{"id":5895,"date":"2023-10-25T22:00:03","date_gmt":"2023-10-25T20:00:03","guid":{"rendered":"https:\/\/www.lelo.com\/blog\/?p=5895"},"modified":"2026-02-18T05:55:15","modified_gmt":"2026-02-18T04:55:15","slug":"pelvic-floor-exercise-tone-kegels","status":"publish","type":"post","link":"https:\/\/www.lelo.com\/blog\/pelvic-floor-exercise-tone-kegels\/","title":{"rendered":"Pelvic Floor Exercise: Why & How To Tone Kegels"},"content":{"rendered":"

\"lelo<\/a><\/p>\n

With all the lifting, stretching, running and sweating so many of us do at the gym however many times a week, we\u2019re here to tell you about one muscle set you may be neglecting \u2013 at the expense of your sexual pleasure.<\/p>\n

\u2018Oh no\u2019, you\u2019re probably thinking \u2018not only am I being told that I\u2019m not getting all the sensual enjoyment I deserve, but I have to exercise more, too?\u2019 Hate to say it, but yes. However it\u2019s not all bad; what we\u2019re going to walk you through in today\u2019s article is actually quite simple, and totally worth it.<\/p>\n

So first things first; what\u2019s this magical muscle that\u2019s going to make your pleasure that much more prominent?<\/p>\n

Enter the humble Kegel, which is the more widely-used term for your pelvic floor muscles. Kegel exercise is beneficial for men<\/span><\/a> as well as women. Today\u2019s tips are aimed more at the fairer sex. However, when it comes to the basic workout moves, they apply to both sexes.<\/span>\u00a0Doing pelvic floor exercises (correctly)<\/a> right, pose valuable benefits that go well beyond pleasure and include, but are not limited to the following:<\/p>\n

Easier Arousal<\/b><\/h2>\n

Exercising and having healthy Kegels will increase blood flow to your entire pelvic region, which will help you to get more fully aroused and ready for lovemaking, which in turn makes your orgasm much more likely to happen!<\/p>\n

More Urinal (and Fecal) Continence Control<\/b><\/h2>\n

A number of women, especially after childbirth and during advanced years of age, experience \u2018dribbling\u2019 from time to time, be it when they laugh, sneeze or cough. Think of your pelvic floor as a hammock that runs from your tailbone to the front of your pelvis; they help to support and hold a number of your organs including your bladder, keeping it in check while you stay in totally control.
\nFaster recovery from childbirth and preparation for pregnancy: doing Kegel exercises before or after childbirth can help you to overcome or avoid the aforementioned leakage, and have you feeling more like your pre-delivery self much faster. Because childbirth can take such a toll on your pelvic floor muscles, some women experience lessened arousal and enjoyment from sex after pregnancy<\/a>. Your pelvic muscles are responsible for the contractions you feel during climax, meaning if they\u2019re in shape, your orgasms will be, too!
\nWith reasons and benefits like these, you might be asking yourself \u2018why in the world am I not exercising my Kegels?\u2019 But we\u2019re going to ask you to slow down a bit, because first we\u2019ve got to answer the question \u2018how do I exercise my Kegels?\u2019 (which is what you should have asked first, BTW).<\/p>\n

Locating Your Kegels<\/b><\/h2>\n

Perhaps one reason why our Kegels go ignored is because making sure that you\u2019re working the right muscles can be tricky. To make sure that you\u2019re wasting no effort and exercising the correct muscles, start by placing two fingers in your vagina and squeezing on them with your vaginal muscles. Those are the muscles we\u2019ll be focusing on in the workout tips to come.<\/p>\n

Exercising Your Pelvic Floor<\/b><\/h2>\n

There currently exist several methods for exercising your pelvic floor and strengthening your Kegel muscles. A number of women use Kegel exercise weights, which are worn within the vagina and held there until the muscles are strong enough to graduate to heavier and heavier weights. Less commonly is the practice of electro stimulation, during which an electrical current is run through your pelvic region, causing your muscles to twitch, flex and tense.\u00a0<\/span><\/p>\n

Before trying either of these, check with a pelvic floor physical therapist, as many do not advise the weights. In fact, while this article can be a helpful starting place for Kegel exercises, it\u2019s always advisable to make at least one appointment with a pelvic floor physical therapist to make sure you are doing the exercises correctly. Additionally, if you have any type of pain with penetration or vulva\/vaginal pain in general, Kegels are not advised but seeing a sexual medicine MD and a pelvic floor physical therapist is \u2013 in this case, it is loosening and not tightening the muscles that the therapist will work on. This is why doing tightening exercises on your own if you have pain can cause more problems. <\/span><\/p>\n

The method we\u2019re going to focus on, however, is the manual one, in which you, without any exercise aides, work your muscles into shape.<\/p>\n

Since you\u2019re just starting out, try your first few workout sessions lying on your back. After emptying your bladder, lie down flat on your back with your knees up and shoulder width apart.<\/p>\n

Now, tense those muscles you found earlier. Flex for five seconds, and then release for five seconds. Repeat this as many as four or five times in a row for your first exercise session, and repeat this process once a day until you feel comfortable and strong enough to do more than one session a day.<\/span><\/p>\n

Another exercise is to flex these muscles for 5\u201310 seconds quickly and in a row.\u00a0<\/span><\/p>\n

Ideally, you will graduate to three sessions of 10-second repetitions every day. It may take a while, and you may not notice results after the first few days, but when you do notice them, you\u2019ll be glad you stuck with the program!<\/span><\/p>\n

Any questions?<\/span><\/p>\n

When Should I Do My Kegels?<\/b><\/h2>\n

One of the great things about pelvic floor exercises is that you don\u2019t need to be at the gym to do them. In time as you become more and more comfortable and confident that you\u2019re tensing the right muscle set, you can do you exercise routine any time at all \u2013 even while writing an article about doing Kegel exercises!<\/p>\n

I\u2019m Not Sure I\u2019m Doing Them Right \u2013 Now What?<\/b><\/h2>\n

Still, again, never hesitate to consult a pelvic floor PT for their expert opinion, because that\u2019s what they\u2019re there for. They can offer you some very helpful tips to make sure you\u2019re focusing on the correct muscles. You can find a pelvic floor PT at <\/span>https:\/\/pelvicrehab.com\/<\/span><\/a>.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

With all the lifting, stretching, running and sweating so many of us do at the gym however many times a week, we\u2019re here to tell you about one muscle set you may be neglecting \u2013 at the expense of your sexual pleasure. \u2018Oh no\u2019, you\u2019re probably thinking \u2018not only am I being told that I\u2019m not getting all the sensual enjoyment I deserve, but I have to exercise more, too?\u2019 Hate to say it, but yes. However it\u2019s not all […]<\/p>\n","protected":false},"author":13,"featured_media":41488,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[17],"tags":[277,909,137,275],"coauthors":[947,943],"class_list":["post-5895","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sexual-health","tag-exercise","tag-fact-checked-by-doctor","tag-health","tag-kegel"],"acf":[],"yoast_head":"\nSee Why Pelvic Exercise is Important and How to Strengthen Kegels<\/title>\n<meta name=\"description\" content=\"Will pelvic floor exercise make your vagina tighter? Does stronger Kegels mean more enjoyable sex? 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