11 Best Kegel Exercises – How to Do Kegel and Benefits

Best Kegel Exercises: Kegel exercises are exercises that target the kegel muscles located along the pelvic floor.

Kegel exercises are also called pelvic muscle exercises. They involve clenching and relaxing the pelvic floor muscles.

Exercises to strengthen the pelvic floor have numerous benefits, including bladder control and preventing uterine prolapse.

Contrary to popular beliefs, kegel exercises have more benefits than harm and have long-term benefits.

In a general way of speaking, the best kegel exercises target the pelvic muscles specifically.

Kegel exercises have also been known to positively influence sexual health and performance.

Kegel exercises during pregnancy and kegel exercises for prolapse have been known to yield positive results.

The pelvic floor can become weakened as a result of some natural processes and occurrences.

Some of these processes and occurrences include:

  • Pregnancy
  • Childbirth
  • Aging
  • Some surgical procedures
  • Prostate cancer
  • Bladder problems
  • Bowel problems
  • Some accidents


11 Best Kegel Exercises - How to Do Kegel and Benefits



Pelvic floor exercises strengthen the muscles that support the genital area, bladder, small intestine, etc.

Although many doctors claim that some effects are hearsay, many of these benefits have been backed by science.

For example, some examples of kegel exercises specifically target parts of the pelvic floor and strengthen them.

Kegel exercises have evolved from traditional techniques to modern ones.

Originating in India and perfected in Thailand, its original focus was the improvement of sexual health.

In the 1950s, however, it got the name “Kegel” after the doctor suggested it as a pelvic exercise.



11 Best Kegel Exercises: How to Do Kegel and Benefits

Traditionally, kegel exercises are done by holding in urine, avoiding defecation, etc.

Nowadays, modern science has invented tools that have been effective in strengthening pelvic muscles.

There are kegel ball exercises, yoni balls for vaginal weightlifting, kegel exercisers, etc.

For how to do kegel exercises to tighten the uterine walls, many advise using the above exercises.

Generally, they involve inserting the kegel tools and exercisers into the vagina and clamping around them.

For men, kegel exercises generally involve contracting and relaxing the pelvic floor muscles.

This is done by “lifting” the genitals by contracting and releasing the muscles after holding for some seconds.

Some kegel exercises you can do in your leisure include:


1. Kegel Bridges

Kegel Bridges


  • Lay on your back, keeping your hands and feet planted on the floor
  • Contracting your pelvis, lift your hips off the floor
  • Hold for about four seconds and relax.
  • Repeat this exercise up to four more times and breathe deeply through it.
  • Contracting and relaxing the pelvic floor muscles while standing or sitting.
  • Contract them, breathe normally for about 4 seconds, then release.


2. Kegel Exercises Using Tools

Kegel Exercises


  • Clean a kegel ball thoroughly and lie flat on your back
  • Carefully insert it into your vagina and contract your pelvic walls
  • Breathe deeply for 4 seconds and relax your muscles
  • Repeat 4 to 8 times.


4.  Do Kegel While Peeing

Kegel While Peeing


  • While peeing, try to stop the flow of pee for a few seconds.
  • Hold it in and breathe for 5 seconds, then release. Do this a few more times continuously.


5. Narrow Squats

Narrow Squats


This is like regular squats but slightly different.

  • Plant your feet shoulder-width apart
  • Bend your knees and go for a shallow dip
  • Contract your pelvic floor muscles on the way up and relax on the way down.
  • Repeat 4 to 6 times, only stopping between reps for some seconds.


6. The Happy Baby Pose

The Happy Baby Pose

To do this exercise,

  • lay flat on your back,
  • bend your knees in till they touch your chest,
  • hold your feet apart, maintaining your knee-chest contact,
  • contract your pelvic floor muscles and release them at intervals.


7. Sitting Correctly

Sitting Correctly


The correct posture also can help strengthen your pelvic floor muscles.

  • sit up straight
  • hold your thighs together and contract your pelvic floor muscles
  • relax your thighs and release the muscles
  • repeat 4 to 6 more times.

8. Diaphragmatic Breathing

Diaphragmatic Breathing


This exercise involves the engagement of the entire abdominal muscles when breathing. To do this:

  • sit in a comfortable position,
  • extend your spine by sitting up,
  • take a deep breath with your belly lose,
  • on your exhale, contract your belly and pelvic floor muscles,
  • hold the contraction for a few seconds and release.
  • repeat 4 to 6 times.

After several months of pelvic floor exercises, you can move on to the following exercises.


9. Double Leg Raises

Double Leg Raises

  • lay flat on your back, keeping your legs together
  • lift your legs together till your feet are at a 90-degree angle
  • on the way up, contract your pelvic floor muscles
  • hold the position for about 4 seconds and relax your muscles on the way down.


10 . Heel Slides Exercise

To do this exercise,

  • Lay flat on your back and straighten your legs,
  • Bend your knees and slide one heel in towards your buttocks and contract your pelvic floor
  • Relax the foot and repeat for the other leg. Repeat.

11. Kegel Weightlifting

Kegel weightlifting

This involves picking up and lifting special objects using your vagina.

To do this exercise,

  • insert a yoni egg into your vagina, with a string tied to one end,
  • squeeze the walls of your vagina, lifting the object. Relax and try again.


Benefits of Kegel Exercises

Kegel exercises have several numerous benefits.

Some of these renowned benefits include:

  1. Kegel exercises help in the strengthening of the pelvic floor after procedures like pregnancy and childbirth.
  2. Prevention of bladder control problems and incontinences, especially in women.
  3. Kegel exercises help in the prevention of premature ejaculation.
  4. Pelvic floor exercises help in the reduction of BPH (Benign Prostatic Hyperplasia) in men.
  5. Pelvic floor exercises help in increasing vaginal lubrication due to genital sensitivity and increased arousal. That answers the question “why do kegel exercises turn me on”.
  6. Kegel exercises for varicocele help to increase blood flow and circulation to the scrotum.
  7. Men’s kegel exercises help in an increase in sexual gratification and sexual performance.
  8. Kegel exercises help women perfect the pompoir technique.
  9. Pelvic floor exercises help relieve painful sexual intercourse by relaxing the walls of the vagina.
  • Pelvic floor exercises have been useful in the treatment of stress incontinence in both men and women.
  • Kegel exercises help to improve the general health of the pelvis.
  • Kegel exercises have been linked to the traditional treatment of hemorrhoids.
  • Pelvic floor exercises provide women with pelvic strength and control during pregnancy and labor.


Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine, and rectum.


Kegel Exercises Benefits Sexually Men

Kegel exercises have been known to produce outstanding results sexually in both men and women. In men, some of the sexual benefits of kegel exercises include:

  1. A considerable increase in the potential for genital sensitivity during sexual intercourse.
  2. A marked increase in the overall length of sexual arousal.
  3. The prevention of premature ejaculation and subsequent problems that affect sexual desire.
  4. Kegel exercises result in a marked increase in blood flow to the pelvis, resulting in easy arousal and orgasms.
  5. An increase in the ease and intensity of sexual gratification.
  6. Kegel exercises result in stronger and longer-lasting erections.
  7. A general improvement of the sexual health and performance of the man.
  8. Kegel exercises help in increased sexual health and performance in men with chronic prostatitis.
  9. It enhances erectile, ejaculatory, and orgasmic activities and durations.
  • Pelvic floor exercises are among the range of treatments for erectile dysfunction.

Do Male Kegel Exercises Increase Size?

Male kegel exercises have been linked to an increase in penile function and sexual performance. However, while it results in considerably stronger erections, it is yet unknown if it increases penile size.


Some Caveats to Doing Pelvic Floor Exercises

  1. Kegel exercises, though notorious for the many benefits, show results after about a month of consistency.
  2. Contracting your pelvic muscles when your bladder is full increases the risk of UTI.
  3. If done incorrectly, kegel exercises can have the opposite effect of weakening the pelvic muscles.
  4. Overworking the pelvic muscles is a thing.
  5. Exercising the pelvic muscles excessively can weaken the pelvic muscles.
  6. Differentiating the pelvic floor muscles from the buttocks muscles can be tricky at first. For women, this is the point where kegel equipment is brought into the picture.
  7. Doing kegel exercises are more effective when spread out throughout the day, instead of all at once.
  8. Kegel exercises, when done incorrectly, can lead to urinary incontinence.
  9. Kegel exercises are generally painless, except in some rare cases. If you’re experiencing any pain during or after kegel exercises, consult your doctor.
  • When using kegel exercises to treat urinary incontinence, if the incontinence continues, go see a doctor.


Kegel exercises have both general and specific benefits, including the ones listed above.

When combined with other lifestyle choices, kegel exercises can lead to general well-being and health.

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