Want Better Sex? Do your Kegels!

The importance of Kegel exercises

Want to have better sex? Awesome orgasms? Stop leaking urine when you sneeze or laugh? Then time to focus on your pelvic floor health!

Kegel exercises matter – here’s why!

Kegel exercises can help you strengthen the pelvic floor muscles. As you get stronger you will be able to enjoy sustained sex and more powerful orgasms. Women have many life stages that can weaken pelvic floor muscles. These include pregnancy, childbirth, aging, extra weight and menopause. The pelvic floor is an extremely important set of muscles that most people don’t focus on until it’s too late.  The pelvic muscles span from your pubic bone to your tailbone and create the base or floor, of your core.  These amazing set of muscles maintain your base functions of bladder and bowel continence, and stabilize the pelvic girdle and spine. So if you’re not working out these muscles on a consistent basis, they will weaken and let you down.

How to locate and exercise the pelvic muscles? Kegels are easy, subtle and can be done anywhere, anytime.  Kegels consist of compressing and lifting of the muscles deep inside the pelvis. When you are urinating, you are releasing your pelvic muscles, stopping the flow is engaging your pelvic muscles. Once you’ve located them practice releasing and clenching the muscles you use to urinate, you are now doing kegel exercises. (Side note, don’t practice while urinating, just use this exercise to locate the pelvic muscles!)

Best part about kegel exercises, is that they are unnoticeable, you can do them anytime.  At a traffic light? Do some kegels!  In line at the grocery store? Do some kegels!  At your desk writing a memo? Do some kegels.  An excellent exercise to increase the strength of your kegels is adding a yoga bridge pose to your exercise routine. This pose will engage and strengthen all of your core muscles, including your pelvic girdle.  Ready to take it a step further?  In our shop we carry weighted kegel exercise toys that you can add to your kegel routine once you are ready to up your exercises to the next level. 

 

Here’s a Simple Kegel Exercise to begin with:

Begin by squeezing, and then releasing your pelvic muscles.

Now hold the release for one count, and squeeze for two counts.  Breathe. Repeat 10 times.

Increase intensity: Work up to squeezing to a count of four, release for two, and relax for two.  Repeat 5 times.

Harder and effective: The Butterfly

Squeeze and release quickly, repeat ten times.