Kegel exercises are making headlines these days as a remedy for urinary incontinence, pelvic organ prolapse, and even low back pain. It is known that Kegels can fix these issues that plague women, but how about for recreational purposes to make sex more enjoyable for women and men alike?
Find out how Kegels can lead to better sex for everyone. But first, let's talk about what a Kegel is.
What Is a Kegel?
A Kegel is a contraction of the pelvic floor muscles, the hammock-like muscles that surround and support the bladder, vagina and uterus, and rectum.
Performing pelvic floor strengthening exercises, which are also referred to as Kegels, are done by contracting and then relaxing the pelvic floor muscles.
Strengthening these PF muscles can improve the intensity and duration of orgasm for women. During orgasm, the pelvic floor muscles contract rapidly, and the force of contraction is associated with increased pleasurable sensations for women.
The pelvic floor muscles are vital when it comes to orgasm. They are responsible for the pleasurable contractions felt in the genitals when an orgasm occurs.
When the pelvic floor muscles are healthy, orgasms are more intense and longer in duration. Women who have difficulty achieving orgasm may be experiencing weak pelvic floor muscles.
Exercising the pelvic floor muscles results in increased blood flow to the pelvic region. Improved blood circulation increases sexual arousal, improves lubrication, and improves a woman’s ability to orgasm.
Studies show a correlation between increased pelvic floor strength and arousal and overall sexual satisfaction in women. 1
It has been proposed that strong pelvic floor muscles improve the intensity of an orgasm, as well as overall mobility of the pelvic muscles and circulation and sensitivity of the clitoris, all factors that contribute to improved sexual function.
When it comes to sex, Kegel exercises make the vagina feel tighter, improving sensation for you as well.
Lifestyle habits and factors of prolonged sitting, repetitive movements, injury, and pregnancy can wreak havoc on your body in a number of ways. Prolonged sitting can lead to overall deconditioning in both aerobic fitness and strength.
The stretching of your abdominal muscles during pregnancy can weaken your core. Carrying the weight of a pregnant belly can pull your center of gravity forward and cause low back pain.
And the hormones of pregnancy cause ligaments to loosen, making clumsiness and injury more likely. Weight gain is common in busy lives of work, caring for children, and social activities. Regular exercise can mitigate some of the effects and help you get back into shape quicker after the birth.
Because the pelvic floor becomes weaker with prolonged sitting, childbirth, and injury to the hip, low back, or pelvis, adding pelvic floor exercises to your regular workout routine is essential.
A toned pelvic floor can reduce your risk of pelvic organ prolapse, incontinence, and painful intercourse.
We saved this one for last because so often, as women, we put our male partners first. It’s important to realize that improving pelvic floor strength and doing Kegels brings satisfaction for both partners involved.
Of course there's pleasure for women but let’s face it, having a strong grip on a male partner is a win-win situation for you both.
Having firm muscles during sex increases friction that will be an instant hit in the bedroom (or wherever you may find yourself!).
Learn more about some kegel exercises and their benefits sexually.
How to Do a Kegel
To practice Kegels, begin by lying down on your back with your knees bent and your feet planted hip-width apart.
Inhale and remain relaxed.
Exhale gently as if you were blowing out birthday candles, and simultaneously contract the pelvic floor muscles as if you were going to shut off the flow of urine. Hold this contraction for five seconds. Then inhale and relax.
Repeat 10 times, and do three to four sets per day.
You can also add resistance to your kegel workouts via a kegel device. We offer a complete system with weights and training guides. Browse our blog or one of our many guides to start your journey today and see the benefits of kegels sexually firsthand.