Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum. You can do Kegel exercises, also known as pelvic floor muscle training, just about anytime.
Start by understanding what Kegel exercises can do for you — then follow these instructions for contracting and relaxing your pelvic floor muscles.
Why Kegel exercises matter
Many factors can weaken your pelvic floor muscles, including pregnancy, childbirth, surgery, aging, excessive straining from constipation or chronic coughing, and being overweight.
You might benefit from doing Kegel exercises if you:
- Leak a few drops of urine while sneezing, laughing or coughing (stress incontinence)
- Have a strong, sudden urge to urinate just before losing a large amount of urine (urinary urge incontinence)
- Leak stool (fecal incontinence)
- A feeling that the vagina feels more ‘open’ and experiencing less sensation during sex
- Pain during sex
- Leaking urine during sex
Kegel exercises can also be done during pregnancy or after childbirth to try to improve your symptoms.
Kegel exercises are less helpful for women who have severe urine leakage when they sneeze, cough or laugh. Also, Kegel exercises aren't helpful for women who unexpectedly leak small amounts of urine due to a full bladder (overflow incontinence).
Your pelvic floor, sex and physiotherapy: what’s the connection?
What is the pelvic floor?
The pelvic floor muscles are a group of muscles that attach from the pubic bone at the front of your pelvis, then come between your legs, to attach to your coccyx (tailbone) at the back. Some people describe them as a supportive hammock or sling underneath. We actually have two layers of muscles. Some muscles are near the surface of the skin. These muscles wrap around the vaginal opening and clitoris and are thought to help with sex and pleasure. The deeper muscles are important for controlling your bladder and bowels and they also help to support the pelvic organs (uterus, bladder and bowels).
It is thought that having stronger pelvic floor muscles makes sex feel better and leads to stronger orgasms but actually the findings in the research are hugely varied so this is a very debatable topic.
If your pelvic floor muscles are not working correctly you might experience one of the following effects on your sex life:
Pain during sex
This can be due to several different factors including an infection such as thrush or a dermatological (skin) problem and it is important to get these ruled out. But for some women, this pain does not have a single clear cause and often the pelvic floor muscles will be contributing. It is commonly found that women with pain during sex actually find it difficult to relax their pelvic floor muscles rather than it being a weakness problem.
Leaking urine during sex (different to female ejaculation)
This can either be due to weakness of the pelvic floor muscles with leakage of urine due to pressure on the bladder and this is most likely to occur with penetration OR it can be caused by overactivity of the bladder muscle which will squeeze urine out as the bladder contracts and this would most likely happen during orgasm.
A feeling that the vagina feels more ‘open’ and experiencing less sensation during sex
This is something that some women report experiencing after having children and can be due to pelvic floor muscle weakness.
Kegel Exercise Balls Is Your Solution!
Love eggs - Kegel ball or Ben Wa balls, jiggle balls, love balls - are designed to help you locate your pelvic floor muscles, and work them effectively.
Kegel balls are inserted into the vagina - and by holding them in and clenching around them, you'll target and strengthen the correct muscle groups.
But, as well as giving your internal muscles a good old work out, they also feel realllllly good. Besides the strengthening benefits, not to say that using love balls isn't a fun way to get in your Kegels, although sharing a sexy secret with your partner (or simply knowing you're holding something in your vagina) can be super-hot!
They're also known to increase sexual sensitivity and intensify orgasms.
To be used as solo play or with a partner to spice things up in the bedroom. Click here to shop our kegel balls