Okay, I Have to Get a Little Nerdy
I try really hard to keep things fun, upbeat, and easy to skim…
But with Masturbation May and the focus on Women’s Health this month?
I’ve been dying to go deeper.
Because I’m passionate about:
- Women
- Health
- Education
And this topic? It matters more than most people realize.
So we’re talking about Kegels.
Like… really talking about them.
The what.
The why.
What goes wrong.
And the part everyone asks about—the how.
What Is the Pelvic Floor (and Why Should You Care)?
Your pelvic floor is a group of muscles, ligaments, and tissues that form a sling—or “hammock”—at the base of your pelvis.
And it’s doing a lot behind the scenes.
Think of it as your body’s internal support system.
These muscles:
- Support your bladder, bowel, and reproductive organs
- Help control urination and bowel movements
- Play a major role in sexual function
- Contribute to core strength and posture
For women, they support the uterus, vagina, and rectum.
For men, the prostate, bladder, and rectum.
So yes… kind of important.
Why Strengthening These Muscles Matters
Strong pelvic floor muscles aren’t just about “control”—they impact your everyday comfort, confidence, and long-term health.
Regular pelvic floor exercise (like Kegels) can:
✨ Reduce or prevent urinary and fecal incontinence
✨ Improve sexual function (arousal, sensation, orgasm strength, erectile function)
✨ Support pregnancy, childbirth, and postpartum recovery
✨ Help with core strength, posture, and even lower back pain
✨ Lower the risk of pelvic organ prolapse
And here’s something people don’t talk about enough:
This matters even if you’ve never had kids.
As we age, muscles naturally weaken—especially the ones we’re not actively using.
So this isn’t just reactive.
It’s preventative.
What Happens When the Pelvic Floor Weakens?
When these muscles aren’t functioning properly (due to aging, childbirth, menopause, chronic straining, surgery, etc.), it can lead to:
- Leaking when you cough, sneeze, laugh, or exercise
- Difficulty controlling gas or bowel movements
- Pelvic organ prolapse (a feeling of heaviness or bulging)
- Constipation or trouble fully emptying
- Pain during sex or reduced sensation
- Erectile dysfunction (in men)
- Pelvic floor dysfunction (lack of coordination or inability to relax)
These issues are incredibly common—and often treatable.
(And yes… sometimes understanding the risks is the motivation we need 😅)
How to Do Kegels Properly (Because Yes, You Can Do Them Wrong)
Kegels are simple—but technique matters.
Step 1: Find the Right Muscles
Try to gently contract the muscles you’d use to stop urinating or prevent passing gas.
- Women: You’ll feel a lift in the vagina and rectum
- Men: A lift around the penis and scrotum
Tip: You can test this once or twice during urination—but don’t make a habit of it.
Step 2: Focus on Form
Think of lifting the muscles upward—like you’re drawing them toward your belly button.
- Hold for 3–5 seconds
- Fully relax for the same amount of time
- Breathe normally (don’t hold your breath)
- Avoid clenching your glutes, thighs, or abs
Step 3: Build a Routine
- 10–15 reps per set
- 3 sets per day
- Start lying down → progress to sitting → then standing
- Gradually increase hold time up to 10 seconds
Consistency matters more than intensity.
Kegel Exercisers: Do You Need Them?
Short answer: not always—but they can help.
There are two main types, and they work very differently.
Kegel Exercise Balls (Weights)
These are small weighted balls inserted vaginally.
Your muscles naturally contract to hold them in place—like resistance training.
Best for:
- Building strength and endurance
- Improving control
- Progressive training (starting light, going heavier)
Stimulating Devices (Vibrating or Electronic)
These use vibration or gentle electrical pulses to activate the muscles.
They can create reflexive contractions and increase awareness.
Best for:
- Difficulty locating or engaging the muscles
- Extra motivation (or enjoyment 😉)
- Passive or assisted training
So… Which One Should You Choose?
Start simple if you’re new:
→ Go with Kegel balls for awareness and strength building
Need more support or consistency?
→ Try a stimulating device
A lot of people use both:
Active training + passive support = better results
Quick Safety Notes (Don’t Skip This Part)
- Start slow
- Use a good water-based lubricant
- Clean everything thoroughly
- Don’t wear weights for extended periods (especially at first)
And if you’re dealing with:
- Pain
- Prolapse
- Severe incontinence
- Or you’re unsure if your muscles are weak vs. too tight
→ A pelvic floor physical therapist can give you personalized guidance
The Bottom Line
This might feel like a “small” thing…
But your pelvic floor impacts a lot:
Your comfort
Your confidence
Your sexual wellness
Your long-term health
So no—you don’t need to overcomplicate it.
But you do want to pay attention to it.
Because taking care of your body in this way?
That’s not extra.
That’s essential.
Ready to Explore Support Tools?
If you want something to help you stay consistent (or make it a little more enjoyable), there are options that support both strength and awareness.