Kegel Exercises for Better Sex: The Ultimate Guide

Kegel exercises are a simple and effective way to strengthen the pelvic floor muscles that support the bladder, uterus, and rectum. These exercises can help prevent or manage urinary incontinence, improve sexual function, and prevent pelvic organ prolapse. These are easy to perform and can be done anywhere and at any time. In this blog…

Peter Michael

Mar 3, 2023

What is a Kegel exercise?

Kegel exercises are a type of pelvic floor muscle exercise that involves contracting and relaxing the muscles that support the bladder, uterus, and rectum. These muscles, also known as the pelvic floor muscles, help control the flow of urine and stool and also play a role in sexual function.

The Evolution and Advantages of Kegel Exercises

These exercises were first developed by Dr. Arnold Kegel in the 1940s as a way to help women with urinary incontinence after childbirth. Today, these exercises are recommended for both men and women to help prevent or manage urinary incontinence, improve sexual function, and prevent pelvic organ prolapse.

How to Perform Kegel Exercises?

To perform the exercises, you contract the pelvic floor muscles as if you’re trying to stop the flow of urine mid-stream. You then hold the contraction for a few seconds before relaxing the muscles. You can perform the exercises in any position, but it’s usually easiest to start in a seated position.

Benefits of Regular Kegel Exercises

Kegel exercises are easy to perform, and you can do them anywhere and at any time. With regular practice, you can strengthen your pelvic floor muscles, which can help improve bladder and bowel control, prevent pelvic organ prolapse, and improve sexual function.

Why should you do kegel exercises?

Kegel exercises are a type of pelvic floor exercise that involve contracting and relaxing the muscles that support the bladder, uterus, and rectum. Here are some reasons why you might consider doing these exercises:

1. Improved bladder control

Kegel exercises can help strengthen the muscles that control the bladder and prevent urinary incontinence or leaking urine.

2. Improved sexual function

Strong pelvic floor muscles can improve sexual function by increasing sensitivity and strengthening orgasms for both men and women.

3. Prevention of pelvic organ prolapse

Pelvic organ prolapse occurs when the pelvic organs (such as the uterus, bladder, or rectum) drop down into the vaginal canal. Kegel exercises can help prevent this condition by strengthening the muscles that support these organs.

4. Postpartum recovery

Pregnancy and childbirth can weaken the pelvic floor muscles. Doing these exercises after childbirth can help restore these muscles and prevent long-term problems.

Overall, kegel exercises are a simple and effective way to improve pelvic health and prevent a variety of pelvic floor disorders.

How long do Kegel exercises take to work?

The time it takes for Kegel exercises to work can vary depending on several factors, including the strength of your pelvic floor muscles, the frequency of doing the exercises, and the reason for doing them.

For some people, it may take several weeks or even a few months of doing exercises regularly before they notice an improvement in bladder control, pelvic organ prolapse, or sexual function. However, others may notice a difference within a few weeks of starting the exercises.

Tips for Effective Kegel Exercises

It’s important to note that Kegel exercises require consistency and patience. Like any muscle, the pelvic floor muscles need time to strengthen and develop. It’s recommended to do exercises daily and gradually increase the number of repetitions and the length of time you hold the contraction.

If you’re not seeing any improvement after several weeks of doing exercises, it’s a good idea to speak to your healthcare provider. They can help determine if you’re doing the exercises correctly and whether additional treatment or therapy may be necessary.

How do Kegel exercises for beginners?

Here are some basic steps to follow for beginners who want to do Kegel exercises:

1. Identify the pelvic floor muscles

Before starting Kegel exercises, it’s important to know which muscles you’ll be working. The easiest way to do this is to try to stop the flow of urine when you’re using the bathroom. The muscles that you use to do this are your pelvic floor muscles.

2. Find a comfortable position

You can do Kegel exercises in any position that’s comfortable for you, such as sitting, standing, or lying down.

3. Contract your pelvic floor muscles

Squeeze the muscles you identified in step 1 as if you’re trying to stop the flow of urine. You should feel a lifting sensation in your pelvic area. Try not to hold your breath or tighten your stomach, thigh, or buttock muscles while doing the exercise.

4. Hold the contraction

Hold the contraction for 3 to 5 seconds, or as long as you can comfortably do so.

5. Release the muscles

Relax your pelvic floor muscles for 3 to 5 seconds.

6. Repeat the exercise

Repeat the exercise for a total of 10 to 15 times per session. Aim to do the exercises 3 times a day.

As you become more comfortable with Kegel exercises, you can gradually increase the length of time you hold the contraction and the number of repetitions you do. Remember that it’s important to do Kegel exercises regularly and consistently for the best results. If you have any questions or concerns about doing Kegel exercises, talk to your healthcare provider.

How do you perform Kegel exercises?

To perform Kegel exercises, follow these steps:

Identify the correct muscles: To perform Kegel exercises, you need to locate the muscles of your pelvic floor. One way to do this is to stop urination mid-stream. The muscles you use to stop urination are your pelvic floor muscles. However, don’t make it a habit to stop urination mid-stream as it can lead to other problems.
Get into a comfortable position: You can perform Kegel exercises in any position, but it’s usually easiest to start in a seated position.
Tighten your pelvic floor muscles: Squeeze your pelvic floor muscles and hold the contraction for 5 seconds. Try not to squeeze your buttocks, thighs, or stomach muscles while doing this. You should feel a slight pulling or lifting sensation in your pelvic area.
Release the muscles: Relax your pelvic floor muscles and let them rest for 5 seconds.
Repeat: Repeat the contraction and relaxation cycle 10-15 times for one set of Kegel exercises.
Do it regularly: Aim to do Kegel exercises at least three times a day. You can gradually increase the duration and frequency of your Kegel exercises as your pelvic floor muscles get stronger.

It’s important to note that Kegel exercises require patience and consistency to be effective. Don’t get discouraged if you don’t see results right away. With regular practice, you’ll strengthen your pelvic floor muscles, which can help prevent or reduce bladder leaks, improve sexual function, and prevent pelvic organ prolapse. If you have any concerns or questions about Kegel exercises, talk to your healthcare provider.

How do you do Kegel ball exercises?

Kegel ball exercises, also known as vaginal weightlifting, involve using weighted balls to help strengthen your pelvic floor muscles. Here’s how to perform Kegel ball exercises:

Choose the right Kegel balls: Kegel balls come in different sizes and weights. Choose a set of balls that feels comfortable for you and matches your skill level. Beginners should start with lighter balls, while advanced users can try heavier ones.
Insert the balls: Wash your hands and the Kegel balls thoroughly before use. Apply some water-based lubricant to the balls and gently insert them into your vagina, one at a time. Make sure they’re inserted far enough so that they don’t fall out.
Contract your pelvic floor muscles: Once the balls are in place, stand up and contract your pelvic floor muscles to hold the balls in place. You can walk around or do simple movements like squats or lunges to challenge yourself.
Hold the balls in place: Hold the balls in place for 5 to 10 minutes, or as long as you can comfortably do so. Remember to breathe normally and avoid holding your breath.
Remove the balls: After the exercise, sit down and relax your pelvic floor muscles. Gently remove the balls and wash them thoroughly with soap and warm water. Store them in a clean, dry place.
Repeat regularly: To see results, you should aim to do Kegel ball exercises at least three times a week. You can gradually increase the weight of the balls as your pelvic floor muscles get stronger.

It’s important to note that Kegel ball exercises are not suitable for everyone. If you have a pelvic health condition or are pregnant, talk to your healthcare provider before trying Kegel ball exercises. They can help determine if they’re safe and appropriate for you.

Conclusion

In conclusion, Kegel exercises are an easy and effective way to strengthen the pelvic floor muscles, which can have numerous health benefits. By regularly performing Kegel exercises, you can improve bladder and bowel control, prevent pelvic organ prolapse, and improve sexual function. It’s important to remember that Kegel exercises require patience and consistency to be effective. Don’t get discouraged if you don’t see results right away. With regular practice, you can strengthen your pelvic floor muscles and improve your overall health and well-being. If you have any concerns or questions about Kegel exercises, talk to your healthcare provider.