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Axotca > Health > Kegel Exercises 101: A Guide for Beginners

Kegel Exercises 101: A Guide for Beginners

It’s one of the most important muscles of our bodies and one that often gets missed from our exercise regimes. Strengthening our pelvic floor has all sorts of benefits for our bodies including a few for our sexual health and happiness too! They are so easy to do and you can literally do them anywhere. That’s right, I’m talking about Kegel exercises.

You have likely already heard that Kegel exercises are your one-way ticket to pleasure town and the best orgasms of your life, but many of us ladies still haven’t jumped on the Kegel exercise bandwagon. In fact, what I gather from most of the women I talk to is that they try it once and forget about it, or don’t do them anywhere near frequently enough to have any real benefit. And I get it, we are busy! But working out your Kegels is literally the easiest and quickest exercise you can do for your body and one with so many benefits! 5 minutes a day ladies, that’s all I’m asking, to give you the best sex of your life! Are you listening now?

I am here to break down the why and how of strengthening your Kegel muscles and hopefully help you get your downstairs in the best shape of your life!

What are Kegel exercises?

Kegels are a colloquial term used to describe our pelvic floor muscles. Your pelvic floor muscles are a group of interweaving muscles that support your bladder, uterus, small intestine and rectum. So, as you can see this is a very important group of muscles that need to be looked after, but they are so often overlooked when it comes to our exercise regimes.

There are many things that can weaken or loosen the pelvic floor muscles. Unfortunately, as women age, these muscles tend to loosen but things like pregnancy, childbirth, being overweight and excessive coughing or constipation can all work to weaken the pelvic floor too.

Why do I need to strengthen my pelvic floor?

The major issue caused by a weakened pelvic floor is that it can result in urinary or fecal incontinence. This can be as little as leaking a few drops when you laugh or sneeze to a full lack of control of this area. And of course, a weakened pelvic floor can also result in prolapse of the pelvic organs where they start to droop and ultimately fall into or out of your vagina. Maintaining your pelvic floor strength can be both a preventative measure for these issues as well as helping to ease the symptoms and in some cases resolve the issue completely.

And now the fun part; Kegel exercises can work wonders for your orgasms too! That’s because the strength of your pelvic floor muscles and the strength of your orgasm are directly correlated. Strengthening these muscles allows more blood to be sent to your pelvic region (stronger muscles equals more blood flow) resulting in stronger contractions when you orgasm meaning they will feel a whole lot more powerful for you! Beyond the pelvic floor, Kegel exercises also work to strengthen your PC muscles which form your orgasm platform. When you reach orgasm both your pelvic floor muscles and your PC muscles contract, meaning that those who work to strengthen these muscles receive super intense orgasms as a result.

Basically, the more strength you have in this area the more powerful your orgasms will be. Plus, some women claim that Kegel exercises can also tighten their vagina and make sex more enjoyable for themselves and their partners as there is more skin on skin sensation. This is because working out the PC muscles, in particular, strengthen the muscles along the walls of the vagina resulting in a tighter fit and more sensitivity. Many women claim that after Kegels they are able to achieve orgasm in sex positions that they could never reach it in before. You might just find yourself having a new favourite position after a few weeks of training.


How do I locate my pelvic floor muscles?

Honestly, it’s all about clenching the same muscles that you would when you are holding in a pee. The pee stoppers as I like to call them, although their official name is the pubococcygeus muscles. A good way to ensure you are targeting the right muscles is to clench and stop your urination midstream. These are the ones you want! However, while this is a great way to start out, you don’t want to repeat this action too frequently as it may cause a bladder infection, yikes! And make sure you pay close attention to which muscles are contracting as it is really easy to start squeezing your booty or thigh muscles instead. Don’t get me wrong, the booty and thighs need some loving too but this is all about the Kegels.

What Kegel exercises can I do to strengthen them?

Kegel exercises are really simple, just clench the pee stoppers, keep them tense and engaged for 5 – 10 seconds then relax for the same amount of time. You want to repeat this process once a day for about 5 minutes total when you first start out. As you get better, try to hold the clench for 20 seconds then rest for 20 seconds following each muscle clench. Once you feel you have mastered 5 minutes a day, once a day, take it up a notch and repeat the process 2 times for a total of 10 minutes. This exercise is the most basic Kegel workout that you can perform but there are many other workouts available that will directly target the Kegel muscles. Check them out on pelvicexercises.com.au

It will take about 3 weeks before you start to notice a change, so don’t give up if you feel like you aren’t getting any results. It’s all going on deep within your vagina I promise, and, every time you do the exercise is a step in the right direction.

Should I use Kegel Balls too?

If you want to up the ante on your workout you can also add a set of Kegel Balls or Ben Wa Balls into the mix. Kegel Balls are designed to directly target your pelvic floor muscles and add weight to strengthen them. You basically use them in place of contracting the muscles yourself, as, once the balls are placed inside you, your body will naturally clamp around them to hold them in, so you don’t actually have to do anything. You just pop them in, wear them for 15 minutes or so doing whichever other activity you wish, then gently take them back out again and you’re done. If you are feeling naughty you can even wear them outside the house as your own little secret. There are all sorts of styles available but to start with I suggest choosing a set that connects together and has a retrieval cord just to keep things simple. Remember that when you are starting out you need to go for a larger, lighter ball as this will be easier to keep in without too much work, then, as you progress, you can move to a smaller more weighted option.

What about an app?

Honestly, the hardest part about Kegel exercises is forming a habit! You need to do these exercises every day or as close to every day as you can. Grab a Kegel exercise app if you need to. This will provide a program for you to follow and send you daily reminders to actually complete the exercise. Plus, you will be able to track your progress and see exactly how much work you have put in to improve your pelvic floor strength and the strength of your orgasms.

It seems so simple but these Kegel exercises really have a major impact on your body and great benefits for your sex life. The best bit is that you can do these anywhere and no one will know. Do them while you brush your teeth, wait for the train, work at your desk or watch Ru Pauls Drag Race!

Has strengthening your Kegel muscles changed your life for the better? Let us know in the comments below. And if not, it might just be time to form a brand new habit and work towards the strongest orgasms of your life. I’m doing mine right now…

About the Author: Emma Hewitt

Emma Hewitt
Emma is a writer from Wellington, New Zealand that enjoys writing about the good things in life. Be it relationships, food, adventure, cats or glitter. She has a Bachelor of Communications with a major in Expressive Arts which she put to use for three years marketing sex toys for NZ’s biggest online retailer. Now she shares that knowledge and love for all things pleasurable as a freelance writer. When she’s not writing you can find her drinking prosecco or playing with her darling dog Peaches. Probably both.

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