If you frequent fitness sites, health magazines, or the internet, you’ve probably wondered, “What are Kegels?” Well, it’s simple. Kegel exercises are kinda like squats for your pubococcygeus or PC muscles–AKA the muscles in your pelvis that contract when you orgasm (see diagram below).
Just like any other muscle, when you work out your PC it gets “in shape.” But unlike other types of weight training, the benefits here aren’t as visible. Don’t worry, I’ll explain what I mean.
Think of it this way: squats make your peach plump so you can see the results as they happen–not immediately, of course. However, when it comes to training your PC there really is nothing to “see,” since the layers of muscles we’re talking about are deep, deep, inside you.
Don’t let that fool you, though. The benefits of practicing Kegel exercises regularly are major. Science says sticking to a routine can even lead to a more explosive sex life. Remember how I was saying your pubococcygeus is responsible for contracting when you climax? Well, the more flexible your PC muscles are, the tighter your “grip.” Need I say more?
Well, if you’re bad at reading between the lines: working out (if you even wanna call it that) your pelvic floor can lead to a more pleasurable sexual experience for everyone involved. It even has other health benefits, too – like improving symptoms of urinary incontinence. Sounds too good to be true, doesn’t it? Well, thankfully, this is for real.
How to do Kegels
Now that your brief anatomy lesson is over, let’s get to the good stuff: how the heck do you do a Kegel? Well, there are a few ways, some with equipment and some without. But before we explain all that, it’s important that you locate your PC muscles.
If you can stop peeing mid-stream, you have your pelvic floor muscles to thank. Ideally, you’d keep these muscles tight while you work out in order to reap all the sexy benefits!
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Most popular Kegel exercises
1) Manual muscle movement
Grab your yoga mat (or get this one for $10), get on your back and prop your knees up but make sure to keep them shoulder-width apart. With your butt off the floor, contract and release your PC muscles for five to 10 seconds and repeat for as many sets as you deem necessary (10 to 20 is recommended). Introducing this quick exercise into your daily self-care routine will boost your sex life in the weeks to come!
2) Get a smart pelvic floor trainer
Just like your regular fitness goals, it can be useful to have someone (or in this case something) to keep you on track. With touch sensors that respond to your every squeeze, the Elvie Trainer guides you through fun, 5-minute Kegel exercises that provide you with real-time feedback and personalized goals to help you stay motivated. The easy-to-use (and free) app visualizes, guides and corrects your technique so you can get the most out of your pelvic floor training and see results in as little as four weeks!
Price: $199
3) Start lifting
In addition to routinely flexing your PC muscles, adding some weight to the process is a good way to keep yourself in tip-top shape. So when you go to purchase a Kegel weight kit, keep in mind that a kit with graduating weights made out of something body-safe (like this body-safe silicone one by Intimate Rose) will continue to challenge you as your muscles get stronger.
Price: $49.99
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