How to Strengthen Your Pelvic Floor with Kegel Exercises & Adult Toys:

Are you looking for a fun and effective way to strengthen your pelvic floor muscles? Kegel exercises are a proven method for improving bladder control, reducing urinary incontinence, and enhancing sexual pleasure. But did you know that using adult toys can make your kegel routine even more enjoyable and effective? In this article, we will explore the benefits of kegel exercises and how adult toys can enhance your workout.  So let’s get down to it and start from the beginning.

What Are Kegel Exercises?

Kegel exercises are simple, discreet exercises that involve contracting and relaxing the muscles of the pelvic floor. These muscles support the bladder, uterus, and rectum and play a crucial role in bladder control, bowel control, and sexual function.

For that reason kegel exercises are recommended to strengthen the pelvic floor muscles, especially for women who experience urinary incontinence. Kegel exercises can be done discreetly anywhere, anytime, and without anyone knowing you’re doing them.

The Benefits of Kegel Exercises and Strong Pelvic Floor Muscles

Kegel exercises offer a range of benefits for women of all ages, including:

Improved bladder and bowel control:

Strong pelvic floor muscles can help prevent urinary and fecal incontinence, which can be especially beneficial for women who have given birth or experienced menopause.

Better sexual health & Enhanced sexual pleasure:

Strong pelvic floor muscles can increase sexual sensation and orgasm intensity.

Faster postpartum recovery:

Kegel exercises can help speed up recovery after childbirth and improve overall vaginal health.

Reduced risk of pelvic organ prolapse:

Pelvic organ prolapse is a condition where the pelvic organs, such as the bladder, uterus, or rectum, drop from their normal position and push against the vaginal walls. Kegel exercises can reduce the risk of pelvic organ prolapse by strengthening the pelvic floor muscles.

Improved overall quality of life:

Strong pelvic floor muscles can help improve posture, reduce back pain, and improve overall physical performance. Additionally, a strong pelvic floor can boost self-esteem and confidence.

It’s important to note that these benefits may not be immediate, and consistent exercise is required to see improvement. However, the benefits of strong pelvic floor muscles are certainly worth the effort.

How Adult Toys Can Enhance Your Kegel Exercise Routine

Using adult toys during kegel exercises can make the workout more enjoyable and effective. Here are some ways adult toys can help:

Increased resistance:

Using a weighted kegel ball or vaginal cone can add resistance to your kegel routine, making it more challenging and effective.

Biofeedback:

Some adult toys come with built-in sensors that can measure your pelvic floor muscle strength and provide biofeedback, such as the OhMiBod Lovelife Krush Kegel Excerciser. This can help you track your progress and adjust your workout accordingly.

Added pleasure:

Using a vibrating kegel ball can add a new level of pleasure to your kegel routine, making it more enjoyable and motivating to do.

How to Incorporate Adult Toys into Your Kegel Exercise Routine

If you’re interested in incorporating adult toys into your kegel exercise routine, here are some tips to get started:

Choose the right toy:

Look for a kegel ball or cone that is comfortable, safe, and easy to clean. Make sure the toy is made of body-safe materials and doesn’t contain harmful chemicals like phthalates.

Start with a beginner toy:

If you’re new to kegel exercises or adult toys, start with a beginner toy that is lightweight and easy to use. Gradually work your way up to heavier or more advanced toys as your muscles get stronger.

How to Choose the Right Kegel Ball

When it comes to selecting the right kegel ball, there are a few factors to consider. Here are some things to keep in mind when shopping for kegel balls:

Size

Kegel balls come in a variety of sizes, and it’s important to choose one that fits your body comfortably. Generally, smaller balls are easier to hold in place and are a good choice for beginners, while larger balls provide a more challenging workout for those with more experience.

Weight

Kegel balls also vary in weight, with some being lighter and others being heavier. Like size, weight is a personal preference and depends on your level of experience. If you’re new to kegel exercises, start with a lighter ball and gradually work your way up to heavier ones as your muscles get stronger.

Material

Kegel balls can be made from a variety of materials, including silicone, plastic, metal, and glass. Silicone and plastic are the most common materials and are generally safe for most people. However, if you have a sensitivity or allergy to certain materials, be sure to choose a kegel ball made from a different material.

Features

Some kegel balls come with additional features, such as vibration or remote control. While these can add some extra excitement to your workout, they’re not necessary for a successful kegel exercise routine.

Brand Reputation

Lastly, it’s important to consider the reputation of the brand you’re purchasing from. Look for a company that has a good reputation and produces high-quality products such as Je Joue, Dorcel or California Exotic. Reading reviews from other customers can also help you make an informed decision.

By taking these factors into consideration, you can choose a kegel ball that’s comfortable, effective, and safe for your body.

Use the Toy During Kegel Exercises:

Insert the toy into your vagina and perform your kegel exercises as usual. The added weight or vibration will make the exercises more challenging and effective.

Be Consistent:

Like any exercise routine, consistency is key to seeing results. Aim to do kegel exercises with adult toys at least three times a week, for 10-15 minutes at a time.

How to Use Kegel Balls Correctly

Using Kegel balls can be a simple and effective way to strengthen your pelvic floor muscles. Here are some steps to follow to use Kegel balls correctly:

1. Start by washing your Kegel balls with warm water and soap, and dry them thoroughly.

2. Apply a small amount of water-based lubricant to the Kegel balls to make insertion more comfortable.

3. Lie down or stand with one leg up and gently insert one Kegel ball at a time into your vagina. You can use your fingers to guide the ball in.

4. Once the Kegel ball is inserted, try to contract your pelvic floor muscles around it. This should cause the ball to lift upward slightly.

5. Hold the ball in place with your pelvic floor muscles for a few seconds before relaxing and releasing the ball.

6. Repeat with the other Kegel ball (if applicable).

7. Start with short sessions of five to ten minutes, and gradually increase the time you wear the balls as your pelvic floor muscles get stronger.

8. To remove the Kegel balls, gently pull on the retrieval cord or use your pelvic floor muscles to push the balls out.

It’s important to clean your Kegel balls thoroughly after each use and store them in a clean, dry place. Following these steps can help you use Kegel balls correctly and get the most benefit from your pelvic floor exercises.

Common questions about Kegel exercises

Do Kegels really strengthen your pelvic floor?

Yes, Kegel exercises can help to strengthen your pelvic floor muscles over time. They work by contracting and relaxing the muscles that support your bladder, uterus, and rectum.

How can a woman strengthen her pelvic floor fast?

While there is no quick fix for strengthening your pelvic floor, there are some tips that can help you to see results faster. These include maintaining a healthy weight, avoiding heavy lifting, and practicing Kegel exercises regularly.

How long does it take to strengthen pelvic floor with Kegels?

The amount of time it takes to strengthen your pelvic floor muscles with Kegels varies depending on a number of factors, such as the strength of your muscles to begin with and how frequently you do the exercises. Some women report improvements within a few weeks, while others may take several months to see a difference.

Do Kegels tighten the pelvic floor?

Yes, Kegel exercises can help to tighten your pelvic floor muscles, which can improve bladder control and sexual function.

What is the disadvantage of Kegel exercise?

There are few disadvantages to Kegel exercises, but some women may find them difficult to perform or may not see results as quickly as they’d like. Additionally, if you have an overactive bladder or certain medical conditions, such as a prolapse, you should talk to your doctor before starting Kegel exercises.

Who should not do Kegel exercises?

Women who are pregnant, have an active urinary tract infection, or have a pelvic floor disorder such as pelvic organ prolapse should talk to their doctor before starting Kegel exercises.

What is the best position for Kegel exercises?

You can do Kegel exercises in any position, but many women find it easiest to do them lying down, sitting, or standing with their feet shoulder-width apart.

How do you know if your pelvic floor is tight or weak?

Some common signs of a weak pelvic floor include leaking urine when you cough or sneeze, a feeling of heaviness or pressure in the pelvic area, and difficulty controlling gas. Signs of a tight pelvic floor may include pain during intercourse or difficulty inserting a tampon.

How many Kegels should you do a day?

It’s generally recommended that you do 3 sets of 10 Kegel exercises per day, but you can increase this as your muscles get stronger.

How long do you hold Kegel exercises?

You should aim to hold each Kegel contraction for 5-10 seconds, then relax for the same amount of time before repeating.

How many Kegels does it take to strengthen the pelvic floor?

There is no set number of Kegel exercises that will strengthen your pelvic floor. Consistency and regular practice are key to seeing results.

What exercises should I avoid with weak pelvic floor?

It’s best to avoid high-impact exercises such as running, jumping, and heavy weightlifting if you have a weak pelvic floor. Instead, focus on exercises that promote core strength and stability, such as yoga and Pilates.

Lifestyle Changes to Support Pelvic Floor Health*

Maintaining good pelvic floor health is not just about performing Kegel exercises, but also making certain lifestyle changes. Making these changes can help prevent the development of pelvic floor disorders or improve existing symptoms. Here are some lifestyle changes that women can make to support their pelvic floor health:

Maintain a healthy weight:

Being overweight or obese can increase pressure on the pelvic floor muscles, which may lead to weakness or prolapse. Maintaining a healthy weight through a balanced diet and regular exercise can help reduce this pressure.

Avoid constipation:

Straining during bowel movements can weaken the pelvic floor muscles over time. Eating a high-fiber diet, staying hydrated, and using the bathroom when you feel the urge can help prevent constipation.

Reduce caffeine and alcohol consumption:

Caffeine and alcohol can irritate the bladder and lead to increased urination frequency and urgency, which can put stress on the pelvic floor muscles. Limiting caffeine and alcohol intake can help reduce these symptoms.

Practice good posture:

Poor posture can affect the alignment of the pelvic organs and put pressure on the pelvic floor muscles. Maintaining good posture, both when standing and sitting, can help prevent this pressure.

By making these lifestyle changes, women can help support their pelvic floor health and reduce their risk of developing pelvic floor disorders.

When to Seek Medical Help*

While Kegel exercises and lifestyle changes can go a long way in improving pelvic floor health, there are instances where women may need medical attention. Some symptoms that may warrant a visit to a healthcare provider include:

Persistent pelvic pain:

If you experience persistent pelvic pain that does not go away with time, it’s important to seek medical attention. This pain could be a sign of an underlying medical condition that requires treatment.

Difficulty with urination or bowel movements:

If you find it difficult to empty your bladder or bowels, or experience pain during these activities, it could be a sign of pelvic floor dysfunction. This can be caused by a variety of factors, and it’s important to get a proper diagnosis from a healthcare provider.

Pelvic organ prolapse:

If you experience a sensation of pelvic fullness or pressure, or notice that your pelvic organs (such as the bladder, uterus, or rectum) seem to be bulging into the vagina, it’s important to seek medical attention. Pelvic organ prolapse can be uncomfortable and can interfere with daily activities, and it may require medical intervention.

If you experience any of these symptoms, it’s important to talk to your healthcare provider. They can help you determine the underlying cause of your symptoms and recommend appropriate treatment options. In some cases, pelvic floor physical therapy or surgery may be necessary to address pelvic floor dysfunction or organ prolapse.

*Disclaimer: The information in this article is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained in or available through this article is for general information purposes only. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article. Further guidance and support can by found directly at the NHS website. Information from the NHS website is licensed under the Open Government Licence v3.0.

Rounding Up

Kegel exercises are a simple and effective way to strengthen your pelvic floor muscles and improve your overall vaginal health. Whether you’re looking to improve your bladder control, enhance your sexual pleasure, or simply prevent future pelvic floor problems, Kegels are a great place to start. And with the wide variety of kegel balls and other adult toys available, it’s easier and more fun than ever to make Kegels a regular part of your self-care routine.

Remember to start slowly and gradually increase the intensity of your Kegel exercises over time. If you experience any pain or discomfort during your workouts, be sure to speak with your doctor or a pelvic floor physical therapist.

By following the tips and guidelines in this article, you can confidently and safely incorporate Kegel exercises into your daily routine and enjoy the many benefits they have to offer. So why wait? Start strengthening your pelvic floor today and experience the positive changes for yourself!