Kegel Exercises for Better Orgasms

Sarah Gibson

Sarah Gibson is the brains and attitude behind the playful adult toy website sexgear . She is also our official ‘sexpert’.

While children are a blessing, and absolute darlings 90% of the time, their entry into the world can leave you reeling in their wake. Not surprisingly, the pelvic floor undergoes a considerable amount of trauma.  The weight of a growing baby puts pressure on it, and with a vaginal delivery, you can experience bruising, stretching, and tears of the delicate tissues. Oh Joy! The end result? Slack tone, and even better - incontinence!

The muscles of the pelvic floor form a cradle to hold the bladder, womb and bowel in place and to control the muscles that close the anus, vagina and urethra.  When the pelvic floor muscles become weak or damaged, as the result of childbirth for example, they cannot do this effectively.

Pelvic floor weakness is a major cause of stress incontinence. This bladder weakness means that you might leak small amounts of urine while coughing, sneezing, laughing or exercising. And you are not alone - it is estimated that up to 25 per cent of new mothers suffer from this stress incontinence. In addition to the distress that stress incontinence can cause, many women and their partners report loose pelvic floor muscles contribute to decreased satisfaction in their lovemaking.

The good news is you can regain tone and strength in this area – and you don’t need a gym membership to do it.  New mothers and those whose pelvic floor is still recovering from their arrival of their now adult children can perform simple exercises to rehabilitate these muscles and improve strength.

Firstly, you need to locate the muscles that you need to target.   Kegel exercises focus on the  pubococcygeus (PC) muscles. To understand where these are and how they work, simply attempt to stop your flow of urine next time you go to the bathroom. The muscles you contract to achieve this are your PC muscles. If you are finding these difficult to control unaided you can use a pelvic exerciser.

Many women have documented success with Smart Balls (also known as geisha balls or duo balls). These are weighted balls that are covered in silicon. Simply lubricate them and insert, then wear them around the house. Just like when you wear a tampon, your vagina will contract to hold the balls in place. Because the weighted balls create a gentle vibration this can also be a pleasurable exercise too.

Now you need an exercise plan. Start with quick pumps, pause for 30 seconds and repeat. You should be able to achieve 2-3 sets of 15 pumps on your first attempt. Continue to do these pumps and over the next few months, you should eventually be targeting 100 pumps. Then try ‘holds’. This is when you contract your muscles slowly and gradually, then hold for 5 seconds, then slowly release. Work your way up to two sets of 25 reps. The final exercise is The Elevator. Slowly contract 1/3 of the way, pause, then 2/3 of the way, pause, then all the way. Do 10 reps two times a day.

So what results can you expect? Successfully achieving tightening in this area can result in less frequent urine leakage and improved ability to achieve orgasm, and a more intense orgasm for both yourself and your partner. If you commit yourself to performing these exercises daily you should expect to see results within 8 -12weeks. 

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  • Wice says
    Another benefit is that keeping these muscles fit can prevent uterine prolapse which s very common on women who have had two or more natural childbirths - although there are a number of other causes as well. This is definitely something to avoid.

    "What is uterine prolapse?
    Uterine prolapse is a condition in which a woman's uterus (womb) sags or slips out of its normal position. The uterus may slip enough that it drops partway into the vagina (birth canal), creating a lump or bulge. This is called incomplete prolapse. In a more severe case – called complete prolapse – the uterus slips so far out of place that some of the tissue drops outside of the vagina."
  • Anna says
    lol you have to have a non sexual benefit don't you wise =P
    • KH says
      haha! I have to admit I thought: Well that's probably true but not really very sexy :)
      • Dee-Dee says
        cmu....another article I was looking forward to having a quick look at but instead I jump straight to the comments....and saw uterine prolapse......well at least you try
      • Wice says
        Gosh, I would have thought it would be pretty miserable having sex with a prolapsed uterus!
      • Anna says
        =P its like KH said... its true... but not very sexy to talk about
      • Rosie says
        I tried to skip over what a uterine prolapse was. Oh the mental picture! *must do pf exercises more often*
      • Wice says
        Then again, most little kids think sex is either pretty gross or very funny!
      • Starlite5 says
        Oh the joys of being a woman! and I say this while having a cuddle with my 2 year old who insists Mummy sings " Bob the builder" while typing with one finger! i've edited all the mistakes oops not even! and now i have to go cos he wants to watch bob......!

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