In a full-body workout you tone your arms and shoulders, plank your way to a tighter core, and show your lower body all the love with lunges. But there’s one very important set of muscles you might be missing: your vagina.

You've probably already heard of Kegel exercises, but in case you're unclear about what they actually do carry on reading….

 

What are Kegels? (*Don’t worry, we didn’t know at first either)

Kegels is a toning and strengthening exercise for your PCs ("pubococcygeus) muscles (the same muscles you squeeze when you’re trying to stop yourself from peeing) which is why these exercises are a great way to strengthen the pelvic floor muscles. Kegels work just like any other exercise—by contracting a muscle you make it stronger. Even though Kegels are an old-school exercise, these simple squeezes are so important for your vaginal health—and your sex life!

Listening now?

 

What are the benefits of Kegels? We usually hear about Kegels in the context of strengthening your vagina after giving birth. However, working your pelvic-floor muscles also helps to prevent symptoms of urinary incontinence and prolapsed uterus. In other words if you ever pee a little when you laugh, cough, or sneeze, Kegels may help.

Can Kegels make your orgasms more intense? Yes they can!! Think about it, an orgasm is the contraction of the pelvic floor muscles, therefore, a stronger muscle could mean a more intense orgasm. (Can I get a Whoop Whoop!)

So, how do you do Kegels?

  1. Locate the muscle. Unlike your biceps, your pelvic-floor muscles can be a little tricky to find. Next time you go to the bathroom, try to stop yourself from peeing mid-stream. Feel that squeeze? Those are your pelvic-floor muscles. (N.B - Even though this is a helpful one-time way to identify your pelvic-floor muscles, you should never do your Kegels when you’re peeing as this can cause bladder issues)
  2. Remember to hold, not pulse. Once you’ve got the hang of it, hold your squeeze for between three and 10 seconds and release for three seconds. (Are you doing it right now?)
  3. Make it a part of your daily routine. Kegel exercises are something you have to do on a regular basis – to see a real difference you have to do it daily for about six months. Do ten reps for one set, working your way up to three sets a day. The good news is, you can do Kegels just about anywhere—if you’re doing them the right way, Kegels are super discreet.

Does everyone need to do Kegels?

Even if you don’t have issues like incontinence, Kegels are a generally recommended part of your feminine-healthcare routine, however we would recommend checking with your gynaecologist first if you have any concerns.

 

Do you already do regular Kegel exercises or are you trying them out right now?