Firstly, What Are Pelvic Floor Exercises

A guide to kegel exercises, also known as pelvic floor exercises, are a great way to strengthen your pelvic muscles, improve bladder control, and even enhance sexual pleasure. Anyone can benefit from these exercises, regardless of gender or age.

TL;DR:

1. Kegels are exercises that strengthen the pelvic floor muscles, which support the bladder, uterus, and rectum.
2. To do Kegels, identify the right muscles by stopping the flow of urine midstream or by squeezing the muscles that would prevent passing gas.
3. Once you’ve identified the right muscles, contract them for 5 seconds, then relax for 5 seconds. Repeat this 10-15 times, 3 times a day.
4. Kegels can improve sexual health by increasing blood flow to the genitals and improving muscle tone.
5. Kegels can also improve bladder control, reduce the risk of pelvic organ prolapse, and improve postpartum recovery.
6. If you’re not sure if you’re doing Kegels correctly or have any concerns about your pelvic floor health, it’s recommended that you speak with a healthcare professional.

To get started with Kegel exercises,

it’s important to first locate your pelvic floor muscles. You can do this by stopping the flow of urine midstream, or by tightening the muscles that you would use to prevent yourself from passing gas. Once you’ve located these muscles, you can start to do Kegel exercises.

To perform a Kegel exercise,

simply tighten your pelvic floor muscles and hold them for 5 seconds, then release for 5 seconds. Repeat this process 10-15 times, and aim to do this at least 3 times a day. As you become more comfortable with these exercises, you can gradually increase the length of time you hold the contraction, and the number of repetitions you do. To aid in this try using a Kegel device also known as Kegel balls, ben-wah balls, or simply 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 does a hollow plastic butt plug that contains a weighted ball inside for this exact reason. However, any small butt plug will help in the beginning.