be pulled up into the crotch so that it works into your vulva. Pulling it gently backwards and forwards causes it to stimulate your clitoris in a divine way. (PST: silk stockings are so much nicer than nylon for this!) 

Using a cord off a dressing gown or a length of ribbon in the same way as detailed above is also fun. If the ribbon is to be specially purchased for this sort of play, try and get one about an inch wide and a yard long. One with the little edge loops is also worth considering. If its an option, try oiling the material up before playing by rubbing a little lubricant along it's length. 

A long bead necklace or a synthetic pearl string can be great for this too. The knobs feel great as they slide by. Tie a cord/ribbon/etc between the backs of two chairs so that it is suspended at crotch height. Step across, position the cord along your vulva and walk back and forward. 

Tennis Anyone? - This one was sent in to me by one of my readers and it's so cool. "The way I have gotten myself off since as far back as I can remember, is by using a tennis ball. I lie on my stomach and place the ball between my legs pressing against my clitoris. My legs are together and crossed at the ankles. I then begin to squeeze my inner thighs together and work the ball in a humping motion so that it is pressing against my clitoris. As I climax I continue to squeeze with my thighs. This is a very quick way to get off and I usually get multiple orgasms this way." 

Panties for You? - This is another great suggestion from one of my readers. "All my life (after the very first time when I used the backside of a tablespoon) I've used my panties to masturbate. Basically I tug them up into my crack; both front and back, and then tug on the front just over my clitoral area. Positioning of the cloth is important- it needs to be spread rather evenly over the clit so it doesn't become painful- and of course the cloth itself. I've torn up quite a few pairs of panties! There are some advantages to using panties. Tugging really creates a sensation of pushing against the clit, and around back the cloth is being pulled against the anus, stimulating it as well. The same applies to, say, masturbating with slacks or even jeans." 

Conclusion

As was stated at the beginning of the techniques section, there is no wrong way to masturbate. If you try something and it doesn't work for you then I suggest you try another but don't give up the first time you try. We live in a society that tells women that they must be missing out on something if they don't achieve orgasm. That wraps up this little session on female masturbation techniques. I hope you enjoy trying them out.