There’s a lot of talk about fitness this time of year but not so much when it comes to sexual fitness. So we thought we’d kick off 2019 with a Kegel strengthening how-to guide from Intimate Rose. We’ll talk more about the sexual benefits associated with strong pelvic floor muscles in future posts, so stay tuned. In the meantime, we’ve added these kegel exercises to our routine! (Be sure to check with your physician if you have any questions or concerns about kegel exercises.)
Kegel Exercises For Better Sex
June 10, 2018
TIGHTEN YOUR VAGINA FOR BETTER SEX USING KEGELS
The pelvic floor muscles’ tone, strength and general health are vital to sexual function as they play a key role in arousal, pleasure, and orgasm response. When the muscles are strong the female orgasm response is heightened, and the firmness can provide improved pleasure for their partner.
Strengthening the pelvic floor muscles through specific exercise is shown to be highly effective in improving sexual satisfaction. These exercises are referred to as Kegels are often used in conjunction with either Kegel weights, cones, eggs or balls. These devices cut down the amount of time needed for each workout considerably. So if you're serious about tightening things up down there, it's definitely worth considering to look for a vaginal weight set (Like our industry leading ones shown here). Next, we'll cover the basic Kegel and if you're more visual, there's images for each exercise below!
BASIC PELVIC FLOOR STRENGTHENING
The proper way to perform a Kegel is to imagine that your urethra is a telescope, and that you are going to pull the telescope up and into your body. While your abdominal muscles will slightly contract with this exercise, you want to avoid contracting your buttocks or pulling your abdominals in too tightly. Breathing is also highly important during this exercise.
Holding your breath will place pressure on the bladder and pelvic floor, thus making it very difficult to contract the muscles properly. The breathing pattern for this exercise is to inhale and remain relaxed, then exhale as if you were blowing out birthday candles, and simultaneously perform a Kegel.
To do a Kegel: Begin either lying down or sitting in a comfortable chair. Inhale relax. Exhale, contract the pelvic floor and hold the contraction for 5 seconds, then relax for 5 seconds. Repeat 10 times. Do this 4 times daily. Gradually work on progressing the 5 second hold to 10 seconds.
Once you have mastered doing Kegels, you can progress pelvic floor strength by performing more challenging exercises. These exercises are done while performing a Kegel. The intention is that you will be able to sustain the Kegel throughout the range of movement.
Kegel with Bridge
Begin lying on your back with knees bent and feet hip width apart. Inhale through the nose. Exhale through the mouth and simultaneously do a Kegel then lift your hips up off the floor approximately 2-4 inches, then set them down. Inhale and relax your muscles, then exhale and repeat.
Perform 10 times. Do this 3-5 times per week.
Kegel with March
Begin lying on your back with knees bent and feet hip width apart. Inhale through the nose. Exhale through the mouth and simultaneously do a Kegel then lift your right leg up to 90 degrees, then slowly set it back down.
Avoid allowing your pelvis to move. Inhale and relax your muscles, then exhale, perform a Kegel, and repeat on the left leg, alternating back and forth. Note: you do not need to pause while the leg is lifted, this should be a slow yet continuous movement.
Do 10 repetitions on each leg. Do this 3-5 times per week.
PROGRESSING WITH KEGEL WEIGHTS
When these exercises become easier, you may progress these exercises by adding vaginal exercise weights like the ones from Intimate Rose. To find the proper weight to exercise with, begin by placing the white vaginal weight into the vagina as you would a tampon. Stand up and attempt to hold the weight inside the vagina for 1 minute.
If this can be easily achieved, attempt to walk around doing chores in your home with your clothing on as you normally would with the weight inserted for 20 minutes. If this can be achieved quite easily, attempt to do this with the next heaviest weight on a subsequent day.
If the weight falls out into your underwear, go back down to the previous weight that you were able to tolerate for 20 minutes, and use this weight to perform the Basic Kegel. Perform these exercises 3-5 days per week. After a few weeks you may feel ready to progress to the next heaviest weight.
FUNCTIONAL KEGEL TRAINING FOR IMPROVED SEX
For further progression of pelvic floor strength, the below exercises challenge the pelvic floor more dynamically by adding specific movement upright against gravity. To do these exercises, place in the vaginal weight that you are able to maintain for 20 minutes as described before, and perform the following exercises 3-5 times per week:
With the weight in, stand up tall with good posture, feet standing hip width apart.
Inhale and relax. Then exhale, and simultaneously do a Kegel, holding the Kegel while exhaling for 5 seconds. Inhale and relax. Repeat 10 times.
Standing Heel Raise Kegel
Stand at your kitchen counter for support with vaginal weight in.
Inhale and relax. Exhale and simultaneously do a Kegel and slowly raise up onto the balls of your feet and then come back down with control. Once your feet are flat on the floor again, inhale and relax the pelvic floor, then exhale and repeat.
You should feel the Kegel throughout the entire process of raising up onto the toes and lowering back down. Repeat 10 times.
Mini Squat Kegel
Stand at your kitchen counter for balance and support with the vaginal weight in.
Inhale and relax. Exhale and simultaneously do a Kegel, then bend your knees to approximately 45 degrees while pressing your hips backward as if you were going to sit in a chair. Maintaining the Kegel, return to standing. The Kegel and the gentle exhale should be maintained throughout the entire duration of movement. Once you return to standing, inhale and relax. Repeat 10 times.
The kegel weight system from Intimate Rose is doctor recommended. They help you get a tighter vagina faster than regular kegel exercises alone.
Before we jump into the exercises, let's briefly go over how they improve the experience and the benefits sexually.
BENEFITS OF STRENGTHENING THE PELVIC FLOOR MUSCLES
Sexual intercourse is known to be improved for both men and women who have strong pelvic floor muscles. The pelvic floor itself is a group of muscles that support the pelvic organs.
You can target these muscles by performing what are known as kegel exercises and if you are serious about saving time and getting faster results can add vaginal or kegel weights into your workouts. Unlike other products, our system comes with weights, exercises videos and more to get better results in less time.
About Intimate Rose
Mission: Intimate Rose is committed to helping women overcome sensitive
health issues and feel their best.
Meet Intimate Rose President/Chief Clinical Officer, Dr. Amanda Olson, DPT, PRPC. Dr. Amanda completed her doctorate degree in physical therapy, and began her career as a pediatric neurology specialist. Following recovery from a tragic accident in 2008 resulting in significant damage to the muscles, tendons and ligaments of her pelvic floor, Dr. Amanda changed her focus from pediatrics to pelvic physical therapy. She spent seven years studying to be a physical therapist and four additional years earning her CAPP-PF (Certification of Advanced Practitioner Practice in Pelvic Floor) by the American Physical Therapy Association. Dr. Amanda is also the author of Restoring the Pelvic Floor for Women.