Alright, let’s all pause for a second and put on our “I’m a mature person and I won’t giggle at the word “kegel” every time it’s used in this article” hats. Okay? Alright. So, what is a kegel?

Kegel exercises are simple clench-and-release exercises that you can do to make the muscles of your pelvic floor stronger. These muscles support the uterus, bladder, and rectum, and can be weakened by pregnancy, childbirth, age, and weight gain. Kegels can help to improve urinary incontinence, reduce sexual dysfunction, and increase satisfaction during sex. The pelvic floor muscles are like a hammock that supports the organs in the pelvis. They keep the organs in place and help to control bowel movements and urination. The pelvic floor muscles also play a role in sexual function by helping to create an erection and providing sensation during sex. Kegel exercises involve contracting and relaxing the pelvic floor muscles. These exercises can be done anywhere at any time without anyone knowing you’re doing them. It’s important to find the right muscle before starting your kegel routine. The easiest way to do this is to stop urinating midstream. If you’re able to do this, you’ve located the right muscle group! Once you’ve found the right muscle group, there are a few different ways you can perform kegel exercises:

1. Tighten your pelvic floor muscles for three seconds then relax for three seconds. Repeat this 10 times per session.
2. Start with a quick squeeze then hold for 10 seconds before releasing.
3. Do sets of 20 reps throughout the day.
4. You should aim to do at least 3 sets of 10 repetitions per day but it’s important not to overdo it as this could lead to soreness or injury.

While it’s true that kegels can benefit everyone regardless of your gender, we want to emphasize the benefits for women. Here’s a list of reasons why kegels can greatly benefit women.

Improved bladder control: By strengthening the pelvic floor muscles, kegels can help women who suffer from incontinence (leakage when sneezing, coughing or laughing) or overactive bladder (the urge to go even when your bladder isn’t full).

Reduced risk of prolapse: Prolapse occurs when organs in the pelvis start to sag or drop down into vaginal canal due too weak surrounding tissues. This can obviously affect a woman’s ability to give birth along with other long term effects that can cause problems alter in life. Kegel exercises can tone these tissues, thus reducing your risk of developing prolapse later on in life.

Increased sexual pleasure: Not only does toning your pelvic floor muscles make sex more enjoyable by increasing friction, but it also heightens sensation during sex thanks to increased blood flow. In addition, orgasms become easier achieve because stronger vaginal contractions occur.

At this point you’re probably thinking to yourself, “Oh my god! Kegels sound amazing! Why am I not keggeling all the time?” In fact, you might even be so excited that you’re doing kegels while you read this. And that is awesome. We love the passion. But, you should also be aware that doing anything too much can result in pain and soreness. So, if you’re new to kegels, make sure you ease into it, take your time, and remain aware of your progress.

‍