At some point in our lives, we all have a goal to lose weight or lead a better lifestyle. But whether you’re looking to shed a few pounds, tone and strengthen your muscles or simply live a more well-rounded life, the general prescription is always the same. First, you must eat right and second, you’ll need to exercise frequently. But what about if you want better orgasms, less painful menstruation cycles and stronger vagina muscles for a better sexual experience? Surprisingly, the same rules apply. Just like any muscle, vaginas need to be exercised too, yet many women continually neglect this area of their body. As you age, the muscles of your pelvic floor weaken, which can lead to urinary incontinence and a slightly less pleasurable feeling during intercourse. It can also lose strength over time due to surgeries, childbirth, weight gain or other bodily issues. Overall, a weakened pelvic floor can affect any woman, but luckily, there is a simple (and did I mention fun?) way to rebuild firmness in your vagina.
What is a kegel exercise?
A Kegel exercise is a simple clench and release of the Pubococcygeus muscle, or, as it’s more commonly known, the PC muscle. This pelvic floor tendon along with two others form a hammock-shaped cradle that supports the reproductive organs, keeping them in place and intact. It is also involved in the climactic event of an orgasm and when exercised, can lead to more intensified releases. However, when the PC muscle isn’t strengthened, women may experience urinary or bowel incontinence.
The simplest way to locate the PC muscle and perform a Kegel exercise is to either hold your urine when you have a full bladder or stop the urinary flow mid-stream. The clench you feel to pause the stream will let you know that you have successfully located the PC muscle. Once you are familiar with the feeling, you can perform the same clenching motion on an empty bladder and in a comfortable position. A few pulsing squeezes each day can be performed anytime and during any activity inconspicuously, its flexibility makes it an easy addition to your busy lifestyle. Plus, like any exercise, there are a host of benefits!
Benefits of Kegel exercises
Kegel exercises for women aren’t just beneficial because they help strengthen your pelvic floor. In fact, these exercises have plenty of advantages that can improve your daily life, in and out of the bedroom. A stronger PC muscle can lead to less severe menstrual cramps while also reducing pain for a more comfortable pregnancy, delivery, and recovery. No longer will you find yourself peeing a little during a hard cough or a laughing session, as your muscles will be toned enough to hold in liquid until the appropriate time. A few pulses a day will strengthen your bowels, improve overall circulation and increase lubrication levels. Aside from a healthier way of living, vagina exercises can truly improve your sex life, bringing about better orgasms that are more powerful and memorable. The daily commitment you dedicate to working out your vagina muscles will pay off handsomely in the end.
Vagina tightening exercises
Like any other exercise, it’s important to start slowly and build up your strength as you progress throughout your kegel exercises. These vagina tightening techniques can be done on their own, or with a kegel bead or device. To perform the basic squeezing technique, you must first get into a comfortable position either standing up or lying down on your back. Once you’re situated, squeeze the PC muscle like you’re contracting to hold your urine. Clench for 5 seconds, followed by a 5-second rest. Continue doing 3 sets of 15 reps each day, until you feel comfortable enough to increase the frequency. If you are using kegel balls, you can gradually increase the weights to challenge the muscle over time. This movement can be done in the squat or glute bridge position and can also be done while you are performing regular activities.
Aside from kegel squeezes, simple, yet effective workouts that target core areas of the body have also shown to improve the health and strength of your vaginal walls. Try incorporating 30-second wall sits, where you lean your torso against a wall and slide down in a squat, into your workout regime to activate the quad muscles. These muscles help stabilize you in the cowgirl sex position which is famous for stimulating the G-spot effectively. Stretching and toning your abs and lower back can also help you achieve a better position for your pelvis, and bring on maximum pleasure during intercourse.
Regardless of what you choose to blend into your regimen, safety should always be top of mind. When first starting out, be careful not to overexert the muscles. Doing so can lead to a straining of the groin area which can cause severe pain, just like any other bodily injury. The key to vagina exercises is consistency and using progressive weights. After a few weeks of continual exercise, you should feel a difference in how your body responds to external influences.
How to use kegel balls
Think of kegel balls like dumbbells for your vagina muscles. Usually designed with one or two spheres, these hollowed out balls are a fantastic way to engage the PC muscle while also providing pleasure in the process. While varying in density, keep in mind that kegel beads are meant to be used vaginally, not anally. If you’re interested in doubling the sensation, try using anal beads, which have a wider base for comfort. Depending on your experience, always remember to start with a lighter weight and a larger ball to prevent injury and build up resistance as you continue your workout. Once you have selected the appropriate weight and are thoroughly lubricated, lie down in a comfortable position and slowly slip in the first ball. Once it has been inserted, introduce the second ball. Push both of them inward until they fit snugly inside your vaginal canal. If the ball is still visible or you feel like they are slipping out, you may want to try a lighter weight or readjust the fit during insertion. After the balls are inserted correctly, you can begin to flex and release your pelvic floor muscles. Continue using these while you’re busy around the house, or even better, when you’re out and about to boost the excitement.
Best kegel balls
Kegel balls come in different weights, textures, and sizes, allowing you to customize your fitness and sexual pleasure as you progress throughout the exercises. No matter your style, we’ve compiled some of our top favorites below that do an excellent job at tightening vagina muscles while also sending chills down our spines.
This set of 3 silicone weights by Je Joue is stylish, comfortable, and a great tool for all levels of experience. Whether you’re starting with a single ball for beginners or moving onto the smooth, soft shapes of the heavier weighted balls, this training toy will set you on the path to stronger vaginal muscles and better orgasms.
Inspired by the movie of the same name, the 50 Shades of Grey kegel balls allow you to combine 6 differing weights for a more intense, progressive experience. The silicone cradle and sleek retrieval string ensure maximum comfort and easy removal, making it a breeze to and kegel exercises to your daily mix.
Waterproof and easy to clean, the Nova Exercise Ball is excellent for daily strength training and postpartum recovery. With 3 gradual weights, these durable exercise balls provide a tailored fit for your kegel needs.
Spice up your workout with the We-Vibe Bloom vibrating kegel balls. Compatible with the We-Connect app, these body-safe silicone training beads can double as an exercise tool and an internal vibrator. Even better, the rumbly sensations will keep you clenching well beyond your workout.
Touted as the most popular and highest rated kegel beads on the market, the Lelo Mini Luna Balls sync with your activity, vibrating in tandem with your bodily movements. Smaller than the average kegel ball, the mini-sized beads are great for beginners who are looking for a comfortable ease of use and stronger climaxes. Let these pleasure balls trigger your PC muscles for hours of fun.
Working out doesn’t always have to be a drag, especially when you’re focusing on toning your pleasure center. Couple your next gym session with a few kegel exercises and you’ll be on your way to experiencing a more fulfilling sex life and stronger muscles.