The Ultimate Guide To Kegel Exercises
Jump To Section
- A Modern Guide to Kegel Exercises: Strengthen Your Pelvic Floor and Boost Your Sexual Wellness
- What Are Kegel Exercises?
- How to Locate Your Pelvic Floor Muscles
- How to Do Kegel Exercises (For All Genders)
- Kegel Aids: Ben Wa Balls, Kegel Balls, and More
- The Benefits of a Strong Pelvic Floor
- Tips for Success
- Product Care for Kegel Aids
- In Summary
- TL;DR
A Modern Guide to Kegel Exercises: Strengthen Your Pelvic Floor and Boost Your Sexual Wellness
Kegel exercises, also known as pelvic floor exercises, are one of the simplest and most effective ways to improve bladder control, support your internal organs, and increase sexual pleasure. Best of all, they can be done discreetly by people of any gender, almost anywhere.
Let’s explore what Kegels are, how to do them properly, how to include pelvic floor tools like Ben Wa balls or plugs, and the full range of benefits you can expect with regular practice.
What Are Kegel Exercises?
Kegel exercises target the pelvic floor muscles—the group of muscles that stretch like a hammock from your tailbone to your pubic bone. These muscles support your bladder, bowel, and (for those assigned female at birth) uterus. Over time, they can weaken due to factors like age, childbirth, heavy lifting, or lack of regular movement.
Kegels involve contracting and relaxing these muscles with purpose. For people with a vagina, this often feels like "squeezing" as if trying to stop the flow of urine. For people with a penis, it might feel like the sensation of lifting the testicles or pulling the anus inward.
How to Locate Your Pelvic Floor Muscles
Before you begin, it's essential to identify the correct muscles. A common method is attempting to stop your urine mid-flow. The muscles used to do this are your pelvic floor muscles. However, don’t make this a habit—frequent stopping of urine can actually cause bladder issues.
Another method is to try clenching the muscles you'd use to prevent passing gas. This helps identify the muscle group without interfering with bladder function.
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How to Do Kegel Exercises (For All Genders)
Once you've located your pelvic floor muscles:
Tighten the muscles and hold for 5 seconds.
Relax for 5 seconds.
Repeat 10-15 times.
Try to complete this routine three times a day.
As your strength improves, gradually increase the hold time to 10 seconds. You can also experiment with "quick flicks"—contracting and releasing rapidly—or slow, controlled contractions to target different areas.
Kegels for Penis Owners
Yes, Kegels work for penis owners too! These exercises help improve erection strength, prevent premature ejaculation, and enhance orgasm. Practice by tightening the same muscles you’d use to stop urine or avoid passing gas.
Important note: Do not use Ben Wa balls anally. Instead, try a weighted butt plug designed for pelvic toning, such as the Marc Dorcel Ball Plug. These help add resistance to your exercises while keeping safety in mind.
Kegel Aids: Ben Wa Balls, Kegel Balls, and More
Inserting weighted devices like Ben Wa balls, jade eggs, or smart Kegel exercisers can amplify your routine. These tools create natural resistance, making your pelvic floor work harder to hold them in.
When shopping for Kegel aids:
Choose high-quality, body-safe materials (like silicone or stainless steel).
Look for products with retrieval cords or ergonomic shapes for safe removal.
Always clean thoroughly before and after use.
The Benefits of a Strong Pelvic Floor
Kegels offer many health and sexual benefits, including:
For Vagina Owners:
Improved bladder and bowel control
Reduced risk of pelvic organ prolapse
Increased sexual sensitivity
More intense orgasms
For Penis Owners:
Better erection control and strength
Delayed ejaculation
Enhanced orgasmic sensations
Improved recovery time post-ejaculation
For Everyone:
Better posture and core stability
Lower risk of lower back pain
Easier recovery from childbirth or surgery
Tips for Success
Start slow and listen to your body. Overworking your pelvic floor can lead to muscle fatigue.
Be consistent. Like any muscle group, regular training yields results.
Incorporate tools if you want to challenge yourself or feel more engaged in the process.
Maintain overall pelvic health by managing your weight, avoiding smoking, and not straining during bowel movements.
Product Care for Kegel Aids
Wash with warm water and a toy cleaner before and after every use.
Store in a clean, dry container or pouch to prevent damage or contamination.
For silicone or porous toys, avoid using silicone-based lubricants.
In Summary
Kegel exercises are a simple yet powerful way to boost your pelvic health, increase confidence in bed, and improve overall well-being. Whether you’re new to the practice or ready to level up with toys and techniques, consistent effort will get you great results. Start slow, stay consistent, and trust your body’s ability to grow stronger with time.
TL;DR
What are Kegel exercises and who are they for?
Kegels are pelvic floor muscle exercises that benefit people of all genders. They help improve bladder control, core stability, and sexual function.
Can Kegels help with sexual performance?
Yes! Kegels can increase sensitivity, enhance orgasms, and improve erection control.
How often should I do Kegel exercises?
Aim for 3 sessions a day, with 10-15 repetitions per session. But dont over do it! If this feels like to much that's ok start where you are comfortable!
Are Ben Wa balls safe?
They are safe when used as intended. Never insert vaginal toys anally unless they have a flared base.
Can I overdo it?
Yes. Too many reps or too long of a contraction can lead to discomfort. Start slow and build gradually.
How soon will I see results?
Some people notice a difference in 2-4 weeks, while others may need 6-8 weeks for measurable improvement.
