Kegels: How to work-out your pelvic floor

Why Kegel Exercises are good for you:

I’m a firm believer in kegel exercises and the benefits they provide. Most women who come across kegel exercise, and kegel exercise devices, have turned to these due to urinary incontinence, effects of child birth, or just a general belief that their vaginal wall isn’t as tight as they expect. So far I have not had any of those experiences, but I still perform kegel exercises daily due to the other possible advantages gained through having strong and well-maintained pubococcygeus muscles (PC muscles).


Having control over well toned PC muscles can benefit men and women of all ages. In women, kegel exercises can help tighten the vaginal wall, increase blood flow and lubrication to the vagina, produce stronger and more enjoyable orgasms, and be used as a way to stimulate oneself without using hands or a toy.


In men, kegel exercises have been known to help prevent premature ejaculation, and even produce ‘dry’ orgasms, meaning that they are able to experience multiple orgasms.


In both men and women, having strong control in your PC muscles can also make anal sex more enjoyable, because you are able to learn how to relax the rectum, and control the lower sphincter.


During intercourse both men and women can feel the benefits of kegel exercises, and flexing your vaginal muscles over your partners’ penis can make the experience more exciting and enjoyable for you both.


Having a strong pelvic floor muscles can aid in your coordination. This not only improves your ability to take part in various sporting activities, but also will help make it possible to perform more complex sexual positions.


So if in the past you’ve felt that there’s no need to do kegels, think again, as you are missing out on a lot of advantages.



How you find your PC muscles, and getting them working:


The kegel muscles/PC muscles/pubococcygeus muscles are a group of muscles that can be found in both men and women; they range from the pubic bone to the coccyx bone. Within the muscles’ area, you will find the urethra, anus, and in women, the vaginal orifice.


The PC/ Pelvic Floor muscles encase these and give support to the bladder, uterus, and rectum. Knowing the whereabouts of the muscle isn’t enough for most people, especially if you are unused to using your kegel muscles.


There are two mains ways to help you distinguish your PC muscles. One way is to stop the flow of urine when you are next relieving your bladder; the muscles used to stop the flow of urine are your PC muscles. The next way is to insert two fingers into the vagina and open them up in a V formation, similar to the peace hand gesture, and try and squeeze the muscles within your vagina to make the fingers close; the muscles you are contracting to do this are your pc muscles.

Once you have found your PC muscles, it is recommended to empty your bladder before trying to perform kegels.


Before using an exercising device such as a barbell or jiggle balls, you might benefit from doing kegel exercises without a kegel device, while you are still becoming confident in using them. Start off by doing a few sets of repetitions a day, and then working up to doing longer sessions, varying the speed and strength of the muscular contractions.


You can do standard kegel exercise lying down, standing, sitting; anywhere and anytime, no one will know you are working out your PC muscles. If you experience any form of abdominal pain, urinary infection, or you are on the first few days of menstruation, it is advised to avoid doing kegel exercises until these problems subside.


Work-out Tips:


  • Whilst in a sitting position place your arms stretched out in front of you. Slowly raise them up, making sure to keep them straight, as well as keeping your back upright. Do this gradually over the space of 30 – 60 seconds. Once use to this action, take it to the next level, and as you raise your arms clench your pelvic floor muscle and release the muscles as you lower your arms back down.


  • Performing torso thrusts or twists can help work-out you pelvic floor muscles too. When performing twists, make sure you work-out each side evenly. Some people may find they have one side of their pelvic floor stronger than the other.


  • Open leg squats can help work-out your PC muscles, al/though be careful not to over stretch them.


  • Certain yoga moves and positions are a great way to work out your pelvic floor. Performing these exercises with kegel balls inserted can not only make exercise more pleasurable but also take your kegel work-out to the next level.

Types of Devices:

Ben Wa Balls are small solid balls made from rigid material. These are inserted into the vagina during masturbation or intercourse, and are aimed at providing additional stimulation to the vaginal walls. Whilst used during additional play they may help excite the pelvic floor muscles and make them more responsive. However, these tiny little devices aren’t very effective at working out your pelvic floor muscles.

Kegel Balls These are sometimes known as Silver Balls, Geisha Balls, Jiggle Balls, Goddess Balls, Chinese balls and more. These are balls with a free roaming weighted ball inside them. They tend to come in pairs, although you can get single sets, triple sets, and due tone sets. The internal free roaming ball sends vibrations throughout the product which stimulate the pelvic floor as they sit within the vaginal canal, just above the pelvic floor muscles. As the balls softly vibrate in tune to your bodies movements, you pelvic floor muscles natural flex and work-out. Kegel balls come in different weights and sizes. Depending on how well developed your pelvic floor muscles are will determine how heavy you’ll be able to wear internally during your work-out. Choosing a set with different weight options is a good starting point, the Lelo Luna Beads being the perfect choice.


Kegel Barbells are weight dildos, which you insert vaginally whilst either lying down or standing in a squatting position. The aim of these types of products, is to clench your pelvic floor muscles around one end of the device and then hold it into position. Barbells are often harder to use than other kegel devices. However a new contoured solid barbell has just been released in 2012, called the Aneros EVI. The EVI’s ergonomic shape means it slots into the vaginal comfortably and strays in position without causing too much obstruction, unlike the traditionally barbells previously available.


The Kegelmaster This is a resistance trainer. It is inserted into the vagina and set to your desired resistance level. The resistance is controlled via a steel spring, which determines how easy it is to close the products tips together.


Electro Stimulation  There are various electro stimulation products aimed at working-out the pelvic floor muscles. When purchasing an electro stimulation kegel device, opt for one where the plates stimulate the vaginal walls closest to the right and left hip, and not the back to bell button. The devices aimed at stimulating the vaginal walls found towards the front of the body and facing the back, will not stimulate the pelvic floor muscles effectively. The kegel8 is a great electro stimulation pelvic floor machine, which stimulates your PC muscles correctly, with the option of various work-out programs and even customisable settings.


Geisha Plug These are a new type of butt plug, which are designed to act similar to the traditional kegel balls but with a flared base, making them safe for anal insertion. The conical tip of the product is easy to insert and once positioned the free roaming ball found within the bulb stimulates the pelvic floor muscles encasing the rectum.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.