Kegel Exercises: The Essential Workout for Every Woman

Aug 062013

Kegel ExercisesNone of us wants to feel any less than our best. Staying active, eating well and leading a varied lifestyle are all ways of keeping in great condition; however, research indicates that there is one crucial area of our bodies that we often neglect.

As with all muscles, the pelvic floor muscles require regular exercise to stay healthy and strong. Their elasticity can also be affected by factors such as childbirth and menopause. They act as a sling for pelvic organs such as the bladder and the uterus, offering life-long support and potentially influencing everything from continence to enjoyment of intimacy. Unfortunately, research indicates that 1 in 3 women may have a pelvic floor disorder, with 27.6% of women worldwide suffering from urinary incontinence.

Kegel exercises – which consist of a series of voluntary contractions of the pelvic floor – are an easy way to tone up these muscles, and are simple to integrate into your daily routine. Below are some tips to help you get started:

Starting Early

A healthy pelvic floor is crucial for women of every age, so it’s important to start exercising before you start to have problems. Here’s OB/GYN and Intimina Medical Advisory Board member Dr. Bailey Birkolz with advice on what age to start your Kegels:


Finding the Pelvic Floor Muscles

The first step is making sure you know exactly how to find and feel your pelvic floor muscles. One method is to try to stop the flow of urine. This should only be tested once a week, rather than as a regular exercise. Never attempt this if you have difficulty emptying your bladder.

You may also be able to feel your pelvic floor muscles by inserting a lubricated finger to feel the walls of your vagina while lifting and squeezing your pelvic openings (the vagina, urethra and anus).

Creating an effective routine

Because your pelvic floor is hidden, you can do Kegels anywhere without anyone being any the wiser. However, most women initially find the exercises easier in a sitting or lying position. When comfortable, squeeze your pelvic floor muscles tightly in an upward motion, maintaining your normal breathing pattern and ensuring that you don’t flex your abdominal or buttocks muscles at the same time. Hold and then relax. Give your muscles a couple of seconds to recover, and then repeat.

Do several cycles of Kegels each day, and don’t assume results will be instant – you wouldn’t expect washboard abs after one visit to the gym.

Using an exercise aid

Many women improperly embark on fruitless Kegel routines, which can be linked to a lack of motivation to exercise, or to not being able to find the pelvic floor muscles – one report has suggested that as many as half of women are unable to accurately locate their pelvic floor. As such, it can be helpful to use a weighted Kegel exercise device in your daily routine. As with any exercise aid, this will ensure that you use the right muscles, and give additional resistance when performing the exercises themselves.

However you choose to structure your routine, the important thing to remember is that a stronger pelvic floor is only ever a good thing. Whether you’re an expecting or new mother, going through menopause, or looking for more satisfying intimate experiences, Kegel exercises are a great way to strengthen your pelvic floor muscles and improve your quality of life.


Please note that advice offered by Intimina may not be relevant to your individual case. For specific concerns regarding your health, always consult your physician or other licensed medical practitioners.

Woman in orgasmic ecstasy

Meet Your New Orgasmic Workout – How to Add Pleasure to Your Kegel Routine

Kegels are our favorite way to get your fitness on, and it’s easy to see why. These vagina-strengthening exercises feel good, and they’re good for you. C’mon, try and tell us you can say the same about kale salads! If you haven’t caught on the the Kegel craze yet, we’ll fill you in. Kegel exercises [...]

Read more »


Lift & Squeeze: Comparing Laselle and KegelSmart Pelvic Floor Trainers

Sure, we know how important pelvic floor strength is for our overall health, but do any of us actually know if we’re doing them right?   Enter Kegel exercisers – handly little devices that range from beautifully simple to astoundingly high tech (while always easy to use). We’ve got 2 types of products – Laselle [...]

Read more »


How to Deal with an Overactive Bladder

Urination is a normal part of a healthy, functioning body, but when does an ‘active’ bladder become an ‘overactive’ bladder? On average, you can expect to go about eight times a day; if you down a Route 44 Slurpee, at least one extra trip to the loo is in your near future. But an overactive [...]

Read more »

what age should you start doing kegels

Kegels: The Earlier the Better?

Whether you pronounce it key-gul or kay-gul, you’ve probably heard something about this wonderful little workout. Developed by Dr. Kegel, this exercise is a simple contraction of your pelvic floor muscles (upwards and inwards) which can build strength and tone over time. The benefits of Kegeling range from improving your sex life to preventing incontinence, [...]

Read more »

vagina exercise weights

How to Use Vagina Weights: 8 Dos and Don’ts

The muscles of the pelvic floor have one of the toughest jobs in the whole body, supporting many of our vital organs and helping us to stay in control of many of our bodily functions. Good pelvic floor strength also increases sexual sensation and can help prepare for, and recover from childbirth. So it’s really [...]

Read more »

14 Things You Didn’t Know About Your Pelvic Floor Muscles

When it comes to being fit and healthy, it’s not just what’s on the outside that counts. No siree, staying in shape is as much about the inside as the out. And yet, a hugely important part of our internal anatomy is constantly overlooked when we discuss exercise or anything else for that matter… The [...]

Read more »

woman wearing sunglasses holding illustrated weights

And Squeeze! Why You NEED Vagina Weights in Your Life

You’ve most likely heard (over and over again) how important a strong pelvic floor is, from avoiding wet panties (the bad kind) to intensifying your moans n’ groans (the good kind). Yet for many women, the ol’ lift-and-squeeze Kegel method can seem like a pretty vague and uneventful workout. Because we cannot see or feel our [...]

Read more »

do kegels work intimina kegelsmart

Do Kegels work? Yes they do! Here are the facts

From your doctor to your mom, people are always reminding women to keep up with their Kegels. But a lot of women worry that they’re doing all that squeezing in vain because they read an article by a nay-sayer or they don’t get results as soon as they start Kegeling. Don’t give up on your [...]

Read more »

5 Reasons to Start Doing Kegels – Right Now

You’ve heard it before: “do your Kegels! They’re great for you!” But a lot of us like to think that it doesn’t apply to us – especially if we’re not experiencing any obvious problems right now. But the reality is ALL women need a healthy pelvic floor and Kegel exercises are one of the best [...]

Read more »

Diabetes and Incontinence – Why and How to Treat it

Approximately 13 million American women have diabetes and they experience many challenges, but one of the more embarrassing side effects is an increased risk of urinary incontinence. Even though women with diabetes have up to a 70% increased risk of developing incontinence, it remains one of the more difficult topics for women to discuss, so [...]

Read more »

  • Sign Up. It's Rewarding!
  • Join our newsletter list today.
  • Enjoy 10% off your first order.
  • *Email address
  •  Birthday
  • *Required field
      View our terms and conditions
INTIMINA uses cookies to improve our service to the customer. By continuing to browse our site, you agree to our use of cookies detailed here . ACCEPT