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Female Orgasm
Black Book
Orgasm Mastery
Ver si on 1. 0






















Lee J enki ns
www. Femal eOr gasmBl ackBook. com
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Copyright, Legal Notice and Disclaimer:

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ot her wi se) wi t hout t he pr i or wr i t t en per mi ssi on of t he publ i sher .

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Orgasm Mastery:
What To Do Outside Of The Bedroom That
Can Increase Her Chances of Orgasms!

For Men

1. Wr i st St r et ches
2. Squeezi ng Exer ci ses
3. For ear mCur l s
4. Tongue Exer ci ses
a. Exer ci se 1: Tongue Ci r cl es
b. Exer ci se 2: Fi gur e 8' s and I nf i ni t i es
c. Exer ci se 3: I somet r i cs
d. Exer ci se 4: Tongue Fl i cki ng
e. Exer ci se 5: Up/ Down/ Lef t / Ri ght / Di agonal St r okes

For Women

Become Mor e Or gasmi c Wi t h Pel vi c Fl oor Exer ci ses!
Pel vi c Fl oor Exer ci se Devi ces
o Wei ght ed Pel vi c Exer ci ser s
o Var i abl e Resi st ance Devi ces
o Enhanci ng Femal e Or gasm, Sex & Kegel Exer ci ses






















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As el ement ar y as i t my sound, you d be amazed what you r e
about t o l ear n.

Our f i r st or der of busi ness wi l l be your pr epar at i ons. And
t he f i r st pr epar at i on i sexer ci se.
Now, you r e pr obabl y aski ng your sel f , What t he Hel l ! ?!
Exer ci ses?!

Rel ax; t he answer i s yes and no. No, you don t need t o head
over t o your gym( t hough i t may not be such a t er r i bl e
i dea) . But , i n or der t o be abl e t o ef f ect i vel y st i mul at e
your par t ner i n bed ( wi t h your f i nger s or your mout h) f or
l ong per i ods of t i me, you l l need muscl es t hat can per f or m.

Fi nger i ng can get pr et t y i nt ensi ve, and t he l ast t hi ng you
want i s t o have your l over cl ose t o t he br i nk of or gasm,
onl y t o have your hand ( or t ongue) gi ve out . I f you end up
swi t chi ng hands, or change t he pace, pr essur e and r hyt hmof
your or al st i mul at i on, you coul d ver y wel l l ose t he or gasm!

The pr epar at i ons f or men ar e basi cal l y desi gned t o bui l d up
t he muscul ar endur ance t o l ast l onger whi l e f i nger i ng.

Al so, we l l cover some exer ci ses t o st r engt hen and i ncr ease
t he dext er i t y of your t ongue. Thi s wi l l al l ow you t o
per f or mor al sex f or l ong per i ods of t i me wi t hout t he
muscl es i n your mout h cr ampi ng up!

Al so, I l l go over some t i ps f or women t oo i n or der t o
become mor e or gasmi c. I n f act , t he st r onger a woman i s
down t her e, t he gr eat er chances she has t o have an
or gasm.












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For Men

Bef or e and af t er any of t he exer ci ses, you shoul d st r et ch
out your f or ear mmuscl es. Al so, i t s a good i dea t o
st r et ch bef or e and af t er you f i nger your par t ner t oo!


1. Wrist Stretches

Ext end your r i ght ar mi n f r ont of you, el bow
sl i ght l y bent , and hand opened f ace up.
Pl ace your l ef t f i nger s t oget her , f ace down, on t op
of your r i ght f i nger s.
Ext end your r i ght ar mst r ai ght whi l e pr essi ng your
r i ght f i nger s down wi t h your l ef t hand.
Hol d.
Feel t he st r et ch i n your r i ght f or ear m.
Swi t ch hands and r epeat .
Swi t ch back t o t he r i ght hand, but t hi s t i me, r epeat
t he st eps above wi t h your pal ms f aci ng down.

















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2. Squeezing Exercises

Squeezi ng t ypes of exer ci ses wi l l bui l d up t he endur i ng and
speed f or f i nger i ng ( especi al l y t he Come Her e t echni que) .

Wi t h t hi s exer ci se, you can use anyt hi ng t hat wi l l al l ow
you t o squeeze i t wi t h your hands. You can use St r ess
Bal l s, hand gr i pper s, or even si l l y put t y.

I use t he Gr i p Mast er hand gr i pper s, si mpl y because t hey
al l ow you t o exer ci se each f i nger i ndi vi dual l y.






Now, t he key t o t r ai ni ng your muscl es f or f i nger i ng i s

You want to mimic the time, speed and intensity of
actually fingering a woman!


Because of t hi s, what ever gr i p t r ai ni ng equi pment you use,
make sur e t hat i t doesn t pr ovi de t oo much r esi st ance. I f
you t r ai n t o bui l d a super st r ong gr i p t hat can cr ack open
wal nut s wi t h one hand, t hat s no use f or us! Why? Because
we don t need a st r ong gr i p when we r e f i nger i ng a woman.
We need our hands, f i nger s and f or ear ms t o be abl e t o l ast
l ong whi l e f i nger i ng.

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I n ot her wor ds, you don t want t o t r ai n t hese muscl es t o be
st r ong, you want t o t r ai n t hemt o have endur ance.

As you do t he wor kout , you l l pr obabl y f eel a bur ni ng
sensat i on i n your hands and f or ear ms. That s l act i c aci d.
Good news i s, over t i me, t hi s bur ni ng sensat i on wi l l st op
because your muscl es ar e used t o i t .

Her e i s my wor kout wi t h t he Gr i p Mast er ( you can adapt a
si mi l ar wor kout t o what ever gr i p t r ai ni ng equi pment you
use) :

30 seconds- gr i p as f ast as you can, as many t i mes as
you can.
30 seconds r est
Repeat 5 t i mes
Wor k your way up t o r epeat i ng t he whol e cycl e 10 t i mes

Once you can do t hi s 10 t i mes, do t hi s:

30 seconds- gr i p as f ast as you can, as many t i mes as
you can.
30 seconds- gr i p ONCE ever y second ( sl ow gr i ps)
Repeat 5 t i mes
Wor k your way up t o r epeat i ng t he whol e cycl e 10 t i mes





















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3. Forearm Curls

You can use ei t her dumbbel l s or a bar bel l f or t hi s
exer ci se.

Keep t he wei ght r el at i vel y moder at e, si nce you l l be doi ng
hi gh r epet i t i ons.

Al so, i f you r e usi ng dumbbel l s, be sur e t o do i t wi t h BOTH
ar ms. You don t want t o have one massi ve f or ear mand one
smal l one!

Now, wi t h t hi s exer ci se you l l be doi ng 20- 30 r epet i t i ons,
f or 4- 5 set s.

Instructions:

Wi t h a dumbbel l i n hand, r est your r i ght f or ear mon a
st r ong t abl e, bench, or on your t hi ghs ( make sur e
you r e si t t i ng, so t hat your t hi ghs ar e par al l el t o
t he gr ound)
Your pal mshoul d be f aci ng up
Your hands shoul d be hangi ng of f t he edge of t he
t abl e, bench or your t hi ghs.
Car ef ul l y l i f t t he dumbbel l s wi t h your f or ear m
muscl es. The onl y t hi ng t hat i s movi ng i s your hands;
t he r est of your body must be r el axed.
Lower t he dumbbel l back down and l i f t up agai n.
Repeat f or t he ot her hand





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Al t er nat i vel y, i f you do t hi s exer ci se wi t h a bar bel l
i nst ead of a dumbbel l , you l l be wor ki ng bot h f or ear ms at
t he same t i me.































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4. Tongue Exercises

Gr ab a Kl eenex, because you mi ght get sal i va al l ar ound
your mout h.

Wi t h t he t ongue exer ci ses, you l l not onl y bui l d up
endur ance, but al so t he dext er i t y of your t ongue i n or der
t o l i ck wi t h pr eci si on.

What you want t o do i s go t hr ough each exer ci se one af t er
t he ot her . At f i r st , you mi ght f i nd t hat you can t go
t hr ough t he ent i r e exer ci se wi t hout t aki ng a br eak. I f you
need t o t ake a br eak, t hat s ok. But t r y t o wor k t hr ough
t he ent i r e r out i ne.

Al so, i f you f i nd your t ongue and mout h f eel i ng t oo t i r ed,
t ake a br eak! Don t push your sel f t o t he poi nt wher e your
t ongue st ar t s t o cr amp up.

Last l y, as you r e doi ng t hese exer ci ses, t r y t o keep your
j aw r el axed and onl y f ocus on wor ki ng out your t ongue.



Exercise 1: Tongue Circles

St i ck your t ongue out of your mout h as f ar as
possi bl e.
St ar t wi t h 10 smal l ci r cl es, 10 medi umsi zed ci r cl es,
t hen 10 f ul l ci r cl es ( l i cki ng your l i ps i n t he
pr ocess)
Go cl ockwi se, t hen count er cl ockwi se.















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Exercise 2: Figure 8s and Infinities

St i ck your t ongue out of your mout h as f ar as
possi bl e.
Wi t h your t ongue, t r ace t he out l i ne of t he number 8.
I t l l be di f f i cul t at f i r st , and your mot i on wi l l
pr obabl y not be ver y smoot h. But t r y t o get t o a
poi nt wher e you r e maki ng per f ect f i gur e 8 s wi t h your
t ongue.
Go i n one di r ect i on, and t hen swi t ch di r ect i ons
Repeat t he same exer ci se, t hi s t i me t r ace out t he
i nf i ni t y symbol
Repeat 10 t i mes i n each di r ect i on
Ti p: You can al so t r ace out t he al phabet , number s, or
symbol s f or t hi s exer ci se.



Exercise 3: Isometrics

Wi t h your mout h cl osed, use your t ongue t o push
di r ect l y upwar ds t o t he cei l i ng of your mout h.
Push and hol d f or 5 seconds, and r est f or 5 seconds
Repeat 10 t i mes
Next push your t ongue upwar ds, but t hi s t i me, t owar ds
t he l ef t .
Push and hol d f or 5 seconds, and r est f or 5 seconds
Repeat 10 t i mes
Next push your t ongue upwar ds, but t hi s t i me, t owar ds
t he r i ght .
Push and hol d f or 5 seconds, and r est f or 5 seconds
Repeat 10 t i mes



Exercise 4: Tongue Flicking

Fl i ck your t ongue i n and out of your mout h as f ast as
you can.
Repeat 50 t i mes




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Exercise 5: Up/Down/Left/Right/Diagonal Strokes

St i ck your t ongue out of your mout h, and ext end i t al l
t he way down, t hen cur l i t al l t he way up.
Repeat 20 t i mes
Move your t ongue l ef t t o r i ght , t ouchi ng t he si des of
your mout h.
Repeat 20 t i mes
Move your t ongue di agonal l y, f r omt op l ef t , t o bot t om
r i ght .
Repeat 20 t i mes
Move your t ongue di agonal l y, f r omt op r i ght , t o bot t om
l ef t .
Repeat 20 t i mes

























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For Women


For t hi s sect i on, you l l want t o have your par t ner r ead
over i t al ong wi t h you. The exer ci ses wi l l be addr essed t o
her , si nce she l l be t he one doi ng t hem.

One of t he mai n r easons why
women have a har d t i me
havi ng an or gasmi s because
of weak pubococcygeal ( PC,
or Pel vi c Fl oor ) muscl es.
These ar e t he muscl es t hat
sur r ound vagi nal openi ng,
and ar e t he same muscl es a
woman uses t o hol d i n her
ur i ne ( guys have t hese
muscl es t oo) .

When a woman has an or gasm, t he PC muscl es spasm. However ,
t he pr obl emcomes i n when she has weak PC muscl es; i f
t her e s an obj ect i nsi de her vagi na ( such as your f i nger s
or peni s) , i t l l be har d f or i t t o spasmat al l .

Addi t i onal l y, weak PC muscl es can cause a r educt i on of
sexual pl easur e because t he vagi na i s l oose.

On t he ot her hand, i f t he PC muscl es ar e st r ong, mor e bl ood
wi l l f l ow t o t he pel vi c r egi on dur i ng ar ousal , i t l l be
easi er t o have an or gasm, and t he PC muscl es wi l l cont r act
mor e st r ongl y. Thi s l eads t o her havi ng or gasms t hat l ast
l onger and f eel s mor e i nt ense.

On t op of t hat , women wi t h st r ong PC muscl es can cl amp down
on t he peni s, i ncr easi ng sexual pl easur e f or bot h t he man
and woman, and somet i mes devel op t he abi l i t y t o ej acul at e!

How do you st r engt hen your PC muscl es? By doi ng Pel vi c
Fl oor Exer ci ses ( al so known as Kegel Exer ci ses) .








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Become More Orgasmic With Pelvic Floor Exercises!

These exer ci ses t ar get t he PC ( pubococcygeal ) muscl es and
ar e a power f ul way f or you t o i ncr ease t he t i ght ness of
your vagi nal wal l s, i mpr ove cont i nence, as wel l as
hei ght eni ng your sexual awar eness and r esponse.

Pelvic Fitness in Minutes a Day

Wor ki ng out your PC muscl es can t ake as l i t t l e as 5
mi nut es, t hr ee t i mes a day. And you get t he hang of
squeezi ng your PC muscl es, you can do i t di scr eet l y j ust
about anywher e.

These exer ci ses wi l l gi ve you a f eel of what i t s l i ke t o
squeeze your PC muscl es.

1. Ever y t i me you go t o t he bat hr oomt o pee, t r y t o st op
t he f l ow of ur i ne when you ar e si t t i ng on t he t oi l et .
I f you can do i t , you ar e usi ng t he r i ght muscl es.
Ur i nat e, st op, ur i nat e agai n, st op, and r epeat .
2. Li e down and put your f i nger i nsi de your vagi na.
Squeeze as i f you wer e t r yi ng t o st op ur i ne f r om
comi ng out . I f you f eel t i ght ness on your f i nger , you
ar e squeezi ng t he r i ght pel vi c muscl e.
3. Once you know what i t f eel s l i ke t o squeeze t he PC
muscl es, you can st r engt hen t hemby squeezi ng t he
muscl es you use t o hol d back your ur i ne. Hol d f or t wo
seconds and t hen r el ease. Repeat 20 t i mes, t hr ee t i mes
a day.

You can per f or mt hi s exer ci se i n your car , whi l e wat chi ng
TV, i n t he of f i cej ust about anywher eand no one wi l l know!

Some Notes:

Tr y not t o squeeze ot her muscl es at t he same t i me you r e
cont r act i ng your PC muscl es.

Be car ef ul not t o t i ght en your st omach, l egs, or ot her
muscl es. Squeezi ng t he wr ong muscl es can put mor e pr essur e
on your bl adder cont r ol muscl es. J ust squeeze t he pel vi c
muscl e. Don' t hol d your br eat h.

Repeat , but don' t over do i t .

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At f i r st , f i nd a qui et spot t o pr act i ceyour bat hr oomor
bedr oomso you can concent r at e. Li e on t he f l oor . Pul l i n
t he pel vi c muscl es and hol d f or a count of 3. Then r el ax
f or a count of 3. Wor k up t o 10 t o 15 r epeat s each t i me you
exer ci se.

Do your pel vi c exer ci ses at l east t hr ee t i mes a day.
Ever y day, use t hr ee posi t i ons: l yi ng down, si t t i ng, and
st andi ng. You can exer ci se whi l e l yi ng on t he f l oor ,
si t t i ng at a desk, or st andi ng i n t he ki t chen. Usi ng al l
t hr ee posi t i ons makes t he muscl es st r ongest .


Pelvic Floor Exercise Devices

Whi l e per f or mi ng t he squeeze and r el ax exer ci ses i s a good
st ar t t o st r engt heni ng your PC muscl es ( and i n ef f ect ,
i ncr easi ng t he abi l i t y t o exper i ence l onger and mor e
i nt ense or gasms) , t he pr obl emi s t hat t her e i sn t much
r esi st ance bei ng used.

Al so, i t s har d t o t el l i f you r e squeezi ng har d enough t o
act ual l y st r engt hen your PC muscl es.

I t s j ust l i ke wor ki ng out : you can get st r ong by doi ng
pushups, but si nce you r e l i mi t ed t o your body wei ght , you
can t get any st r onger unl ess you add r esi st ance, such as
usi ng dumbbel l s or bar bel l s wi t h heavi er wei ght .

Back t o t he PC muscl es, you can add r esi st ance by usi ng an
exer ci se ai d, such as wei ght ed pel vi c exer ci ser s, or
var i abl e r esi st ance devi ces such as t he Kegel Mast er .















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Weighted Pelvic Exercisers

The wei ght ed pel vi c exer ci ser s wor k by i nser t i ng i t i nt o
t he vagi na, and wi t h t he PC muscl es, t r yi ng t o hol d t he
obj ect i n and keep i t f r omsl i ppi ng out .

The obj ect i s wei ght ed, and many of t hese t ypes of devi ces
have one end l ar ger t han t he ot her . I t s easi er t o hol d
ont o t he l ar ger knob wi t h t he PC muscl es, so t hat s wher e
you want t o st ar t . Once you get st r onger , you l l pr ogr ess
t o t he smal l er knob.

Her e s an exampl e bel ow:





















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Variable Resistance Devices

Var i abl e r esi st ance devi ces such as t he Kegel Mast er l ooks
l i ke a di l do, but i s act ual l y a wor kout machi ne! Her e s
me mor e det ai l s about t he Kegel Mast er : so

Enhancing Female Orgasm, Sex & Kegel Exercises


The Kegel mast er of f er s
women a way t o r api dl y
i mpr ove vagi nal muscl e
st r engt h and t one. By
doi ng so, women have
exper i enced gr eat
sexual benef i t s by
addi ng r esi st ance t o
si mpl e Kegel
exer ci ses. Some women
have r epor t ed bei ng
abl e t o have an or gasm
af t er havi ng year s of
di f f i cul t i es. Ot her
women have st at ed t hat
af t er t he f i r st use of
t he Kegel mast er t hey
wer e abl e t o have mor e
i nt ense or gasms.

Al t hough women have sai d t hey ar e havi ng st r onger mor e
sat i sf yi ng or gasms, t hey ar e al so sayi ng t hey ar e easi l y
havi ng mul t i pl e or gasms. Ther e ar e even r epor t s t hat women
have been abl e t o accompl i sh ej acul at or y or gasms af t er
usi ng t he Kegel mast er .

So what i s t he key t o t he success st or i es of t hese women?
By addi ng pr ogr essi ve dynami c r esi st ance t o Kegel
exer ci ses, women have used t he Kegel mast er t o st r engt hen
t he vagi nal wal l s and t one t he muscl es r esponsi bl e f or such
or gasms.

Traditional 'Kegels' are NOT Enough

Ther e ar e many websi t es descr i bi ng t he " Kegel exer ci ses"
t hat wer e di scover ed by Dr . Ar nol d Kegel over 50 year s ago.
That i s because t hi s was t he most si gni f i cant di scover y t o
hel p women wi t h i ncont i nence pr obl ems.
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- 19 -

Or i gi nal l y t hese exer ci ses wer e done j ust by women af t er
chi l dbi r t h t o r ebui l d t he vagi nal muscl es and hel p wi t h
st r ess i ncont i nence. Lat er Dr . Kegel di scover ed t hat muscl e
weakness coul d be f ound i n most women over 40, causi ng
pel vi c di scomf or t , bl adder dysf unct i on and sexual
di st ur bances. Fr omt hat he concl uded t hat al l women shoul d
be doi ng a var i abl e r esi st ance pel vi c f l oor muscl e exer ci se
f or t hei r gener al heal t h.

What many websi t es won' t t el l you i s t hat Dr . Kegel ' s
i nvent i on was not j ust a pel vi c f l oor muscl e exer ci ser , but
a Bi of eedback devi ce cal l ed t he " Kegel Per i neomet er . "

The i mpor t ant di f f er ence bet ween what peopl e ar e cal l i ng a
Kegel exer ci se and what Dr . Kegel di scover ed i s t he
" Bi of eedback" par t . That means t hat whi l e t he exer ci se i s
bei ng done, t he exer ci ser i s gi ven f eedback on how t hey ar e
doi ng. None of t he exer ci ses or devi ces avai l abl e on t he
mar ket t oday accompl i sh t hi s . . . except f or t he
Kegel mast er 2000.

Most women who j ust " do" Kegel s usual l y have mi ni mal
r esul t s due t o t he l ack of var i abl e r esi st ance and no
f eedback t o det er mi ne i f t hey ar e doi ng t he exer ci se
pr oper l y. The most common pr obl emi s cont r act i on of t he
abdomi nal muscl es at t he same t i me as t he PC muscl e. When
t hi s occur s t he abdomi nal muscl es ( whi ch ar e bi gger and
st r onger ) push down on t he pel vi c f l oor and can act ual l y
make t he pr obl emwor se. That i s why t he Kegel mast er 2000
was i nvent ed. I t i s t he f i r st and onl y ( pat ent ed) Kegel
exer ci ser t o pr ovi de bot h pr ogr essi ve r esi st ance and
bi of eedback i n a compact , i nexpensi ve and easy t o use
devi ce.

The Kegel mast er 2000 benef i t s ar e pl ent i f ul f or :

Enhancement of sexual pl easur e - ej acul at or y,
mul t i pl e, and expanded or gasms
Ur i nar y St r ess I ncont i nence
Post - chi l dbi r t h exer ci ses
Menopausal women





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- 20 -
G-spot Orgasm

Ever si nce Gr af enber g di scover ed t he ' G- spot , ' as i t ' s now
known, women have been cl amor i ng f or t he ul t i mat e or gasm
whi ch t hey bel i eve i s achi evabl e by t he di scover y and
st i mul at i on of t hi s par t of t he body. Agai n, t hi s may have
gi ven women ( and t hei r par t ner s) unr eal i st i c expect at i ons
of i nst ant ecst asy. Doct or s have now di scover ed t hat onl y
about a t hi r d of t he f emal e popul at i on ever r eal i ze t hei r
pot ent i al f or a G- spot or gasm. Use of t he Kegel mast er 2000
i s an except i onal t ool f or t eachi ng t hi s t o women.
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