When it comes to improving your sexual health and overall wellness, few exercises are as simple yet powerful as kegels. Whether you’re looking to enhance pleasure, improve bladder control, or support postpartum recovery, kegel exercises are a fantastic tool to add to your routine.

Let’s break down what kegels are, their benefits, and the best ways to do them effectively.

What Are Kegels?

Kegels are exercises that strengthen the pelvic floor muscles—the group of muscles that support the bladder, uterus, and bowels. By contracting and relaxing these muscles, you can improve control, function, and sensitivity in the pelvic region.

How Kegel Exercises Improve Sex & More

A strong pelvic floor can lead to better orgasms, improved arousal, and increased control during sex. Plus, kegels help prevent or reduce symptoms of incontinence, support recovery after childbirth, and enhance overall pelvic health. If you’re new to kegels, check out this guide for a deeper dive into their importance.

The Do’s & Don’ts of Kegel Exercises

To get the most out of your kegels, it’s important to do them correctly. Here’s what to keep in mind:

DO:

✔ Be mindful of your breathing. It’s easy to accidentally hold your breath while focusing on engaging your pelvic floor. Instead, take slow, steady breaths as you contract and release.

✔ Engage the right muscles. To make sure you’re working the pelvic floor and not your lower abs or glutes, try stopping your urine flow midstream once (but don’t make a habit of this).

✔ Try a kegel toy for extra support. Kegel weights or balls can help beginners especially to identify the right muscles and provide gentle resistance for a more effective workout.

DON’T:

🚫 Start kegels if you experience pain or incontinence. If you have discomfort during sex, pelvic pain, or urinary incontinence, consult a pelvic floor therapist before beginning any exercises.

🚫 Wear a kegel toy for too long. Start with short 15-minute sessions and gradually build up if needed.

🚫 Wear a kegel toy while you’re out & about. Despite some online claims, the vagina isn’t meant to hold extra weight while you’re on the move. Stick to using kegel toys while lying down or sitting for safer and more effective results.

By incorporating kegel exercises into your routine, you can strengthen your pelvic floor and enhance your pleasure. Just remember to listen to your body, practice proper form, and consult a professional if needed. Happy strengthening!