How To Do Pelvic Floor Exercises & The Secret Benefits

Firstly, What Are Pelvic Floor Exercises

Image by Continence Foundation of Australia

The pelvic floor is actually a series of muscles between your hips that act as a hammock holding some of your organs in place, these organs include bowel, bladder and some reproductive organs. A weak pelvic floor can be caused by a number of things, in women it can be a Sid effect of giving birth, but in most cases, it is caused by aging or weight gain.

Pelvic Floor Exercises

How can we fix this?

Kegel exercises are a muscle movement that you can do pretty much anywhere at any time. The Goal? To strengthen your pelvic floor muscles. The exercise can be a little tricky at first, finding the right group of muscles can be difficult. The best method starts off with an empty bladder, to start this process of identification is to insert a clean figure into the vagina, then try to squeeze the finger with the vaginal muscles without tensing your stomach or thighs. If you are still unsure feel free to contact your GP or gynecologist and see if they can offer any help.

Usually using a device called Ben Wa Balls or Kegel Balls is the best way to find the right muscle group,

Kegel Balls are used as a slightly advance method of Kegel training but there is nothing wrong with starting there.

There is a really great set of Kegels by Nalone called Yany which we sell a lot of! Lelo does a great set as well. The benefit of these Kegel sets is they have different weighted balls, so you can swap out for something heavier or lighter depending on your skill level. Otherwise, if you into something a little more natural and spiritual you can have a look at Yoni’s Range of Crystal Kegel Eggs.

Now, penis owners, you might be wondering “what about me?” well don’t worry we got you covered!

It turns out that the same group of muscles used to clench the vagina can be used to clinch the anus and this will work out the Kegel “Sling “as well. As far as Ben Wa Balls are concerned it is NOT recommended to use these anally. The reason for this is there usually isn’t a flare on the Kegel Balls, so it is very likely that they might get “lost” this happens all the time and, in most cases, results in a trip to the ER. But don’t fret there are products on the market that have the same weighted bouncy feeling as a Kegel Ball, Marc Dorcel do a hollow plastic butt plug that contains a weighted ball inside for this exact reason.

What are the benefits you ask?

Well apart from the occasional cheeky orgasm that may occur from stimulating the G or P spot, the benefits are enormous:

For Vaginas,

stronger vaginal muscles can lead to more intense and satisfying orgasms, but even better than that Kegel exercises can combat urinary incontinence, strengthen the bowl and boost your sexual self-esteem. Kegel training is recommended for vagina owners who have just given birth due to the amount of trauma this area is subject to during the birthing process.

For Penis Owners

the benefits are similar to prostate stimulation, promotion of blood flow to the genital area, more control over orgasms a great way to combat erectile dysfunction (if this is something that you wish to know more about please have a read of our blog on penis pumps). Strong Kegels can also improve sexual stamina with stronger and longer-lasting erections with the added benefit of more powerful orgasms. And lastly for the silver fox’s out there Kegel training can also improve bladder control allowing you to empty your bladder fully without those last-minute dribbles otherwise known as urinary incontinence.

For both penis and vagina owners the “work out” routine is fairly simple,

start by holding the muscles for up to three seconds, and try to do 1 – 3 reps of 10. Push that 3 seconds of holding up to about 10 seconds over time and start the smaller reps. Once a day is a plenty as overworking these muscles can lead to muscle fatigue leading to worsening the issue we are trying to prevent. Much like anything worth doing its worth doing correctly and will take some time before you see results. Make it a part of your daily routine and in a week or two, you will start to see the pay off-take effect.

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