Pelvic floor exercises (Kegels) are a series of muscle contractions that strengthen and tone the pelvic floor muscles. The exercises can be done anywhere, anytime, and can improve bladder control, bowel function, posture, and sexual pleasure. They consist of contracting and releasing the muscles responsible for stopping the flow of urine and starting the flow of menstrual blood. These include the levator ani, ischiocavernosus, bulbospongiosus, pubococcygeus, puborectalis, and urogenital diaphragm muscles. Strengthening these muscles can enhance sexual sensation for all genders, including cisgender women and transmen, cisgender men, and nonbinary people.
Benefits of Kegels
Pelvic floor exercises have many benefits. They can strengthen and tone the pelvic floor muscles, improving bladder and bowel control and reducing symptoms such as urinary incontinence, fecal incontinence, and prolapse. They can also help maintain proper spinal alignment and increase sexual stamina during intercourse. For cisgender women and transmen, they can increase vaginal tightness and arousal during sex. For cisgender men, they can improve erection firmness and ejaculation control. Nonbinary people may benefit from increased anal or penile pleasure.
How to do Kegels
To do Kegels, sit on a chair with your feet flat on the ground. Relax the lower body and tense the pelvic floor muscles by squeezing them as if trying to stop the flow of urine or start your period. Hold this position for 5-10 seconds before relaxing. Repeat 3 sets of 20 reps per day. You can gradually increase the number of reps and sets over time.
Tips for Kegel success
For best results, perform Kegels regularly and consistently. Avoid straining too hard or holding the contractions too long. Start slowly and build up to more advanced techniques such as flutter kicks, reverse kegels, and holding and pulsing. Breathe deeply during each exercise to reduce stress and focus on the sensation of contracting the muscles. Use visualization tools such as imagining holding a pearl between your legs or a marble in your vagina/anus.
When done correctly, Kegels can enhance sexual sensation for all genders. Cisgender women and transmen can experience increased vaginal tightness and arousal, while cisgender men can improve their ability to maintain an erection. Nonbinary people may find that Kegels enhance anal or penile pleasure. However, everyone should consult with a healthcare professional before beginning these exercises, especially if they have any preexisting conditions or injuries.
Conclusion: Pelvic floor exercises (Kegels) are effective and easy ways to strengthen the pelvic floor muscles, improving bladder and bowel control, spinal alignment, and sexual pleasure. They can be performed anywhere, anytime, and require no special equipment. With practice and consistency, anyone can enjoy the benefits of Kegels.