The Ultimate Guide to Kegal Excersises
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So, you may have heard about Kegels – but you might still be wondering what exactly they are? And how exactly do you do them? Well, today is the day to do your first Kegel exercise and learn how exercising your pelvic floor can improve your intimate health and even your sex life!
What Are Kegel Exercises?
Kegel exercises AKA Kegels are a simple contract and release exercises that strengthen your pelvic floor muscles. These are the muscles that support the womb, the bladder, and the bowels.
Think of your pelvic floor muscles like a hammock, holding everything up. Dr. Arnold Kegel, an American gynecologist, proved that pelvic floor exercises effectively strengthened the pelvic floor muscles – hence Kegel exercises.
In short, a Kegel involves contracting and releasing your pelvic floor muscles. It’ll feel like you’re squeezing your vagina together or trying to stop the flow of urine when you pee. Strengthening your pelvic floor with Kegels helps your bladder, uterus, anus, and rectum function normally. They can also help your pelvic floor to recover after pregnancy and delivery and renew your vaginal strength post-childbirth.
According to some, they also make for seriously killer orgasms! World-famous sex educator Dr. Ruth Westheimer attributes this fun little side effect to the increased blood flow to the pelvis and genitals, and the increased ability of the vaginal muscles to contract during the climax.
Who Can Benefit From Kegel Exercises?
Everyone can benefit from regular Kegel exercising, but if you are in any of the situations below you’ll find Kegel exercises even more beneficial:
- You experience urine leaks when you cough, sneeze, laugh hard, etc
- You are preparing for pregnancy
- Or you gave birth recently
- You think your sensations during intimacy could be improved
How To Do Kegel Exercises
To identify your pelvic floor muscles, try stopping urination in midstream. The tightening is your pelvic floor doing its job. Just don’t keep up with the stop-and-go routine on the toilet, as this can lead to urinary tract and bladder issues if you do it regularly.
You may also be able to feel your pelvic floor muscles by inserting a clean and lubricated finger to feel the walls of your vagina while lifting and squeezing your pelvic openings (the vagina, urethra, and anus).
The Kegel Technique
Once you’ve located your pelvic floor muscles, you can try some Kegel exercises. You can perform them sitting, standing, or lying down. It’s easy to work Kegels into your daily routine because, unlike a typical trip to the gym, you don’t need a sports bra and a membership.
Since all the action is happening silently in your pants, you can literally do your Kegels anywhere! (Just make sure you’re not making too many funny faces while you concentrate on tensing and releasing.)
Here’s what to do to perform a Kegel exercise – it’s simple:
Try The Elevator Exercise (Trust Us On This!)
One really great way to practice Kegel exercises is the ‘elevator’ method. Imagine your vagina as an elevator shaft, with the opening as the ground floor. Slowly contract your pelvic muscles, lifting the elevator up towards your belly button. Pause at the top. Then slowly lower the elevator back down. Repeat 5 times. Keep breathing normally, and try not to squeeze your bum or stomach muscles.