Let’s Talk Kegels (Like… REALLY Talk About Them)

So today we’re talking KEGELS.

Like… really talking about them.

✔️ The what
✔️ The why
✔️ What goes wrong
✔️ And the part I get asked about the most… HOW to actually do them correctly

Let’s dive in 👇

What ARE Pelvic Floor Muscles?

Your pelvic floor is a group of muscles, ligaments, and tissues that form a sling-shaped “hammock” at the base of your pelvis.

These muscles support:
• Your bladder
• Your bowel
• Your reproductive organs
• Sexual function
• Core stability & posture

In women, they support the uterus, vagina, and rectum.
In men, they support the prostate, bladder, and rectum.

So yes… they’re kind of important 🤣

Why Should You Exercise Them?

Strong pelvic floor muscles act like your body’s built-in support system.

Regular pelvic floor exercises can help:

✨ Reduce urinary leakage
✨ Improve sexual pleasure & orgasm intensity
✨ Support pregnancy & postpartum recovery
✨ Improve core strength & posture
✨ Reduce lower back pain
✨ Lower the risk of prolapse

And here’s the important part nobody talks about enough:

Pelvic floor weakness isn’t just a postpartum issue.

Aging, menopause, surgery, chronic coughing, constipation, heavy lifting, and inactivity can all impact these muscles over time.

Muscles weaken when we don’t actively use them… and pelvic floor muscles are no exception.

What Happens When the Pelvic Floor Weakens?

Weak or damaged pelvic floor muscles can lead to:

• Leaking when you cough, sneeze, laugh, or exercise
• Trouble controlling gas or bowel movements (yikes 😅)
• Pelvic organ prolapse
• Constipation or difficulty emptying the bladder
• Pain during sex
• Reduced sensation or erectile dysfunction
• Pelvic floor dysfunction (tight or poorly coordinated muscles)

These issues affect MILLIONS of people… but most people are too embarrassed to talk about them.

Remember: I’m not a doctor and can’t give medical advice…

…but I can tell you about poop leakage to motivate you into doing your exercises 🤣

So… How Do You Actually Do a Kegel Correctly?

This is where a lot of people accidentally go wrong.

Step 1: Find the Right Muscles

Think about the muscles you’d use to:
• Stop the flow of urine
OR
• Stop yourself from passing gas

That gentle squeeze/lift? Those are your pelvic floor muscles.

Women: You’ll feel a lift internally around the vagina and rectum.
Men: You may notice a lifting sensation around the penis/scrotum.

💡 Bonus Tip:
If you insert a clean finger into the vagina and squeeze, you should feel tightening around it.

Step 2: Practice Proper Technique

Imagine:
✨ Lifting a marble upward
✨ Pulling the muscles toward your belly button
✨ “Sucking upward” internally

(Which also happens to be a pretty great sex skill 🤣)

Now:
✔️ Tighten for 3–5 seconds
✔️ Relax completely for 3–5 seconds
✔️ Keep breathing normally
✔️ Don’t squeeze your thighs, butt, or stomach

Quality matters more than quantity.

Step 3: Build a Routine

Aim for:
• 10–15 reps
• 3 times per day

Start lying down first. Then progress to sitting and standing as you get stronger.

Consistency matters WAY more than intensity.

What About Kegel Exercisers?

Okay… let’s talk toys/tools because this is where people get confused.

Kegel Balls / Vaginal Weights

These work like resistance training for your pelvic floor.

Your muscles automatically contract to hold the weight in place, helping build:
✔️ Strength
✔️ Endurance
✔️ Body awareness

Think of them like dumbbells for your pelvic floor.

Best for:
✨ Beginners
✨ Strength training
✨ Building voluntary control

Vibrating or Electronic Pelvic Floor Stimulators

These use vibration or gentle electrical pulses to actively stimulate muscle contractions.

Some focus more on:
✨ Pleasure
✨ Blood flow
✨ Sensory feedback

Others are designed more for:
✨ Weak pelvic floors
✨ Incontinence support
✨ Learning proper muscle activation

Best for:
✨ People who struggle to “find” the muscles
✨ Motivation & consistency
✨ Combining pleasure + exercise

And honestly? A lot of people use BOTH.

Quick Safety Reminder 🚨

✔️ Start slowly
✔️ Use water-based lubricant
✔️ Clean toys thoroughly
✔️ Don’t overdo long wear times when starting out

And if you experience pain, prolapse symptoms, or severe leakage… please see a pelvic floor physical therapist before starting.

Because yes — pelvic floors can also be TOO tight, not just weak.

At the end of the day…

This stuff matters.

Your health matters.
Your comfort matters.
Your pleasure matters.

And if a toy/tool helps make pelvic floor care easier, more effective, or even more fun?

I’m fully here for it 😘