Hi-- Definitely DON'T have it surgically tightened-- unless there's a REAL
medical reason to do so.

The vaginal muscles can get out of shape with lack of use, but it doesn't
sound like that is the problem here. I'd check with your OB/GYN first, to
make sure that there isn't a medical problem. If that is clear, then the
next would be to make sure your back isn't causing a "front" problem.

One of the more probable medical problems that can cause the vagina to
become lax/ weak is nerve damage or problems. Nerve constriction between
the Thoracic vertebrae (12) (bottom of the back-bones that attach to ribs)
through the 4th Lumbar vertebrae (very low-back) can cause pressure on the
nerves that serve the pc (pubo-coccyxigeal ) and perineum muscles. One of
the questions that might be asked "Are the areas of the perineum-- such as
the rectum/ anus, and urethra --also lax? Some of these areas? or none of
these areas? Is there any back pain (at any time, not just during sex)? And
Is there any constipation?" Constipation would indicate that the colon
wasn't doing it's job because it too was lax. The anus and urethra are both
controlled by the same back-nerve-cluster as the vagina. In other words--
if the part of the back that controls the vagina is damaged/ compressed,
then there may be laxness in other areas also controlled by nerves coming
from the same set of vertebrae. So if the OB/GYN exam doesn't show anything
out of the ordinary, you might consider a chiropractic evaluation. Another
indicator of nerve involvement from the back would be if there was pain in
the sacrum/coccyx (tail bone) area when you do your Kegals or have sex-- and
the muscles contract with orgasm.?
LIN (WHITEFEATHER)

Looking at the exercises themselves--
The first 1) exercise is, as you mentioned, to start and stop your urine
flow.
2) is to start and stop your stool (bowl-movement) while going.
3) is to constrict and relax the vaginal muscles
4) is to start with tightening the urethra, then the vagina, then the anus
(in order) and relax in reverse.
5) do the reverse of #4, by tightening the anus, then the vagina, then the
urethra and relaxing in the opposite order.
6)There are three levels of muscles in the vagina and pelvic region. The
next exercise is to lightly tighten all of the muscles you've already worked
on a little, then a medium amount, the really tighten them-- like an
elevator going up to different floors-- 1st floor is light, 2nd is medium
and 3rd is hard contractions. then relax in reverse order.

ABDOMINAL MUSCLES:
since your body isn't isolated parts-- the pelvic and abdominal muscles work
together to perform many functions. Yes, weak abdominal muscles can affect
the pelvic muscles, but more by the fact that if you're not working one set,
tbe other set probably isn't getting worked out ether. Callenetics-- by
Callen Pinkney-- is great for increasing abdominal strength and encouraging
the energy to flow into the lower pelvic area. Some of her exercises also
work the pelvic muscles-- but they're in groups with other abdominal
muscles. I've found that the exercises produce excellent waist reduction
and increase sexual energy & strength.

Equipment like the Kegel 2000 & the pelviciser are great for isolating the
appropriate muscles, but they are cumbersome to carry with you or fit into a
busy schedule. the BASIC Kegel exercises-- as stated above-- can be done
anywhere/ anytime and nobody knows that you're doing them-- and it keeps you
from being bored in those same situations too! This makes them a more
effective use of time as well!

KEGELS FOR MEN:
Men have additional/ different exercises since they have a penis instead of
a vagina. There exercise involves moving the penis up and down, by the
muscles alone. This requires that the penis be erect. Additional weight
can be added to the penis to strengthen this muscle by using a towel over
the penis (AFTER YOU'VE MASTERED MOVING IT!)

According to Dr. Marc Bonnard, M.D. Author of "The Viagra Alternative" Kegal
exercises can be very effective in treating erectile dysfunction in men.
Here's his recommendation for doing the Kegal exercises:

"The basic technique is to repeatedly contract and relax the muscles in the
pelvis that control urination. Practice holding for 10 seconds then
releasing. A set consists of 5 to 8 repetitions. You can easily and
conveniently complete several sets during the day (for example standing in
line at the bank or waiting in traffic).

When performed regularly, Kegals can help you tone these all important
muscles. In a study in 1993, men with ED due to leaking veins found Kegal
exercises almost as effective as surgery in restoring erections. 42% of the
patients who completed the training program were satisfied with the outcome
and refused surgery.

The variation on the Kegal exercise requires an erection. With the penis
erect, stand up and place a towel over the penis. Try to lift it a dozen
times or in succession by contracting and releasing the sphincter muscle."

Lin / Saline Whitefeather