If you’re looking to improve your sexual health and enhance your orgasms, strengthening your Kegel muscles is a simple yet effective way to achieve that. These muscles play a crucial role in sexual pleasure, and with consistent practice, you can experience more intense orgasms, better control, and overall improved pelvic health. Here’s how to get stronger Kegel muscles and why they matter.
What Are Kegel Muscles?
Kegel muscles, or the pelvic floor muscles, are responsible for controlling the flow of urine and supporting the organs in the pelvis, including the bladder, uterus, and rectum. Strengthening these muscles can lead to better bladder control, more intense orgasms, and improved sexual satisfaction. The stronger your Kegel muscles, the more control you have during intimate moments, leading to increased pleasure.
How to Identify Your Kegel Muscles
Before you can begin exercising your Kegel muscles, you need to identify them. A simple way to do this is by stopping the flow of urine while you’re peeing. The muscles you engage to stop the flow are your Kegels. You can also practice tightening your pelvic floor muscles without using your legs, abdomen, or glutes.
Kegel Exercises: How to Strengthen Your Pelvic Floor Muscles
Kegel exercises are easy to do anywhere and don’t require any special equipment. Here’s how to perform them effectively:
Step 1: Find Your Kegel Muscles
- Sit or lie down in a comfortable position.
- Tighten your pelvic floor muscles (the same muscles you use to stop urination).
- Hold the contraction for 3-5 seconds, then release for the same amount of time.
- Repeat this for 10-15 reps.
Step 2: Increase Duration and Reps
As you get stronger, you can increase the length of time you hold the contraction. Aim to hold for 10 seconds and repeat for 10-15 reps. Make sure you’re not using other muscle groups like your abdomen or glutes—focus on isolating the pelvic floor.
Step 3: Practice Regularly
Aim to practice Kegel exercises at least 3 times a day. Consistency is key to strengthening these muscles. Over time, you’ll notice improvements in muscle control, which can enhance your orgasms.
Advanced Kegel Exercises
Once you’re comfortable with basic Kegel exercises, you can progress to more advanced techniques:
1. Quick Flicks
This exercise involves rapidly contracting and releasing the pelvic floor muscles. It helps increase the endurance and speed of your muscle response.
- Contract your Kegel muscles as quickly as possible.
- Hold for 1-2 seconds, then release.
- Repeat for 10-15 quick flicks.
2. Kegel with Resistance
To make your Kegel exercises more challenging, try using a resistance tool like a pelvic floor exerciser or Kegel balls. These devices add weight and resistance, increasing the intensity of your workouts.
- Insert the Kegel balls or resistance device according to the manufacturer’s instructions.
- Perform your usual Kegel exercises while the device is inside, focusing on contracting and releasing your pelvic muscles.
- This added resistance will help build strength over time.
The Benefits of Stronger Kegel Muscles
- Increased sexual pleasure: Stronger pelvic muscles lead to heightened sensitivity and more intense orgasms. You’ll have better control and more powerful contractions during sexual activity.
- Improved bladder control: Strengthening your Kegels can help with urinary incontinence and prevent accidents, especially during physical activity or sneezing.
- Pelvic organ support: Your Kegel muscles support the bladder, uterus, and rectum. Strengthening them can help prevent prolapse (when organs drop or shift).
- Faster postpartum recovery: After childbirth, Kegel exercises can help restore pelvic floor strength and promote healing, as well as reduce the risk of incontinence.
Tips for Success
- Breathe properly: Don’t hold your breath while doing Kegels. Keep breathing steadily to avoid tension in your body.
- Avoid overexertion: Don’t overdo it. Like any exercise, Kegels need rest to avoid straining the muscles.
- Use reminders: Set a daily reminder on your phone or add it to your morning routine to ensure you’re practicing Kegels consistently.
Conclusion
Strong Kegel muscles can improve not only your sexual health but also your overall well-being. With consistent practice, you’ll notice enhanced pleasure, better muscle control, and greater confidence in your sexual experiences. Start practicing your Kegels today and get ready for stronger, more satisfying orgasms!
