Why Kegels?What if we told you there was an exercise that you could practice anytime, anywhere. Before you cancel that gym membership, we’re not talking about running or lifting, but rather exercising your muscles...down there. We’re talking about KEGELS. If you’re a fan of Sex and the City, you might already be familiar with it, and practice this move over your morning coffee like Samantha. But if you’re part of the trio that questions “What’s a Kegel, and should I be doing it?” read along to learn more about this simple workout to help support your internal health.
What Are Kegels?Kegel exercises are a simple clench-and-release movement that helps strengthen your pelvic floor. The pelvic floor is a series of muscles and tissues that forms a “sling”, (resembling a hammock), at the bottom of your pelvis. This sling holds your organs in place. It helps support the reproductive organs, bladder, and bowels in ALL different types of bodies.
What Do Kegels Do?
The main goal of Kegels is to strengthen your pelvic floor muscles. But even though this sounds a bit vague, there are numerous benefits from this simple practice. The increased blood flow to these muscles can help:
Improve the erectile tissue within your penis
Improve the ability to reach orgasm
Increase the number of orgasms
Improve the intensity of orgasms
Have you ever had a leak if you sneezed, coughed, or laughed a little hard? One of the main benefits of doing Kegels is that it helps you control urinary leakage. Think of when you lift weights, your arms get stronger and you can handle more reps and weight. This is pretty similar except you can support your pelvis and control your internal muscles better!
Who Benefits From Kegels?Every type of body can benefit from this exercise! Over time, whether you’ve aged, gone through pregnancy, or your weight has shifted, the pelvic floor muscles can weaken. Just think of all the amazingly important things that it supports within you! In return, this discreet activity can help you support it too.
Tips For Doing Kegels:
When first starting out, it can be tricky to try and move muscles that you can’t really see. The good thing is that your body can help give you some clues. Regardless of your gender, some ways to find them is by placing a clean finger inside of your vagina and tightening around it or trying to stop your urine mid-flow. Note: these are only for learning purposes!
Once you’ve been able to locate these muscles, it’s time to engage in your “workout”. On an empty bladder, go through a pattern of tightening and releasing. For men, lay down the first few times so that you can focus on that muscle grouping. The idea is to flex your muscles so that your penis can lay upwards towards your stomach (when flaccid.) For everybody, contract for 3-5 seconds and then relax for 3-5 more. Repeat this cycle a few times and slowly work up to doing this pattern for 10 seconds for 10 reps. A good way to stay on top of practicing this is doing it while you drink your morning joe or scroll through your phone, or really any activity where you can comfortably and discreetly do your thing.
If you’re looking for more ways to engage in this activity try out the contoured She-Ology™ 5-Piece Dilator Set as shown in our recent Instagram post! Ergonomically curved and gradually sized for gentle dilation, this set was created specifically to rejuvenate and revitalize vaginal muscles. We highly recommend this for people who experience pain from penetration, which can stem from conditions like Vulvodynia, Vaginismus, or pelvic pain after childbirth. If you’re looking for more info on how to connect your Kegels to postpartum healing, make sure to check out our Sex Ed Saturday with doula Ash Spivak here!
We also LOVE the We-Vibe Bloom Set because it’s really easy to use (with three interchangeable weights) plus, you are actually ADDING pleasure to your workout. The stronger the muscles become, the more you can increase the intensity of your workout with heavier weighted balls. Fun addition: it also comes with the free We-Connect™ app, allowing you to control settings with your phone!
Boost your sexual and reproductive health with this simple exercise. Feel the good kind of burn down there and enjoy less leakage and more internal strength!
*Warning: There is evidence that doing Kegels incorrectly, or even too frequently, can be harmful. Listen to your body and speak with a pelvic floor specialist if you have any concerns or questions!
Kegel Exercises for Men: Mayo Clinic
Kegel Exercises: Healthline