The Top 4 Benefits of Kegel Exercises

kegel weights surrounding half opened grapefruit on a pink background

Anyone who has a vagina understands that having one can be a huge pain in the, well, vagina. Our pelvic floor muscles can be very finicky and hard to manage, leading to issues such as vaginismus, leaking, and reduced sensation. 

That’s right, on top of everything else, we have to deal with our own bodies betraying us. While getting paid less. Though it’s true that fighting for equal pay and shattering the glass ceiling should absolutely be at the top of the radar, those are a group effort. Pelvic floor exercises, on the other hand, we can do by ourselves in the comfort of our own home! That’s right baby, I’m talking about KEGEL EXERCISES!

Kegels are a phenomenal form of exercise that can help us physically, mentally, and sexually. Regardless of whether or not you suffer from the issues I mentioned earlier, the benefits of kegel exercises are worth it for everyone - even if you don’t have a vagina! (I won’t be going over kegels for men in this article, but feel free to check out that link for more information!)

You might have a lot of questions, or even feel a little nervous about it - I completely understand. We’re going to go through the hows and whys of kegels, the top benefits, and some common questions that might help you feel more at ease. Just remember, there is nothing to be ashamed of. Kegels are a normal and healthy exercise! 

Let’s get started!

What Are Kegel Exercises and How Are They Done?

Kegel Exercises are a form of pelvic exercise that often involve kegel weights in order to strengthen your pelvic floor muscles (the muscles you use to stop the flow of urine or to stop bowel movements) by repetitively flexing them while the kegel weights are inside. Kegel weights are not required, but recommended! You can learn more about everything you need to know about kegel weights here.

How to Do Kegel Exercises

  • Get kegel weights or a kegel exerciser. This is optional, but may yield much better results! These are excellent devices that will help you learn how to strengthen your pelvic floor. Our weights come with several sizes for you to get practice and size up when you’re ready, while our exerciser is an electronic device that massages your pelvic floor. It connects via bluetooth to an app so you can make changes and mark your progress! For those and other amazing health products, check out our website!
  • Find the muscles. The first step is, of course, to find your pelvic muscles. You can do this by flexing the muscles you would use to stop the flow of urine. (Be sure not to do this when you’re actually peeing, as stopping your urine flow midstream may actually weaken these muscles).
  • Practice your technique. Here’s a good starting point for how to do kegel exercises: Imagine you’re sitting on a marble or a small round object. Then, tighten your pelvic muscles as if you’re trying to lift the marble. Try this 3 seconds at a time, then relax for a count of 3. Eventually, you’ll be able to do even longer contractions! 
  • Stay focused. In order to get the best benefits of kegel exercises, you’ll want to try to focus only on your pelvic muscles. This means avoiding holding your breath or tensing other muscles on your body! 
  • Do them every day. You’ll want to aim for at least 3 sets of 10-15 reps per day to get good results. 

So, What is the Point of Doing Kegels?

Oh man, I am so glad you asked. Many people may think that kegels are just for those with weakened pelvic muscles. While they certainly help those people, kegel products are great for everyone. Whether you’re looking to improve your physical health, your bladder control, or enhance private experiences, here’s how kegels help you: 

Top 4 Benefits of Doing Kegel Exercises

1. They Relax Your Vaginal Muscles. 

  • One of the most important parts of doing pelvic exercises is that they allow your vagina to open up a bit. This is extremely helpful if you suffer from vaginismus or discomfort. Even if you don’t suffer from those things, relaxing your vaginal muscles can help with your overall health and relaxation.

2. They Improve Your Blood Circulation. 

  • Improving blood circulation to your vagina and pelvic floor has a plethora of health benefits, including relief from sexual dysfunction, better control over urinal leakage, and possibly improving your self-confidence Speaking of which….

3. They Can Enhance Private Experiences. 

  • One of the most popular benefits of doing kegel exercises is that it can enhance private experiences! (Can I get a HELL YEAH?) Learning how to relax pelvic floor muscles gives you better control over when to relax! Moreover, the increased blood flow can possibly enhance your private experiences. Talk about a great combo! 

4. They Can Help with Overall Fitness.

  • Daily lifestyle habits involving prolonged sitting or repetitive movements, as well as injury or pregnancy can totally destroy our bodies. Our pelvic floors become weaker with prolonged sitting - but strengthening your pelvic muscles daily can help you form a regular workout routine, as well as reduce your risk of Pelvic Organ Prolapse (POP), incontinence, and more!

That was a lot of info, but you might still have some questions. No sweat! Here are the most frequently asked questions (and answers!) about kegel pelvic strengthening exercises.

Common Kegel Q’s

How Do You Know if You’re Doing Kegels Correctly?

It’s pretty simple - if you’re doing them correctly, you should be able to feel your pelvic muscles tighten and release. If you can’t feel that, you may not be doing them correctly, or may have an issue controlling your pelvic floor altogether. 

How Long Does it Take for Kegel Exercises to Work?

According to the Mayo Clinicyou can expect results between a few weeks and a few months, depending on how frequently you do them. Making kegel exercises a permanent part of your daily routine will result in better results at faster rates. 

What is the Best Position for Kegel Exercises?

There are a few different positions that all work well, but the 3 best ones are:

  1. Lying down with your knees bent
  2. Standing with your back against a wall
  3. Sitting on a chair (slumped forward or leaning against the seat back)

Can You Walk Around with Kegel Balls? 

Yes! More active positions = a better workout for you and your pelvic floor! Try walking around, going up and down stairs, and doing lunges or squats with your kegel weights or balls in for a better workout.

Final Thoughts

If you get anything from this article, I hope it is that no matter what you’re dealing with (or not dealing with) kegels are a godsend. I recommend anyone with a vagina do them as regularly as possible, or at least give it a shot. I did, and I’ll never go back. 

If you’re ready to give it a go, check out our shop filled with products to help you get started on your kegel krusade! 

Now get out there and practice some self love! 


Contributing Writer: Aurora Detor

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