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Kegel exercises for your pelvic floor muscles - Improve your Intimacy


Kegel oefeningen voor je Bekkenbodemspieren - Verbeter je Intimiteit - Yonifyer

Are you ready for some intimate fitness? Yes, you read that right. We're going to talk about Kegel exercises, and no, when you think of a workout, you probably imagine sweaty gyms and heavy weights. But what if I told you that there are exercises you can do while watching Netflix or waiting in line for coffee? Enter Kegel exercises – the secret weapon for anyone who wants to boost their intimate life. They are an absolute game-changer for everyone's intimacy life.

What Exactly Are Kegel Exercises?


Let's first lay the foundation before we dive into the deep end. Kegel exercises, named after Dr. Arnold Kegel who introduced them in 1948, are exercises intended to strengthen the muscles of the pelvic floor. Yes, yes, those muscles that help you hold your pee - but they do so much more than that! Think of these muscles as a cozy hammock that supports your bladder, intestines and, in women, the uterus. By tightening this hammock (not literally of course), you can experience all kinds of benefits in terms of intimacy. Stronger pelvic floor muscles can lead to more intense sensations during intimate moments and who wouldn't want that?

The Benefits of Kegel Exercises

  • 🕹 Better Control: Strong pelvic floor muscles can help improve control during intimate moments.

  • ❤️‍🔥 Increased Pleasure: Some people find that their sensations become more intense after regular Kegel exercises.

  • 🌟 For Men and Women: Good news! This exercise isn't just for ladies; Men can benefit significantly from Kegels too!

  • 💦 Boost that Ejaculation: Yes, gentlemen, by regularly working on your pelvic floor, you can increase the power of ejaculations. Think of fireworks instead of a leaky balloon.

  • 🔄 Double the Fun: Imagine being able to choose when round two starts without having to wait for hours. By controlling the force of your ejaculation with Kegel exercises, some men can recover faster for another orgasm.

  • 💪🏽 Stay Firm: No one wants to give a weak handshake, right? With regular training, everything below the belt remains firmer during important moments.

  • 💥 Intense Orgasms: Ladies, who wouldn't want to experience fireworks every time? Kegel exercises can help you achieve more intense orgasms through better control of the pelvic floor muscles.

  • 😮‍💨 Quickly Excited: The road to fun doesn't have to be a marathon (unless that's what you're into). Women who train their pelvic floor often notice that they become aroused more quickly.

How Do You Find Your Pelvic Floor Muscles?

how-to-find-pelvic floor muscles

First, let's make sure we know which muscles to charm with our attention. A simple trick to find the right muscles is to stop urinating for a moment while urinating. Did that feel? Those muscles you just used to stop the waterfall – that's them! But be careful: this trick is only intended to introduce you to the right muscles; Don't make a habit of doing this often while urinating, because that can lead to other problems.

How Do You Start Kegel Exercises?

pelvic floor muscles-anatomy-woman

Now you may be thinking, "Sounds good! But how do I start?" No problem! The great thing is that no one has to know you're doing them; they can literally be done anywhere, anytime - at work, on the bus, or even while you're reading this article (go for it!).

  1. 1. Find The Right Muscles: The first thing you need to do is figure out which muscles are involved in this exercise. An easy way to do this is to try to stop the urination process in the middle. That muscle you tense? That's it!

  2. 2. Contract and relax: Contract them as if you were trying to hold back urine or gas and then release. That's one repetition.

  3. 3. Start Slowly: Just like with any other workout, you want to start slow to avoid injury. First, try three sets of ten repetitions per day.

  4. 4. Be Patient: Don't expect immediate results after one shot during the Temptation Island commercial. Give it some time and consistency is key! Try adding three sets of ten repetitions per day to your routine.

First Steps

  1. 1. Make sure your bladder is empty before you start.

  2. 2. Find a comfortable position – sitting or lying down often works well.

  3. 3. Now tighten those familiar pelvic floor muscles as if you were trying to stop urination.

  4. 4. Hold this tension for about 5 seconds and then release.

  5. 5. Rest for a while and repeat 10 to 15 times.

Easy? Awesome!

The Next Step: Variations & Challenge

Now that we know how to find and train our new best friends, let's see how we can make them even stronger. Like any relationship that focuses on growth, variety comes with cones:

  • 🖤 ​​Pulse & Hold: Contract quickly and release for a quick pulse or hold longer (up to 10 seconds) before relaxing.

  • 🖤 ​​Gradual Build-up: Imagine that your pelvic floor is an elevator shaft. Tighten to “floor” two, hold for a moment; then go to floor three and so on until you reach maximum tension. Then slowly release each floor.

Don't be discouraged if it seems difficult at first; Rome wasn't built in a day either (unless of course Caesar had hidden engineering skills). Give it some time!

Evolve Your Practice: Advanced Techniques

Once you master the basic movement - which is fantastic by the way - you can upgrade your training like in a video game to level two: advanced techniques.

  • 💨 Vary in speed: Alternate long holds with quick contractions.

  • 🚶🏼‍♀️ Practice during different activities: Standing or even while walking (but make sure no one notices what you are secretly doing).

So, What Types of Kegel Exercises Are There?

Luckily for you (and me), there are three main types of Kegel exercises. Each of them is like an exciting adventure for your muscles. Ready? Here we go!

  • ⏳ The Slow Tensioner: Tense that pelvic floor muscle for 5 to 10 seconds and then release it as if you were floating on a cloud.

  • 🚽 The Toilet Pose: Press your muscle down as if you 'have to go to the toilet'. A bit crazy, but hey, this is how your pelvic floor learns to relax wonderfully.

  • ⏫ The Quick Switch: Try to tense your muscle as quickly as possible and relax immediately. It's like flashing disco lights – on and off!

How Often Should You Do These Practice Sessions?

Now comes the magic: when you repeat each of these three exercises ten times, we call this a set. And what's even more enchanting? If you do five sets a day, you might soon be crowned 'Queen of the Pelvic Floor'.

Remember: patience is a virtue. After a few weeks you can even move up to 30 reps per set if you really want to show off at the next tea party (or just because it's healthy).

10 Effective Kegel Exercises for a Strong Pelvic Floor


A strong pelvic floor is vital for several aspects of health, such as urinary control, sexual function and support of the internal organs. Kegel exercises are an excellent way to strengthen these muscles. Here are 10 Kegel exercises you can do:

1. Standard Cones:

How to do:
Sit or lie down comfortably. Tighten the muscles around the anus and vagina (for women) or the base of the penis (for men) as if you were trying to stop urination or release gas. Hold this tension for 5-10 seconds and then relax. Repeat this 10-15 times.

2. Slow Kegels:

How to do:
Sit or lie down and slowly tighten the pelvic floor muscles, starting with light tension and gradually increasing to maximum tension. Hold this tension for 5-10 seconds and then slowly relax. Take 10 seconds to build tension and 10 seconds to relax. Repeat 10-15 times.

3. Fast Kegels:

How to do:
Tighten the pelvic floor muscles quickly and forcefully, as if you were trying to hold back a rapid release of urine or gas. Hold this tension for only 1-2 seconds and relax immediately. Repeat this quickly 10-15 times.

4. Mixed Cones:

How to do:
Alternate between slow and fast contractions of the pelvic floor muscles. Start with a slow contraction for 5 seconds, followed by a fast contraction for 1-2 seconds. Repeat this pattern 10-15 times.

5. Deep Breathing with Kegels:

How to do:
Sit or lie down comfortably. Breathe in deeply through your nose so that your abdomen expands as you inhale. While inhaling, slowly tighten the pelvic floor muscles. Hold this tension while holding the breath for 5-10 seconds. Exhale slowly through your mouth and completely relax the pelvic floor. Repeat this 5-10 times.

6. Climbing stairs:

How to do:
Imagine you are walking up a flight of stairs. As you "walk" up, squeeze your pelvic floor muscles. When you "walk" downhill, you relax these muscles. Repeat this pattern 10-15 times.

7. Lift and Squeeze:

How to do:
While standing, pretend you have a lift in your pelvic floor. Contract the muscles as if you were pulling the elevator up and squeeze them. Hold this tension for 5-10 seconds and then slowly relax. Repeat 10-15 times.

8. Cycling in the Air:

How to do:
Lie on your back with your knees bent and your feet flat on the floor. Pretend to make cycling movements in the air while contracting your pelvic floor muscles. Repeat this 10-15 times.

9. Pelvic tilt:

How to do:
Lie on your back with your knees bent and your feet flat on the floor. Tilt your pelvis forward and back by lifting your lower back off the ground and then lowering it back down. Tighten your pelvic floor muscles as you tilt your pelvis. Repeat this 10-15 times.

10. Core Crunches With Kegels:

How to do:
Lie on your back with your knees bent and your hands behind your head. Slowly lift your head and shoulders off the ground while tightening your pelvic floor muscles. Hold this position for a few seconds and then slowly lower your head and shoulders. Repeat this 10-15 times.

It is important to perform these exercises regularly to strengthen the pelvic floor muscles and improve overall health. Start with a comfortable number of repetitions and gradually increase as your muscles become stronger. If you are unsure about performing these exercises, consult a healthcare provider for advice and guidance. With dedication and consistency, you can achieve a strong and healthy pelvic floor.

Tips & Tricks for Maximum Results

  • 📆 Be consistent with your exercise schedule; Rome wasn't built in a day either!

  • 🗝 Patience is key; Don't expect spectacular results immediately after two days (although that would be cool).

  • ✋🏾 Make sure that only your pelvic floor muscles are working; if others interfere (I'm talking about your abs and glutes), you're doing something wrong.

Tips for Persevering

  • 📱 Put reminders on your phone; Nothing says 'romantic' like a notification that says "Time to squeeze!"

  • 🍿 Link it to daily activities such as brushing your teeth or watching Netflix; multitasking at its best!

  • 🧨 Patience is a virtue; Don't expect fireworks immediately after one day of training - give it some time.

  • 📝 Keep a diary; Nothing is more motivating than seeing how far you have come!

“Reminder: Your love life deserves as much attention as any other form of exercise.”

Exercises to Test the Strength of your Pelvic Floor Muscles

Here are some simple exercises you can do to test the strength of your pelvic floor muscles:

1. The Stop-and-Start Test:

How to do: Go to the toilet to urinate and start urinating. Then suddenly try to stop the flow of urine by tightening your pelvic floor muscles. If you can stop the flow easily, your pelvic floor muscles are probably fairly strong. But if it's difficult to stop the flow or you can't do it at all, your muscles may be weakened.

2. The Squeeze Test:

How to do it: Sit comfortably or lie flat on your back. Squeeze your pelvic floor muscles as if you were trying to prevent passing urine or gas. Hold this tension and count how long you can hold the contraction before you start to fatigue. Ideally, you should be able to hold the contraction for at least 10 seconds.

3. The Lift-and-Hold Test:

How to do it: Lie flat on your back with your knees bent and your feet flat on the floor. Tighten your pelvic floor muscles as if you were trying to lift something. Hold this tension and see if you can lift your hips and pelvic floor slightly off the ground. If you can do this and hold it for a few seconds, your muscles are fairly strong.

4. The Kegel Ball Test:

How to do it: If you have access to Kegel balls (vagina balls), try inserting a ball into your vagina and holding it in place using your pelvic floor muscles. If you can hold the ball easily and it feels like it stays in place without much effort, your muscles probably have good strength and control.

5. The Awareness Test:

How to do it: Spend some time being aware of your pelvic floor muscles throughout the day. Try to tighten and relax your pelvic floor muscles at different times. If you feel that you have control over these muscles and can consciously activate them, this is a sign of good strength and control.

It is important to note that these tests are not a substitute for a professional assessment of your pelvic floor function by a doctor or pelvic floor therapist. If you are concerned about the strength or function of your pelvic floor muscles, consult a professional for a more thorough evaluation and advice on possible treatments and exercises.

Aids for Kegel exercises

Now you may be wondering, "If I can do those exercises on my own, why would I need any aids?" Well, dear reader, sometimes every superhero needs a sidekick. In this case, tools can be your sidekicks to train more effectively and see results faster.

Benefits of Aids for Kegel Exercises

  • 🖤 ​​Motivation: Let's be honest; Sometimes finding motivation to exercise is as difficult as finding an avocado that's ripe just right.

  • 🖤 ​​Feedback: Many tools provide real-time feedback so you can see how well you're doing. A bit like a personal coach!

  • 🖤 ​​Variation: Just like with any other training, variation is recommended to ensure that all muscles are properly addressed.

Three Top Tools for Kegel Exercises

Since we're now scientists in this field (or at least it feels like that), let's take a look at three top sidekicks that can help you come back stronger than ever.

Kegel-ball-by-Kegel exercises

1. Weights for Kegel exercises

Weights? Of course! But don't worry, we're not bench pressing with this. These small weights are inserted and held where they should stay through Kegel exercise. They come in different weights so you can build up as you get stronger.


2. Biofeedback Devices

This may sound like something out of a sci-fi movie, but biofeedback devices are truly amazing! They help measure your performance by providing feedback on how effectively you are doing the exercise. Some can even be connected to an app for even more insights and fun during training.

pelvic floor exersizer

3. Electrical Stimulators

For those who think, "I want some extra power," then electric massagers may be for you. These devices help activate the pelvic floor muscles by applying mild electrical impulses, causing them to contract.

Train Your Pelvic Floor Muscles with Vagina Balls

Pelvic floor training with Kegel balls

A popular and effective way to train the pelvic floor is by using vaginal balls, also known as Kegel balls or Kegel weights. We will now explain to you what vagina balls are and how they can be used to train the pelvic floor.

What are Vagina Balls?

vaginal balls for pelvic floor training

Vagina balls are small, weighted balls designed to be inserted into the vagina. They are usually made of materials such as silicone or plastic and have a string or other form of handle for easy removal. These balls come in different sizes and weights so you can choose what best suits your needs.

How Do Vagina Balls Work?

this is how vagina balls work

Using vagina balls is simple but effective. When you place the balls in your vagina, the pelvic floor muscles must tighten to keep them in place. These automatic contractions of the muscles help strengthen the pelvic floor and improve control of the bladder and pelvic organs. Regularly wearing vaginal balls can strengthen the muscles and reduce any problems with incontinence.

How to Use Vagina Balls

1. Choose the Right Balls:

Start by choosing vaginal balls that are right for you. As a beginner, it may be best to start with lighter balls and gradually move up to heavier weights as your muscles get stronger.

2. Clean the Balls:

Before using the balls, it is important to clean them thoroughly with warm water and mild soap. Make sure they are completely dry before using them.

3. Apply Lubricant:

Apply a little water-based lubricant to the balls to make insertion easier and more comfortable.

4. Relax and Breathe:

Find a comfortable position, such as lying down with your knees bent, and relax your pelvic floor muscles. Take a few deep breaths to relax.

5. Insert the Balls:

Hold the balls by the handle and gently insert them into your vagina. Slowly push them in until they are comfortably in place. Make sure the handle stays outside your body so you can easily remove the balls.

6. Train Your Muscles:

While the balls are in your vagina, you can do various pelvic floor exercises. Try to tighten and then relax the muscles around the balls. Experiment with different contractions and relaxations to train the muscles in different ways.

7. Wear Them Regularly:

Try to wear the vaginal balls regularly, for example during daily activities such as walking or household chores. Start with short periods of carrying and gradually increase the duration as your muscles get stronger.

8. Remove the Balls:

When you have finished exercising, you can gently remove the balls by pulling the handle. Clean them again with warm water and soap before storing them.

Tips for While Training

  • 🖤 ​​Start with shorter sessions and gradually increase them.

  • 🖤 ​​Move around while the balls are inserted; walk or do some household chores.

  • 🖤 ​​Keep breathing! It sounds logical, but sometimes we forget this when we concentrate.

  • 🖤 ​​Don't forget to clean them after use - hygiene is important!

  • 🖤 ​​If you experience pain or discomfort while wearing the balls, stop immediately and consult a doctor.

  • 🖤 ​​Start with light weights and gradually build up as your muscles get stronger.

  • 🖤 ​​Clean the balls thoroughly before and after each use to prevent infections.

  • 🖤 ​​Consult a doctor or a pelvic floor therapist if you have any questions or concerns about the use of vaginal balls.

Frequently Asked Questions About Using Vagina Balls

Can They Disappear In There?

Absolutely not! There's no Narnia in the back - so don't worry; Everything that goes in can also come out again.

How Long Should I Wear Them?

This depends on your personal preference and stamina. Start with 10-15 minutes a day and build up based on how comfortable you feel!

Are There Risks Associated with Using Vagina Balls?

As with any exercise routine, there can be risks if things are not done correctly. Make sure you start with appropriate weights and never force anything that feels uncomfortable - your body sets limits that must be respected!

Why Train Your Pelvic Floor Muscles for Sex?


Training the pelvic floor muscles is not only important for preventing urinary incontinence or supporting the pelvic organs, but it can also have significant benefits for your sex life. The pelvic floor muscles play a crucial role in sexual function and pleasure for both men and women. Now read why this is!

1. Increased Sexual Pleasure:

Strong pelvic floor muscles can lead to more intense orgasms and improved sexual pleasure. When the pelvic floor muscles are strong, when contracted during sexual activity they can provide more intense stimulation to the genitals, which can result in increased sensation and pleasure.

2. Improved Sexual Performance:

A well-trained pelvic floor can contribute to better sexual performance. Strong pelvic floor muscles can help maintain an erection in men and improve ejaculation control. In women, a strong pelvic floor can improve vaginal muscle tone, giving them more control over contractions during sexual activity.

3. Better Orgasms:

A strong pelvic floor can lead to more powerful and longer-lasting orgasms. By training the pelvic floor muscles, both men and women can increase the intensity and duration of their orgasms. This is because the pelvic floor muscles contribute to strengthening the contractions during an orgasm.

4. Improved Sexual Health After Childbirth:

For women, exercising the pelvic floor muscles after childbirth can help restore muscle tone and reduce postpartum symptoms such as vaginal looseness and decreased sexual sensation. This can improve new mothers' sexual well-being and help them feel reconnected with their sexuality.

5. Prevention of Sexual Dysfunctions:

Exercising the pelvic floor muscles can also help prevent sexual dysfunctions, such as erectile dysfunction in men and vaginal laxity in women. Regularly training the pelvic floor muscles can make these muscles stronger and more resilient, making them better able to support sexual functions.


Sports that are good for your pelvic floor

sports-good-for-pelvic floor muscles

Yes, there are also certain sports that are not only fun, but also take your pelvic floor (and thus indirectly your intimacy life) to a higher level!

Let's take a closer look at Pilates

Named after Joseph Pilates who introduced it as “Contrology,” Pilates is so much more than moving slowly while trying to figure out what to eat for dinner. This sport is all about control, precision and breathing. The great thing about it is that many exercises are aimed at strengthening the core and yes, you guessed it, also the pelvic floor muscles. So in addition to that tight belly, you are also working on a strong foundation for your intimate health.

Yoga: Not just for flexible people

Just throw all those prejudices overboard; yoga is for everyone! And no, you don't have to be able to put your leg behind your head to participate. Yoga offers numerous postures (asanas) that help strengthen and relax the pelvic floor. Think of the Kegel exercise on steroids. In addition, yoga helps with stress reduction; something that can also benefit your sex life!

Dancing: Shake it till you make it

Do you always feel that irresistible urge to move when your favorite song comes on? Good news! Dancing is not only super fun, but also great for training many different muscle groups including... drum roll... the pelvic floor muscles! Whether you choose Zumba, salsa or just let loose in the living room; every form of dance contributes to a strong and supple pelvic floor.

Cycling: On the way to a strong bottom

Put on that bicycle helmet (safety first!) because cycling is fantastic for exercising your downstairs neighborhood. Okay, maybe after a long bike ride it feels like everything down there has gone numb, but cycling really stimulates circulation and strength in the legs and pelvic floor. Bonus points if you choose to cycle outside - you get fresh air and vitamin D for free!

Swimming: Let that pelvis float

Say goodbye to sweating and hello to floating fun. Swimming is the low-impact sport that allows you to train all your muscles without too much strain - including of course our best friend: the pelvic floor muscle. The water offers natural resistance, making every movement count.

Bonus round: Horse riding

Ever thought horse riding could help with something other than sore buttocks afterwards? Think again! Horse riding requires balance and constant adjustment of posture, which – surprise surprise – mainly involves your pelvic floor muscles.

What to Do When Kegel Exercises Don't Help?

Kegel exercises are very effective for many people, but unfortunately they don't always work for everyone. If you find that Kegel exercises are not producing the results you want, there are several alternative treatments and strategies you can consider. Here are some steps you can take if Kegel exercises don't help:

1. Consult a Professional:

If Kegel exercises do not have the desired effect, it is wise to consult a doctor or a pelvic floor therapist. They can help you identify the underlying cause of your symptoms and suggest alternative treatments that better suit your situation.

2. Consider Pelvic Floor Physiotherapy:

Pelvic floor physiotherapy is a specialized form of physiotherapy that focuses on treating pelvic floor problems. A pelvic floor therapist can help you identify weak muscles and develop a personalized treatment plan specific to your needs.

3. Electrostimulation:

Electrostimulation is a technique that uses electrical stimulation to activate the muscles of the pelvic floor. This can be done using special devices that deliver electrical impulses to the pelvic floor muscles, causing them to contract and become stronger.

4. Vaginal Therapy Devices:

There are several vaginal therapy devices available that can help strengthen the pelvic floor muscles. These devices can range from vibrating balls to biofeedback devices that give you feedback on your muscle contractions.

5. Medication:

In some cases, medication may be prescribed to treat pelvic floor problems, such as medications that relax muscles or improve bladder function.

6. Surgical Options:

In severe cases, when other treatments have proven ineffective, surgical intervention may be considered. Surgery can be used to correct structural problems in the pelvic area or to improve the function of the pelvic floor muscles.


So, there you have it! Kegel exercises are a great way to strengthen your pelvic floor muscles and experience several intimacy benefits. From better control to more intense pleasure, there really is something for everyone. But if Kegel exercises do not produce the desired results, there is no need to worry. There are plenty of alternative treatments and strategies you can try, such as pelvic floor physiotherapy or electrostimulation. The most important thing is to be patient and seek the right help from professionals if necessary. So what are you waiting for? Start training those pelvic floor muscles today and let them shine in all their glory!


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