curious2 - I don't have the specific 15 that would have come with your
kegelcisor, but I believe that I have found exercises that will help
There are multiple sites on the internet that discuss kegel exercises
- both their benefits, and the method to doing these exercises.
Mostly, these exercises are described without the use of any
additional tool - simply allowing the vagina to contract on its own.
The benefit of the kegelcisor is that it can be inserted with an
adjustable diameter, and hence, can allow better results from kegel
exercises, exercising a more varied muscle group. They are an
additional tool to the exercises.
Firstly, be careful not to overdo it - it takes time to develop the
relevant muscles, and doing too much too soon can be dangerous.
Here are some exercises and general tips that I have found:
"Once you have located the muscles simply tighten and relax the mucsle
over and over, about 200 times a day. These are basic kegels. There
are many variations on kegels: elevator kegels (Where you tighten
slowly, in increments going in and out, like an elevator stopping on
several floors.), you can hold the muscle tightened for five seconds,
you can bulge the muscles out at the end, and many other variations."
"Note: It's important to continue to exercise and maintain the
strength of the muscles as you grow older. At menopause, muscles may
change and weaken. The stronger they are before this process begins,
the better. "
"How is a Kegel exercise done?
It's very simple.
The easiest way to exercise is simply to contract the vagina, then
Repeat 20-400(depending on your strength) times/day.
As well as being simple to do, the exercises only take some minutes
And unlike other exercises(like jogging, swimming, strength training,
you don't even have to take a shower afterwards, and the results are
"The following exercise can be done to train the muscle surrounding
the vagina: lay down
on the floor with your legs in 'frog-position' (knees bent, the soles
of your feet facing each
other) and let your stomach and vaginal muscles relax. Imagine the two
interior walls in
your vagina and try to bring them together by contracting as if you
would stop a jet of
urine. Don't flex the muscles of your stomach nor should you press
your buttocks together,
not even if you feel that the muscles of your bottom strains. The
exercises shall be done
for six seconds, and you can count one-thousand, two-thousand up to
1. Slowly contract (one-thousand).
2. Keep contracting(keep your vagina closed) (two-thousand).
3. Keep contracting (three-thousand).
4. Keep contracting (four-thousand).
5. Squeeze even harder, even if you think you're contracting as hard
as you can
(here, you may use the muscles of your stomach while counting
6. Relax (six-thousand) before you start over again.
I recommend that you do the exercises for 20 minutes daily. When
these muscles, it is very likely that you will feel that you are
becomming sexually stimulated.
Use this knowledge to your and your partner's delight."
Excerpts from a book by Åsa Rytter Evensen(a female sex-advisor)
"An even more effective way is to relax and then do three fast
point 5 and 6. You can also try to relax longer after the long
1-5: same as above.
6. Relax for five seconds.
7. Contract fast(=a short, yet hard contraction, should take less than
8. Release (fast).
9. Contract (fast).
10. Release (fast).
11. Contract (fast).
12. Relax some seconds before starting over again at point 1. "
"The rapid squeeze, release, squeeze type of Kegel isnt the best
exercise. Seriously, it is best to concentrate on doing several
deliberately slow and focused contractions of the pelvic floor muscle.
Think in terms of the elevator Kegel: ground floor at the entrance to
your vagina and 10th floor up around your belly button. Sloooowly
raise the elevator as you contract the Kegel muscle. Or visualize
drawing water up like a siphon into your vagina. The Kegel muscle is
rather slow, unlike a biceps muscle for example, and one has to
concentrate and build up to controlling the deliberate contractions
that strengthen it. You can certainly begin now; its never too late!"
"* Tighten a little -- count five.
* Tighten a little more -- count five.
* Tighten as hard as possible -- count five.
* Relax in reverse steps, counting five at each step."
"Do the following exercises 3 times a day, every day.
They will only take a couple of minutes.
Exercise 1: contract your muscles during 3 seconds. Release. Repeat 10
Exercise 2: squeeze and release your muscles as rapidly as possible.
Repeat 25 times.
Exercise 3: imagine you are trying to draw something into your vagina.
Hold for 3 seconds.
Release. Repeat 10 times.
Exercise 4: imagine you are trying to eject something from your
vagina. Hold for 3 seconds.
Release. Repeat 10 times. "
"The Basic Contraction: Begin the contraction movement from your anus,
'Kegel'-muscles begin. Then, contract forward, upward. Presumably, it
will feel harder to contract the higher up in your vagina you are
trying, especially if you've given birth. But it is these muscles that
are the most favourable in stimulating the G-spot, so don't neglect
them. It may be easier to find the right muscles if you put a finger
deep inside or a dildo. Contract and hold for three to five seconds to
begin with. Breathe out while you're squeezing. Put a hand on your
stomach to make sure that it is relaxed. Rest for some seconds before
repeating the contraction. Repeat 15-20 times. This exercise can be
done in any position you like, even standing. Try to slowly stand on
your toes and contract while 'rising'. Increase the time you are
squeezing as you are getting stronger. Have as a goal to be able to
hold the contraction for ten seconds. Think of beginning the
contraction movement gently - you should try to squeeze strongly, not
The Fast Contraction: Squeeze and release with suitable speed.
Increase the intervals when you have become stronger and
tighten/release as fast as you can and for as long as you have the
strength. Relax and repeat twenty times.
The Pause-Contraction: Do Fast Contractions, but with a short pause
squeezes, as long as you have the strength. Rest and repeat five
Positions for exercises:
"The missionary: Lay on your back, with your legs bent and your knees
drawn(curled) up towards your shoulders. Squeeze as mentioned (The
Basic Contraction, The Fast Contraction and The Pause Contraction).
Examine if you can find a more favourable variant, for example;
putting a pillow under your buttocks - it might be easier to exercise
if your vagina comes up a little. Or put the soles of your feet on the
bed with the knees bent, and raise/lower your lower abdomen. Squeeze
on the way up.
From behind: Stand on all fours (on your knees and hands). Try with
your knees apart and together respectively. Try to lower your chest
towards the bed so that your buttocks raises, or try to lay on your
stomach. Find out in which position it is easiest to squeeze.
Ride a horse: Stand on your knees with your legs apart and squeeze.
squeezing, and lower yourself when relaxing, as if you really was
Squat: Sit on your heels with your feet apart: Raise and lower your
lower abdomen, squeeze when moving up."
It is definitely worth reading the following page - it contains a vast
amount of input on kegel exercises, their benefits, and the use of
resistance kegels (like a kegelcisor):
Thanks very much for the question, and if you need any clarification
in by answer, please feel free to ask!