Kegel Exercises for Women – Train the Pelvic Floor Muscles

If you’re like most of us, you’re probably thinking to yourself “what the hell are kegel exercises? and why would I want to do them?”

So, before we go any further, let me first explain what kegel exercises are, what they do and why women, especially moms need to do them. 

What are kegel exercises? 

Many people make the mistake of thinking that Kegels are somewhat synonymous to a lower ab workout, but they are not. 

Kegels are exercises that work and strengthen the pelvic floor muscles and make them stronger. 

These muscles control your urine and hold your pelvic organs in place. 

Pelvic floor exercises are often recommended to menopausal women by their doctors for better bladder control.  

Some health authorities also claim that kegel exercises can rev up sex life. 

Yes, those the same moves that make the pelvic muscles stronger can also help women (of any age!) have better sex.

According to an expert at Greatist, kegel exercises strengthen all of the important muscles that surround the urethra, vagina, anus, middle of the vaginal walls, and base of the bladder and cervix— the muscles that matter the most during sexual activity.  

The claim is that stronger and more flexible they are, the bigger muscle movements are going to be and the more powerful and pleasurable of an orgasm you will feel.

For those women who have yet to hit their peak, kegels maybe the solution. 


Kegel exercises for women

Kegel exercises are done with your own bodyweight and very easy to learn. 

Best of all, you can do them anywhere— sitting or lying down.

Yes, you can do them when you are in a sitting position, which opens up wide rage of exercise practice opportunities. 

Eating, driving, and even working at desk at work, and in case you are wondering, no, your co-workers won’t know your secret kegel exercise practice!

Kegel exercises require deep focus

Though, you can perform kegel exercises while doing other tasks like eating, watching TV, and working on your computer, they require deep focus.  

They are a sequence of 4-5 contractions, which you hold for five seconds and relax for four to five seconds each time. 

According to Mayo Clinic’s you work toward holding contractions for 10 seconds at a time and relaxing the pelvic floor muscles for 10 seconds between each contraction. 

If you are new to Kegel, start holding for 4-5 seconds at a time, and work your way up to 10 seconds as your pelvic floor muscles get stronger.

How to do kegel exercises?

You first need to find your pelvic floor muscles. 

This may sound funny, but one way to find your pelvic floor is to stop urination in midstream. 

If you can accomplish this, you’ve found your pelvic floor muscles. 

If you succeed, you’ve got the right muscles. Once you’ve identified your pelvic floor muscles, you can do the exercises in any position. 

Some women report lying down makes performing exercises easier than sitting up. Give positions a try at first to see what works better for you. 

Kegel exercises are all about good technique.

Here are key techniques when performing a Kegel workout. 

  • Tighten your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. 
  • Perform four to five times in a row— Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
  • kegel exercises require focus. For best results, focus on tightening only your pelvic floor muscles.
  • Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
  • Repeat three times a day. Aim for at least three sets of 10 repetitions a day.

“Don’t make a habit of using Kegel exercises to start and stop your urine stream. Doing Kegel exercises while emptying your bladder can actually lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.”, advises Mayor Clinic.

Exercise Table

10 seconds4-5EasyGym or Home

There you have it! You just learned everything you need to know about kegel exercises and how to perform them. 

What do you think? Were you surprised how kegel exercises can help rev up sex life? Leave us a comment below to let us know. 

Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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