Kegel Exercises and Pelvic Floor Muscles: Frequently Asked Questions

Posted by Anna Bergeron on

Where are the Kegel muscles located in the body?

The term "Kegel muscles" collectively refers to the muscles of the coccygeus, the right and left levator ani, and the connective tissue surrounding them. In "everyday English," the Kegel muscles are located below the pelvic bone, surrounding the reproductive organs as well as the rectum and bladder.

Why are they called the Kegel muscles?

The name "Kegel muscles" comes from Dr. Arnold Kegel, a gynecologist who worked in the 1940s. He published a book discussing the importance of strengthening the Kegel muscles, especially for women, and suggested several exercises which could be performed at home as part of a workout routine. Today, the terms "Kegel muscles" and "pelvic floor muscles" are used interchangeably and refer to the same muscle group.

Why is it important to strengthen the Kegel muscles?

Strengthening the Kegel muscles is important for a number of reasons. The Kegel muscles cushion and support a number of key organs, including the uterus, ovaries, bladder, rectum, and the lower part of the large intestine. Strong Kegel muscles lessen the chance of prolapse of any of these organs occurring, even later in life or during menopause. Kegel muscles also control the release of waste from the bladder and rectum. Strong Kegel muscles significantly lessen the chance of suffering from urinary incontinence.

What are Kegel exercises?

"Kegel exercises" refer to any kind of strength or exercise - with or without weights - which isolates and targets the muscles of the pelvic floor. As with every other muscle group in the body, there are a wide variety of exercises which, if performed regularly, can greatly strengthen and improve the control of the Kegel muscles. Some can be performed without any kind of tool or aid, however, many involve vaginal weights, Ben wa balls or, of course, yoni eggs.

How do I get started doing Kegel exercises?

Starting Kegel exercises involves generally the same process as beginning any other type of exercise. First, research exercises using printed or online resources to familiarize yourself with what you will be doing before getting started. We recommend watching tutorial videos or studying multi-step diagrams so that you understand the proper posture and forms to use. Once you have done your research, set aside a specific time during the day to "do your Kegels". Sit on a flat surface such as a hardwood floor or yoga mat. Start with just a few minutes per day, and then gradually increase the amount of time / number of repetition as you get more comfortable with your Kegel routine.

What are the most effective Kegel exercises?

There are a wide variety of Kegel exercises which you can do. Be sure to try out lots of different ones before deciding which ones work best for you. Don't just stick to one exercise - include at least three or four different variations in your workout, so you do not overwork any one single muscle. Some simple Kegel exercises you can get started with include doing squats, bridges, or yoga poses with your yoni egg inside you. While you are holding the pose or stretch, slowly, regularly clench and unclench your vagina around the yoni egg. Make sure to focus on feeling the egg inside you and taking note of which muscles you are engaging with each exercise.

How often should I do Kegel exercises?

Like any other type of exercise, Kegel exercises are most effective if they are performed regularly as part of a workout routine. When starting out, try to perform Kegel exercises at least three times per week. As your pelvic floor gets stronger and your comfort level with the exercise routine increases, you can increase frequency until you are "doing your Kegels" every other day or perhaps even every day. Just remember to take the occasional day off so that your vagina can rest!

How do I know if my Kegel exercises are working?

First of all, you'll probably be a bit sore after your workout! Unfortunately, in the short term, one of the best ways to tell that an exercise is working is that your muscle feels sore but thoroughly well-worked after each session. In the long term, however, you will definitely begin to notice changes. Your vagina will grow stronger and you will have greater control over its motions, including during sex. You may also find yourself having more energy in general and more sexual energy in particular, and you may begin desiring sex more frequently.

Can I tie weights to the string of my drilled yoni egg?

Absolutely! This is one of the major reasons why drilled yoni eggs are manufactured in the first place. You can attach vaginal weights of various sizes to your egg via the string and use them to perform Kegel exercises. Regular practice with vaginal weights will result in much stronger pelvic floor muscles which will decrease the intensity of menstrual cramps and pregnancy pains as well as making sex more pleasurable for both you and your partner!

Can I use a yoni egg for vaginal weightlifting?

Yes! Similar to ben wa balls, yoni eggs can be used for vaginal weightlifting exercises. This is accomplished by attaching a weight to your yoni egg and performing lifting exercises such as squats and leg lifts. Keep in mind that vaginal weightlifting can only be successfully carried out with drilled yoni eggs - a special type of yoni egg which contains a hole to which string and weights can be tied. Just like all other types of yoni egg-based exercises, vaginal weightlifting is most effective when you develop a regular routine of at least a few minutes per day.

What size vaginal weight should I start with?

If you've never used a yoni egg before, it is recommended that you start out with just the egg and take a few sessions to get accustomed to it before adding a vaginal weight. Once you are ready, start with a small, lightweight object. Standard Kegel weights typically begin as low as 20 grams, with weights of up to 100 grams not being uncommon. It is best if you utilize multiple weights, as you should not "stay stagnant" at one weight and should gradually increase your weight as your vaginal muscles become stronger and you become more comfortable.

What household objects can be used as vaginal weights?

It is generally considered the best option to use a set of officially designated vaginal weights alongside your yoni egg. However, if you want to get started with a routine but don't yet own any vaginal weights, there are a few household objects which can be safely used. The best option is a small pouch made from spare cloth and filled with rocks, beans, rice or sand. Other potential options could include small toys, non-breakable jewelry and accessory items, or small office supplies such as rolls of tape. Just remember to clean any improvised vagnal weights after each session!

Which yoni egg materials are best for vaginal weightlifting?

Any and all yoni egg materials can be used for vaginal weightlifting. The only requirement is that you use a drilled yoni egg, as it contains a hole / string to which the weight can be attached. If you are not sure where to get started, why not try a nice, sturdy green jade or black obsidian yoni egg for your first weightlifting choice?

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