In our guide, whatever your gentialia might be, we’re going to run through everything you need to know to get those pelvic floors in tip-top condition.
What Are Kegels?
Dr Arnold Kegel coined the term Kegel exercises (or Kegels) in the 1940s. Essentially, the breakthrough Arnold Kegel exercises are still the same today—a ‘clench and release’ practice performed to tone your pelvic floor. Your pelvic floor is a group of muscles that supports the bladder. If you have a weak pelvic floor, you might find that you pee a little bit when you sneeze or jump around.
Why should I strengthen my pelvic floor?
There are so many reasons why Kegel exercises should be part of your daily routine.
- Firstly, you’re strengthening the muscles around your bladder, so that helps you to control it. If you’re finding vigorous movements, such as jumping around or sneezing, are causing you to pee a little bit, then it’s probably because your pelvic floor is weak.
- It’s been widely reported that strengthening your pelvic floor through Kegel exercises leads to more frequent and intense orgasms.
- If you need another reason to try it, sex educator Lola Jean notes that a strong pelvic floor is important if you’re trying to squirt.
You don’t have to wait until you’re older – prevention is better than cure! There’s absolutely no harm in exercising your pelvic floor muscles every now and then, no matter what age you are.
Kegel exercises for people with vaginas
The beauty of Kegel exercises is that you don’t need to go to a gym; you can literally do it wherever and whenever.
If you’re not sure where your pelvic floor muscles are, the best way to find them is to go to the toilet. When you’re midway through your pee, stop the flow of urine. That action of stopping is engaging your pelvic floor muscles. Once you know the feeling, you can pretty much do them anywhere you fancy.
Now, try to do this and see how easy or difficult you find it. Contract your pelvic floor and hold it for ten seconds. How does it feel? Give our Kegel exercises a go a few times a day for a month, and see if you can’t feel the difference.
There are lots of exercises that you can do without any equipment, such as:
- Contract your pelvic floor muscles for five seconds.
- Relax for five seconds.
- Repeat ten times, three times a day. (I usually associate it with an action, e.g. every time I go and make a coffee).
Kegel balls
If you want to take things up a gear and really train those muscles, get yourself a set of Kegel balls.
Our favourites are from Je Joue, and you can find them here. They come in three different weights with an instruction booklet detailing various exercises. Just pop them in, and away you go! Not only do they look beautiful, but Je Joue uses body-safe materials – something to keep in mind when purchasing any sex toy.
Kegel exercises for people with penises
Kegel exercises aren’t just for those with a vagina. In fact, they have similar benefits for people with penises. If you ever get a little bit of dribble after you pee, then Kegels may be useful for you. You can also consider a Kegel routine to help with premature ejaculation, as a weaker pelvic floor might impair your ability to delay ejaculation. A strong set of muscles down there can help add to your control.
Similar to those with a vagina, to locate your pelvic floor, just go for a pee. When you’re halfway through—stop! You’ll engage your pelvic floor muscles and feel precisely where they are.
To carry the pelvic floor muscle exercises, follow the same process as those with vaginas:
- Contract your pelvic floor muscles for five seconds.
- Relax for five seconds.
- Repeat ten times, three times a day (tip: try doing this every time you brush your teeth or whenever you make a coffee to create a repeating cue for yourself.)
So there you have it—our guide to strong pelvic floors. Go try out some Kegels yourself, and see where you are in a month or so.
Written by the Killing Kittens team.