Exploring the Benefits of Kegel Exercises

What Are Kegel Exercises?

What Are Kegel Exercises?

Kegels are contractions of the muscles which support the uterus, the bladder, and the rectum. Here is how you can perform Kegels.

Step 1: Identify the right muscles

A quick and simple way to identify your pelvic floor muscles is by stopping your urine flow midstream. These are your pelvic floor muscles.

Step 2: Contract and hold

Tighten the muscles for 3 to 5 seconds, then relax them gently. If you’re new to Kegel exercises, we recommend getting a kegel training kit to help you focus better on your pelvic floor muscles. 

Step 3: Repeat

Do three sets of 10 to 15 repetitions every day.

Like any other muscle group, your pelvic floor muscles tend to weaken over time due to aging, trauma from childbirth, or even lack of use. But doing Kegels can help strengthen these muscles for better control, function, and sensation.

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Benefits of Kegel Exercises for Sex

4 Benefits of Kegel Exercises for Sex

1. Stronger, More Intense Orgasms

Having a stronger pelvic floor means you can exercise greater muscle control, leading to deeper and more powerful orgasms. While for women, this means enhanced vaginal contractions that can intensify pleasure, Kegels also improve ejaculatory control and the intensity of orgasms for men.

2. Increased Sensation & Tightness

Doing Kegel exercises offers the benefits of better sex as it increases the blood flow to the pelvic region, making intimacy more pleasurable. For women, this can lead to enhanced vaginal tightness and responsiveness that makes foreplay more exciting, while men may experience stronger erections due to improved circulation.

3. Better Stamina & Control

The sexual benefits of Kegel exercises for men involve delayed ejaculation, allowing for longer-lasting performance. Women also benefit greatly from the improved muscle endurance that Kegels offer. This enhances control during sex and can even lead to greater sexual confidence.

4. Helps With Postpartum-Related Changes

Pregnancy takes a major toll on the female body and can weaken vaginal muscles, leading to reduced sensation or vaginal laxity. Doing Kegels can help restore muscle tone, making post-baby and age-related intimacy more enjoyable for women. 

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Beyond the Bedroom

Beyond the Bedroom: Other Benefits of Kegel Exercises

While Kegel exercises are great for better sensation during sex, there are many other benefits to these contractions. 

Addresses Urinary Incontinence

If you’re all too familiar (and tired) with bladder leaks from laughing, sneezing, or running, Kegel exercises can help. Strengthening the pelvic floor with Kegel exercises improves bladder control and reduces stress incontinence, which is common after childbirth and with aging.

Supports Pelvic Health & Prevents Prolapse

Weakened pelvic floor muscles can also lead to organ prolapse, a serious condition in which the bladder, uterus, or rectum shifts downward. Regular Kegel exercises are best to avoid organ prolapse, as they provide crucial support to prevent or reduce prolapse symptoms and help maintain pelvic health.

Aids in Postpartum Recovery

Pregnancy and childbirth stretch and weaken your pelvic muscles. But the benefits of doing Kegel exercises involve many post-birth applications. So, new moms, take note! Kegels help you regain control of and tighten the vaginal muscles, which speeds up recovery immensely. 

Enhances Core Strength & Stability

Your pelvic floor is part of your deep core muscles. This means that using weighted balls for strong Kegel exercises helps you enjoy the benefits of better posture, reduced back pain, and improved balance. It’s a fitness boost you don’t even have to sweat for!

Remember to clean your Kegel balls with a toy cleaner after every use to prevent the transfer of bacteria and infections.

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Long-Term Benefits and Improved Health

Long-Term Benefits & Improved Health

Including Kegels in your wellness and self-care routine can dramatically shift your long-term health and enhance your sex life. While most people start seeing results within 4 to 6 weeks, you need to make this a daily practice since consistency is the key to seeing real benefits. Follow our sex blog for more guides and tutorials.