Everything You Need To Know About Kegels!
- Candace Aloway
- Jul 22, 2024
- 5 min read
Updated: Nov 20, 2025
If I told you there was an exercise you could do anywhere, anytime, in total silence, without breaking a sweat — and it could improve your health, boost your confidence, and upgrade your sex life — would you do it?
Well, surprise… it exists. It’s called Kegels, and once you understand how powerful they are, you’ll wonder why you didn’t start sooner.
Whether you’re male, female, young, aging, sexually active, pregnant, athletic, or somewhere in between — Kegels are one of the most underrated, most effective ways to strengthen a part of your body that often gets ignored: the pelvic floor.
And today, we’re diving deep into EVERYTHING you need to know.Let’s get into it.
What Exactly Are Kegels?
Kegels are exercises that strengthen the pelvic floor muscles — the group of muscles at the bottom of your pelvis that support your bladder, bowel, and reproductive organs.
Think of your pelvic floor like a hammock that holds everything in place. When it’s strong, everything functions at its best.When it weakens, you start to notice issues with bladder control, core stability, sexual performance, and even posture.
The magic of Kegels is simple:You contract the muscles,you hold,and then you release.
It sounds tiny, but the health and pleasure benefits are HUGE.
Having strong pelvic floor muscles offers several benefits:
Improved Bladder Control
No more laughing and leaking, no more jumping and hoping for the best — when your pelvic floor is strong, it keeps everything supported and functioning the way it should.
Stronger, More Intense Orgasms
The pelvic floor contracts during orgasm.When those muscles are toned?Your climax becomes stronger, deeper, and easier to reach. Many women report experiencing their first multiple orgasms ever after consistent Kegels.
Support For Pelvic Organs
A strong pelvic floor provides essential support to pelvic organs such as the bladder, uterus, and rectum, significantly reducing the risk of pelvic organ prolapse!
Reduced risk of pelvic floor disorders
Boosting the strength of your pelvic floor muscles can significantly reduce the risk of pelvic floor disorders like urinary incontinence, fecal incontinence, and pelvic organ prolapse!
Improved posture and stability
Strengthening your pelvic floor muscles can dramatically improve your posture and stability, potentially easing back pain and supercharging your overall physical health!
Better recovery after childbirth
Strong pelvic floor muscles can aid in postpartum recovery, helping to restore tone and function to the pelvic region after childbirth.
Enhanced athletic performance
A strong pelvic floor provides stability and support during physical activities, improving athletic performance and reducing the risk of injury.
Better vaginal elasticity
Experience enhanced vaginal elasticity with Kegel balls, bringing you greater comfort and pleasure during intercourse!
Improved lubrication
Regular use of Kegel balls can stimulate blood flow to the pelvic region, potentially improving vaginal lubrication.
How To Do Kegels
Start with regular Kegels: If you're new to pelvic floor exercises, start with regular Kegel exercises without weights to familiarize yourself with the movements and ensure you're engaging the correct muscles.
To perform Kegel exercises:
Identify the correct muscles by trying to stop the flow of urine midstream. The muscles you use to do this are your pelvic floor muscles.
Once you have identified these muscles, empty your bladder and sit or lie down comfortably.
Contract your pelvic floor muscles for about 5 seconds, then relax for 5 seconds.
Repeat this cycle 10-15 times per session.
Aim to do at least two sessions a day.
Consistency and correct technique are key to seeing benefits from Kegel exercises.
Gradually add weights: Once you're comfortable with regular Kegels, you can gradually add weights using Kegel balls or other pelvic floor exercise devices designed for this purpose. Start with lighter weights and gradually increase as your muscles strengthen.
Using weighted Kegels involves incorporating specialized weights or devices designed to enhance pelvic floor exercises. Here’s a step-by-step guide on how to use them:
How To Do Kegels With Kegel Balls
Before starting, it's essential to consult a healthcare provider or pelvic floor specialist to ensure that weighted Kegels are appropriate for you.
1. Choose the Right Weights
Types: Weighted Kegel balls, vaginal weights, and pelvic floor exercisers are commonly used.
Size and Weight: Start with lighter and larger weights. As you become more experienced, you can gradually increase the weight and decrease the size.
2. Prepare the Equipment
Clean the Weights: Ensure the weights are clean and sterilized before use.
Lubrication: Use a water-based lubricant to make insertion easier and more comfortable.
3. Insert the Weights
Find a Comfortable Position: You can stand with one leg elevated, sit, or lie down.
Insert Gently: Gently insert the weight into your vagina, similar to how you would insert a tampon. Ensure it’s comfortably positioned.
4. Perform the Exercises
Contract the Pelvic Floor Muscles: Squeeze the muscles that you would use to stop the flow of urine. Hold this contraction for about 5 seconds.
Relax: Release the contraction and rest for 5 seconds.
Repetitions: Aim for 10 repetitions per session, gradually increasing as your strength improves.
5. Duration and Frequency
Daily Routine: Perform the exercises daily for about 5-10 minutes.
Increase Time: Gradually increase the duration as your muscles get stronger.
6. Remove the Weights
Relax: After completing the exercises, relax your muscles.
Gently Remove: Gently pull on the retrieval string or end of the weight to remove it.
7. Clean the Weights
After Use: Clean the weights with warm water and mild soap, then dry them thoroughly before storing them.
8. Listen to Your Body
Discomfort or Pain: Stop immediately if you experience any pain or discomfort and consult your healthcare provider.
Progress Gradually: Don’t rush to increase the weight or duration; progress at a comfortable pace.
Tips for Success
Consistency: Regular practice is key to strengthening your pelvic floor.
Patience: It takes time to see improvements, so be patient with your progress.
Breathing: Breathe normally throughout the exercises; don’t hold your breath.
How Kegels Improve Your Sex Life (For Men & Women)
Strengthening your pelvic floor doesn’t just improve function — it can completely transform the quality of your pleasure. The pelvic floor muscles play a huge role in arousal, sensation, orgasm intensity, and even emotional intimacy. When these muscles are weak, sex can feel dull, disconnected, or harder to enjoy. But when they’re strong and responsive, everything becomes more intense, more controlled, and more pleasurable.
Check out our blog "How Kegels Improve Your Sex Life" for a deeper look at exactly how Kegels elevate your sexual experience for both women and men.
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