When you think about working out, you probably think of your arms, abs, and legs. But there’s one set of muscles you might be forgetting — the ones in your vagina. Your pelvic floor muscles take quite a beating throughout life, and keeping them strong is more important than you think. This is your guide to mastering Kegels, the secret to everything from preventing bladder leaks to having mind-blowing orgasms.
What are kegels, really? (and where are my pelvic floor muscles?)
Your pelvic floor muscles are a "hammock" of muscles that stretch from your pubic bone in the front to your tailbone in the back. They support all your pelvic organs. Kegels are exercises designed to strengthen these muscles. Just like bicep curls tone your arms, Kegels tone your pelvic floor by contracting and relaxing it.
Not sure if you’ve found the right spot? The easiest way to identify these muscles is to try to stop your stream of pee mid-flow. Feel that squeeze? Those are your pelvic floor muscles. Just do this once to identify them, as doing it regularly can be harmful to your bladder.
The benefits of kegels (it’s about more than just not peeing)
Kegels are often talked about for postpartum recovery or preventing incontinence (like peeing a little when you laugh or sneeze), and they’re great for that. But the benefits go way beyond basic function.
They can make your orgasms more intense
An orgasm is a rhythmic contraction of your pelvic floor. It stands to reason that the stronger those muscles are, the more potent and powerful your orgasms will be. Many women report being able to climax in positions they couldn't before, and some even experience multiple orgasms for the first time.
They increase blood flow and sensitivity
Performing Kegels boosts blood flow to your genitals. This is a key part of arousal and can increase your natural lubrication and heighten sensitivity, making every touch feel more intense. It's a win-win.
They can make sex feel better (for both of you)
Strengthening your pelvic floor can make sex feel more pleasurable for you. And don’t forget about your partner. A tighter grip during intercourse can enhance their experience, and some men report that their partner clenching their Kegel muscles around them is enough to cause an orgasm.
They improve your sexual confidence
When you feel good about your body — both inside and out — it shows. When you feel tighter, more toned, and become aroused more easily, you're more likely to want to have sex. That confidence is a huge turn-on.
How to do kegels correctly: a 5-step guide
Ready to get started? Here’s how to do Kegels the right way.
1. Find the right muscles
Use the pee-stopping trick mentioned above just once to identify the muscles. Once you know the feeling, you can do them anywhere. To double-check, you can insert a clean finger into your vagina and squeeze — you should feel a lifting and contraction around your finger.
2. Squeeze and hold (don’t pulse)
Once you’ve mastered the squeeze, contract the muscles and hold for three to ten seconds, then release for three seconds. Think of it as though you are trying to lift a marble up with your vagina, pulling in and up rather than pushing out.
3. Make it a daily routine
Consistency is key. Aim for at least one set of ten repetitions a day, and work your way up to three sets. The good news is that you can do them anywhere — in the car, at your desk, or while watching TV — and no one will know.
4. Use an app to track your progress
If you want to get serious, several apps are available to help you track your pelvic floor gains. These can be especially handy for those who struggle to remember or want feedback on their progress.
5. Know when not to do them
Kegels are not for everyone. If you have symptoms associated with a tight pelvic floor or a condition like vaginismus, Kegels can make things worse. If you have extensive pelvic floor issues or pain, it's best to see a pelvic floor physical therapist for expert advice.
Taking it to the next level with kegel balls
Once you’ve mastered the basic exercise, you can add resistance with Kegel balls (also known as Ben Wa balls). You use your pelvic floor strength to hold them inside you, which makes the workout more challenging. Our Momenta takes it a step further by adding powerful vibrations to the mix, turning your workout into a pleasure session.
You can also use them to enhance arousal. Try running the balls under warm or cold water before insertion for some temperature play. Some people also love the sensation of slowly pulling them out. Just be sure to use a product made from non-porous, body-safe silicone, and always wash them after each use.
Practicing Kegels is one of the best things you can do for your sexual health and pleasure. It’s a simple, discreet exercise that pays off with more intense orgasms, heightened sensitivity, and a stronger connection to your body. It's the ultimate form of sexual self-care.