Sexual Health – Kegel Exercises

Kegel Exercises


Kegel exercises strengthen the pelvic floor muscles. You may have learned them if you have had a pregnancy. Strong and healthy pelvic floor muscles are even more important as we age, discouraging incontinence and poor circulation and encouraging pleasure and orgasm.


When pelvic floor muscles weaken, the uterus, bladder, and / or bowel can descend or bulge, called a prolapse; into the vagina. Symptoms of pelvic organ prolapse can include uncomfortable pressure and changes in bladder and bowel functions. Weak pelvic floor muscles can mean pleasurable sex or weak orgasms too.


Luckily, strengthening your pelvic floor muscles is easy to do, and even fun and enjoyable once you get the hang of it!


Kegel Balls – Just as hand and leg weights assist in other types of exercise, The Kegel Balls can help you do the exercises more effectively. Especially for beginners, a little weight in the vagina helps you isolate the correct muscles and gives you an object to focus upon. It is easy and advantageous to feel a vagina weight shift as you flex your muscles.


How to do Kegels:

First, locate the correct muscles. The same muscles you use to stop the flow of urine are the muscles you want to exercise. Now try this; Insert one or two fingers inside your vagina and squeeze ( tighten) it around them. When you feel your vagina tighten, you have the right muscles. Now relax those muscles, and repeat.


  • To do the Kegel exercises, begin with an empty bladder. Stand, Sit or lie down. Whatever is most relaxing for you.
  • If you are using a tool, place it in the vagina.
  • Contract your pelvic floor muscles and hold for five seconds. Then, completely relax for five seconds.
  • Repeat the contraction/relaxation exercise 10 to 20 times.
  • When comfortable with five – second contractions, add another second to your “hold” contraction cycles, working your way up to 10 second “hold” contractions and 10 second rest periods.


Remember to focus on isolating the pelvic floor muscles themselves. Do not flex your stomach / abdominal muscles, thighs, or buttocks during the process.