Best Kegel Exercises

Have you heard of the benefits of Kegel exercises?

This unconventional therapy and conditioning system has the power to heal physical disorders and spice up your sex life. Here is a brief guide to Kegel training.

Kegels Explained

Kegels are clench-and-release exercises used to strengthen and condition the floor of your pelvis and the walls of your vagina. Training with techniques and tools on a regular basis can assist the pelvic region in recovering from the trauma of childbirth or other muscular disorders and imbalances of the pelvis.

The pelvic floor is a network of tendons and ligaments supporting the sexual reproductive organs. This complex structure can weaken due to a sedentary lifestyle. Spending long hours in an office chair, driving, or in any seated position, will cause atrophy of the pelvic floor muscles. Without the necessary support, you expose the pelvis to developing structural disorders.

As the pelvis weakens, the walls of the vagina lose their structural integrity, leading to conditions such as the inability to control your bladder or bowels. Prolapse of the anus and vaginal walls are another common muscular disorder associated with a weak pelvic area. If you spend much of your time sitting down, then its beneficial to use Kegel training to strengthen your pelvic muscles.

When you have mastered Kegel exercises, you will be able to perform them anywhere and any time you like discreetly. Standing in line at the movies, waiting around at the bank, or in the cashier’s queue all present opportunities to practice Kegel exercises. Planning and executing a regular Kegel training program will ensure that your pelvis remains sturdy and your sexual reproductive system stays healthy.

Kegel exercises are an effective therapy for solving structural pelvic imbalances because they stimulate the muscles found at the base of the pelvic region known as the “Pelvic floor.” When weakened, through a trauma such as childbirth, these muscles can create urinary disorders known as incontinence, as well as decrease the muscular resilience of the vaginal walls.

Planning and executing a regular Kegel training program for just a few minutes each day can help you restore the health of the pelvic floor. There are training methods and Kegel tools available to assist your road to recovery.

You can use Kegel exercises even if you have a healthy pelvis. Practicing a Kegel routine every day can make you a better lover and improve your sex life. Maintain the health of your pelvic floor and spice up your love life by learning advanced training techniques involving Kegel tools.

The Origin of Kegel Exercises

American gynecologist, Dr. Arnold Kegel, founded the principal’s Kegel exercise therapy in 1948. In his first published research paper, Dr. Kegel claimed women practicing Kegel exercises on a regular basis would experience improvements in their pelvis. A better sex life, control over orgasm, and a healthier pregnancy came as the result of training the pelvic floor.

Dr. Kegel proved a specific muscular imbalance of the “pubococcygeus” lead to symptoms such as an inability to have orgasms and a lack of pleasurable stimulation during sex. Further research into the subject by modern medical science shows that strengthening the pelvic floor has other health advantages as well. Completing regular Kegel workouts can help cure other muscular disorders of the pelvic region in women, such as urinary incontinence.

How Kegels Strengthen the Vaginal Walls and Pelvic Floor

The intestines, bladder, uterus, and rectum are all supported by the pelvic floor. The medical community refers to the pelvic floor as the “levator ani.” This term refers to a group of muscles consisting of the puborectalis, pubococcygeus, and ileococcygeus. All of these muscles work in unison to control the pelvic area and complete essential biological functions such as urination and sexual arousal.

If you experience an issue with urinary incontinence, that’s because these muscles surround the urethra. When they are weakened you lose the ability to stop and start urination. Research has demonstrated that stimulating the pelvic muscles by practicing Kegel exercises improves symptoms of this disorder.

Kegel exercises take time to build strength in the pelvic region. Most people that plan and execute a regular Kegel training program see positive results in 6 to 8 weeks. However, if the pelvic muscles are severely atrophied, it may take months to rehabilitate them back to full health.

Who can Benefit from Kegel Exercises?

Kegel exercises can benefit both men and women. Men can improve prostate health, sexual stamina, and solve issues with urinary incontinence by practicing Kegel exercises on a consistent basis. Some of the adverse health conditions associated with a weak pelvic floor are:

Post-Delivery Pregnancy Trauma:

If you don’t train your pelvic floor when you are pregnant, then there is a high probability of atrophying the pelvic muscles. During the late stages of pregnancy, the stress and pressure placed on the pelvic floor will deteriorate the health and stability of the entire pelvic region.

After delivery of your child, the damage from natural birth to the muscles of the pelvic floor can be severe. Practicing Kegel exercises while you are pregnant, and in recovery from childbirth, will reduce the damage caused by these traumatic life events.

Trouble with Orgasm or Erectile Dysfunction:

Both women and men can experience issues with sexual stamina and sensitivity if the pelvic floor muscles are in a weak state.

You are either a man or women who has trouble reaching orgasms and want to improve your sex life.

Urinary and Fecal Incontinence:

If your bladder “leaks” when you laugh or get up from the couch, then you are suffering from urinary incontinence. One of the sources of this urinary disorder is a weak pelvic floor.

This condition is caused by tightening the muscles surrounding the urethra can be reversed using Kegel training. If you suffer similar symptoms with your bowel movements, this is called fecal incontinence. This condition improves with regular Kegel exercise training.


A surgical procedure performed on the pelvic floor and prostate may damage the integrity of the pelvic muscles. Radiation therapy will have an atrophic effect on the pelvic region as well.

Speak to your physician before attempting any Kegel training program. There is a good chance that Kegel exercises can help with recovery from surgery but it is best to get your doctor’s advice before starting.

Obesity and Aging:

As we age we lose the ability to control the muscles in the pelvic floor. As a result, many different disorders begin to manifest in both sexes. Erectile dysfunction is common in men and urinary incontinence in women.

Being overweight can have a similar effect and present similar results in men and women as those associated with aging and pregnancy. Starting a Kegel training program is a step in the right direction to improving the health of your pelvis.

Understanding Kegel Tools

There are various Kegel tools that you can add to your Kegel training routine to improve your results. These Kegel trainer tools are compact and user-friendly. Here are our recommendations for the best Kegel exercise tools or devices that everyone should own.

Kegel Balls

Also known as Ben-Wa balls, these small spheres are one of the most well-known Kegel trainer tools. This weighted device is an excellent beginner Kegel tool. Once you have mastered the basics of Kegel training, it’s time to step up your exercises to the intermediate level. Kegel balls increase the resistance of Kegel exercises, adding to the intensity and challenge of workouts. Kegel balls also make a fantastic sex toy for sexual arousal and vaginal stimulation.

Kegel Weights

This advanced Kegel trainer system involves a weighted Kegel ball, sometimes referred to as a “Yoni egg.” The yoni egg is slightly larger and heavier than a standard Kegel ball. Some Kegel weights come with wires that attach to the egg and connect to variable weight resistance outside of the vagina. Performing Kegel exercises with this weighted system will rapidly increase the strength of the pelvic muscles.

Luna Beads

One of the most popular Kegel tool brands available. Luna has developed a range of Kegel balls in different shapes and sizes. The original Ben Wa balls inspire Their design, and Luna Beads are ideal for foreplay, as well as developing stronger and longer orgasms by strengthening the pelvic floor.

Try this Kegel Exercise Plan


Start your Kegel workout by isolating your Isolate your pubococcygeus (PC) muscle. Your Kegel tool will activate these muscles. Contract the PC muscle by moving as if you were going to stop urinating in mid-stream. The sensation should feel like pulling or squeezing the PC up toward your lower back. You can find this muscle manually by inserting a finger into your vagina and perform the squeezing action until you feel the PC muscle contract.

Guidelines for Insertion of Kegel Tools

Always insert your Kegel training tool in a comfortable, relaxed position. Gently push the Kegel tool into your vaginal opening, stopping just as they submerge. Avoid pressing the Kegel tool toward the cervix. Close your legs to help you position the Kegel tool correctly.

1. The Sitting Exercise

Sit down on a bed or comfortable chair. Close your legs and isolate the PC muscle using the Kegel tool. Focus on squeezing it towards the lower back. Hold the squeeze for five to ten seconds before releasing. Practice this exercise for ten repetitions.

2. The Standing Exercise

This exercise uses the weight of the Kegel tool and gravity to build strength in the walls of your vagina and the pelvic floor. After completing the sitting exercise, stand up with your feet slightly apart. Complete the same task for another ten repetitions using the same method previously described.

3. The Squatting Exercise

For the final exercise in your Kegel tri-set, squat down slightly while performing the movement. Squeeze your PC muscle to move the Kegel tool back and forth and hold it in place. The deeper you squat, the more challenging the exercise will become.

4. Exercise in Motion

Add this dynamic exercise to your tri-set routine. Use your PC muscle to hold the Kegel tool in place while you work around the house or run errands.

Removal, Cleaning, and Storage Tips

Finish your Kegel exercises by scooping a finger into your vagina behind the Kegel tool. Remove the Kegel tool by gently tugging at the rear of the device in a downwards motion. Wash the Kegel tool with warm water and a mild soapy solution. Rinse the Kegel tool clean before returning it to its protective case. Make sure that you remove all soapy residue from the Kegel tool. Even a little soapy residue can create an inflammatory or allergic response in your vagina.

Designing Your Kegel Workout Plan

To get the best possible benefits from your Kegel trainer tools, you need to have a training routine. Think of two periods during the day when you can commit to three minutes of Kegel exercises. First thing in the morning as you shower and dress for work, and at night before bed is the best time to organize your Kegel training.

Make sure that you optimize your diet for muscular health and development. Remember to include plenty of healthy fats in your diet. Monounsaturated fats and Omega-3 fatty acids help to reduce the inflammation associated with muscular disorders.

Wrapping Up

Starting a basic Kegel training program using the system described in this article takes very little time and effort. All you need is consistency, and your pelvis will be stronger than ever. Cure muscular disorders associated with a weak pelvic floor and improve your sexual health with Kegel exercises and tools available at

We would love to hear about your experience with Kegel exercises and training tools. Leave us a comment and let us know how Kegel training benefited your pelvic floor and your love life.

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