{"id":373,"date":"2019-02-04T00:00:00","date_gmt":"2019-02-04T00:00:00","guid":{"rendered":"http:\/\/blog.lovenselife.com\/uncategorized\/kegel-exercises"},"modified":"2026-03-04T07:18:02","modified_gmt":"2026-03-04T07:18:02","slug":"kegel-exercises","status":"publish","type":"post","link":"https:\/\/www.lovense.com\/sex-blog\/sexual-health\/sexual-wellness\/kegel-exercises","title":{"rendered":"Kegel Exercises &#8211; Tips to Improving Your Pelvic Floor Muscles"},"content":{"rendered":"\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kegel exercises \u2013 aka Kegels or Pelvic Floor Muscle Exercises \u2013 might be the brunt of many porn jokes, but they are actually as important as any other exercise.<\/p>\n\n\n\n<p>Why?<\/p>\n\n\n\n<p>Let\u2019s start with not peeing or popping your pants.<\/p>\n\n\n\n<p>Now that I have your attention, let\u2019s begin\u2026<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-color\" style=\"color:#d70072\"><span style=\"font-size: 26px;\"><strong>THE MAN BEHIND THE SQUEEZE<\/strong><\/span><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p>Kegels were developed in the late 1940s by an American gynecologist \u2013 Dr. Arnold H. Kegel. The idea was to give men and woman a way to deal with incontinence without having to go under the knife.<\/p>\n\n\n\n<p>He also invented the \u201cPerineometer\u201d, which was a device that helped measure the strength of the muscle contractions.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-color\" style=\"color:#d70072\"><span style=\"font-size: 26px;\"><strong>WHY IT\u2019S NEEDED<\/strong><\/span><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/cdn.lovense.com\/UploadFiles\/file\/20190204\/Kegels.jpg\" alt=\"\"\/><\/figure><\/div>\n\n\n<p>This part of the body is like a hammock that goes from your front pelvic bone back to the tail bone. It holds your bladder, uterus, colon, prostate etc. The urethra and last part of your waste track pass through this hammock.<\/p>\n\n\n\n<p>It\u2019s the reason you can control whether you go to the bathroom on the toilet or all over the floor of Walmart.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-color\" style=\"color:#d70072\"><span style=\"font-size: 26px;\"><strong>REASONS THINGS CAN GET WEAK AND LEAKY<\/strong><\/span><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Being pregnant\/having a child<\/li>\n\n\n\n<li>Being overweight<\/li>\n\n\n\n<li>Having surgery in that part of the body<\/li>\n\n\n\n<li>Heavying lifting<\/li>\n\n\n\n<li>Constant coughing (like from smoker\u2019s cough etc.)<\/li>\n\n\n\n<li>Nerve or brain disorders<\/li>\n\n\n\n<li>Getting older<\/li>\n\n\n\n<li>Just because<\/li>\n<\/ul>\n\n\n\n<p>With the exception of childbirth, <strong>these conditions affect men as well.<\/strong><\/p>\n\n\n\n<p>Any of these situations might make it that your underwear ends up damp or dirty. There is even a condition that affects some women that when they cough, sneeze, or laugh, a little bit of pee comes out.<\/p>\n\n\n\n<p><span style=\"color: #ff0099;\"><strong>SIDE NOTE<\/strong><\/span> \u2013 Good Kegels means easier childbirth.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-color\" style=\"color:#d70072\"><span style=\"font-size: 26px;\"><strong>FINDING THE SWEET SPOT<\/strong><\/span><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p>Imagine you\u2019re trying to stop urination mid-flow \u2013 what you\u2019re flexing is your PC muscles.<\/p>\n\n\n\n<p><strong>HOWEVER, Keep your other muscles relaxed!<\/strong>\u00a0Don&#8217;t flex your abs, butt, or legs. Also, don\u2019t lift your pelvic area while doing it. Don\u2019t hold your breath \u2013 keeeeeeep breathing while your flex!<\/p>\n\n\n\n<p>If you still have no idea if you\u2019re going things correctly\u2026<\/p>\n\n\n\n<p>Stick a finger up there.<\/p>\n\n\n\n<p>Seriously.<\/p>\n\n\n\n<p>If you\u2019re a woman, slide a finger up your vagina and squeeze like you\u2019re trying to stop peeing. You should feel the muscles flex around your finger and \u201cmove up and down\u201d. For men, stick a finger up the bum (yeah, get over it) and try to \u201cstop peeing\u201d (don\u2019t flex your bum hole). You should feel the muscles contract up and down.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-color\" style=\"color:#d70072\"><span style=\"font-size: 26px;\"><strong>HOW TO DO KEGEL EXERCISES<\/strong><\/span><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p>1. Make sure your <strong>bladder is empty<\/strong><\/p>\n\n\n\n<p>2. <strong>Sit down or lie on your bac<\/strong>k (on your back might be easier if you\u2019re new to Kegel\u2019s)<\/p>\n\n\n\n<p>3. Find your <strong>PC muscles<\/strong> and tighten them<\/p>\n\n\n\n<p>4. <strong>Hold<\/strong> for X-seconds and then relax for X-seconds<\/p>\n\n\n\n<p>5. Do X-repetitions<\/p>\n\n\n\n<p>What\u2019s X?<\/p>\n\n\n\n<p>Every site will give you different numbers \u2013 it\u2019s rather annoying. The one thing I will say is that if you\u2019re not used to them, START LOW. No one goes to the gym with un-exercises arms and tries to do 100 bench presses the first go.<\/p>\n\n\n\n<p>A nice medium between all the different site data is around 3-5 second flex with a 3-5 second rest (do this 10 times). Your total \u201cflex count\u201d is somewhere between 30 to 40 spread across the day. So, 10 in the morning, 10 in the afternoon, and 10 in the evening.<\/p>\n\n\n\n<p>Your end goal is being able to hold it for 10 seconds with a rest of 10 seconds (still with 30-40 spread across the day).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-color\" style=\"color:#d70072\"><span style=\"font-size: 26px;\"><strong>FAST VS SLOW TWITCHES<\/strong><\/span><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<p>Some resources suggest two different versions of Kegel flexes \u2013 either for different situations (quick to try and stop leakage and slow to build muscles) or just to diversify your exercises.<\/p>\n\n\n\n<p>While the long versions are the method we talked about before (hold for 10 and relax for 10), the quick flexes are around 2-3 seconds with a 2-3 second rest.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-color\" style=\"color:#d70072\"><span style=\"font-size: 26px;\"><strong>OTHER IMPORTANT DETAILS<\/strong><\/span><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-wide\"\/>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Quality is better than quantity!<\/li>\n\n\n\n<li>Slow build up your rep lengths<\/li>\n\n\n\n<li>You\u2019ll see noticeable results in around 2 to 3 months but it may take longer to achieve the results you hope for.<\/li>\n\n\n\n<li>If you\u2019re having problems try Kegel balls or speak to your doctor (there are devices that give biofeedback that can help you).<\/li>\n\n\n\n<li>Don\u2019t do Kegel\u2019s when you\u2019re actually trying to pee \u2013 long-term, it can have a damaging effect on your PC muscles and possibly kidneys.<\/li>\n\n\n\n<li>Doing Kegel\u2019s incorrectly or with too much force can force vagina muscles to get TOO tight.<\/li>\n\n\n\n<li>If your incontinence is serious, you might have to do these exercises for the rest of your life.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-size: 18px;\"><strong><span style=\"color: #ff0099;\">If you want more useful information, you might want to check out these articles\u2026<\/span><\/strong><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-size: 18px;\"><a href=\"https:\/\/www.lovense.com\/sex-toy-blog\/ben-wa-balls\">13 <strong>Ben Wa Balls <\/strong>&#8211; A Complete How-to Guide and Product Reviews<\/a><\/span><\/li>\n\n\n\n<li><span style=\"font-size: 18px;\"><a title=\"Forget the soap! It's probably doing more harm than good. Learn how to clean your vagina the right way and other simple but useful hygiene tips.\" href=\"https:\/\/www.lovense.com\/sex-tips\/how-to-clean-your-vagina\" target=\"_blank\" rel=\"noopener\">16 Tips on<strong> How to Clean Your Vagina<\/strong> &#8230; the Right Way<\/a><\/span><\/li>\n\n\n\n<li><span style=\"font-size: 18px;\"><a title=\"These infections are so common, that most women will experience one at least once in her life. Here\u2019s a quick overview, symptoms, and how they relate to sex.\" href=\"https:\/\/www.lovense.com\/sex-tips\/vaginal-infections\" target=\"_blank\" rel=\"noopener\"><strong>Vaginal Infections <\/strong>and Sex \u2013 Quick Guide to Why It Itches<\/a><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-white-color has-vivid-cyan-blue-background-color has-text-color has-background\">Anything you want to add? Share in the comments.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kegel exercises \u2013 aka Kegels or Pelvic Floor Muscle Exercises \u2013 might be the brunt of many porn jokes, but they are actually as important&hellip;<\/p>\n","protected":false},"author":2,"featured_media":1342,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7,458,459],"tags":[37,6],"class_list":["post-373","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sex-passion","category-sexual-health","category-sexual-wellness","tag-health","tag-sex"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kegel Exercises - Tips to Improving Your Pelvic Floor Muscles - Lovense Sex Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.lovense.com\/sex-blog\/sexual-health\/sexual-wellness\/kegel-exercises\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kegel Exercises - Tips to Improving Your Pelvic Floor Muscles - Lovense Sex Blog\" \/>\n<meta property=\"og:description\" content=\"Kegel exercises \u2013 aka Kegels or Pelvic Floor Muscle Exercises \u2013 might be the brunt of many porn jokes, but they are actually as important&hellip;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.lovense.com\/sex-blog\/sexual-health\/sexual-wellness\/kegel-exercises\" \/>\n<meta property=\"og:site_name\" content=\"Lovense Sex Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/lovensetoys\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-02-04T00:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-04T07:18:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.lovense.com\/sex-blog\/wp-content\/uploads\/2020\/12\/how-to-do-kegel-exercises.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"720\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Robyn Robyn\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@Lovense\" \/>\n<meta name=\"twitter:site\" content=\"@Lovense\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Robyn Robyn\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.lovense.com\/sex-blog\/sexual-health\/sexual-wellness\/kegel-exercises#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.lovense.com\/sex-blog\/sexual-health\/sexual-wellness\/kegel-exercises\"},\"author\":{\"name\":\"Robyn Robyn\",\"@id\":\"https:\/\/www.lovense.com\/sex-blog\/#\/schema\/person\/a170fab589801b4dbac466a690f4d791\"},\"headline\":\"Kegel Exercises &#8211; 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