A Beginner’s Guide to Kegel Exercises

Pelvic Floor Health and Muscle Training

In this blog, A Beginner’s Guide to Kegel Exercises and Pelvic Floor Health, we examine pelvic floor health through exercise. But first, Cherry Pink answers your question about the pelvic floor and why it needs kegel exercise.

A Beginner’s Guide to Kegel Exercises and Pelvic Floor Health

Understanding Your Pelvic Floor: The pelvic floor is a group of strong muscles that support a woman’s bladder, uterus, and rectum. It also supports the bladder and bowel in men, and good health and strength are critical for everyday functions.

The pelvic muscles control bladder and bowel movements, core strength, posture and movement, and sexual health and pleasure. However, these muscles weaken during pregnancy, childbirth, surgery, ageing, and being overweight.

A Beginners Guide to Kegel Exercises diagram of the bladder, uterus, bowel and vagina muscles.

Stress incontinence, leaking urine when laughing, coughing or sneezing.
Urge incontinence is unable to stop yourself from leaking urine when your bladder is full.
Stool incontinence is where the stool sometimes leaks out without your control.

However, these are extreme cases, and regular kegel exercises can significantly improve pelvic floor muscles.

A Beginner’s Guide to Kegel Exercises and Pelvic Floor Health.

What Are Kegel Exercises?

Kegel exercises, or pelvic floor muscle training, involve working the internal muscles to gain strength and stamina. Training these internal muscles is easy; you can give them a ten-minute workout anywhere. But, before gently slipping the kegel balls into your vagina, use water-based lubricants to make them slippery.

First, ensure you have the right internal muscles by squeezing (the pelvic floor muscle) to stop urination midstream,

Second, Squeeze and hold these muscles for four seconds, then relax for four seconds. Over several weeks, work up to ten-second contractions. You can mix up your exercises by sitting, standing or lying down.

Third, Repeat the exercise every day, aiming for three sets of ten repetitions until you feel the benefit (e.g., no urination when coughing or sneezing).

Fourth, Don’t stress over these exercises; they are only a guide, and some will take less or more time to achieve their goals.

A Beginner’s Guide to Kegel Exercises and Pelvic Floor Health Benefits:

Regular kegel workouts offer a range of improved health benefits for women and men.

Kegel exercise improves bladder control, which prevents leaks and controls incontinence, particularly after childbirth or during menopause.
Have more substantial core stability, which reduces back problems and helps improve posture and walking.
Enjoy better sexual pleasure. By strengthening the pelvic muscles, you can heighten sexual arousal and have more intense orgasms.
Faster childbirth recovery is another result of having stronger pelvic muscles.
Regular workouts support internal organs to significantly reduce the possibility of having a pelvic organ prolapse.

Introducing Kegel and Pelvic Floor Training Balls:

Internal exercise balls are a fantastic way to give your pelvic muscles a good workout while putting in the least effort. These little love balls (another name for kegel balls) enhance pelvic workouts and further strengthen muscles.

What Are Kegel And Love Balls?

Kegel or Ben Wa Balls (another name for kegel balls) are marble-shaped balls of different materials that fit into your vagina to help with pelvic floor strengthening. These balls of various sizes and weights (some vibrate and have a long string for easy removal) will suit first-timers and long-term users.

How to Use Kegel Training Balls:

First, choose a size that you feel comfortable using. Large and lighter balls are ideal for beginners because they are easy to hold. Then, slowly progress to small, heavier kegel balls as your pelvic muscles strengthen.

Second, Use some water-based gel on the ball for easy insertion and comfort once the ball is in position it for comfort.

Third, Work your pelvic muscles “squeeze and count to 3” to keep the kegel ball in place (this will feel a bit strange at first, but it gets easier with time).

Fourth, Wear the kegel balls wherever you go, work, shopping or housework. Some users keep the muscles working all day as it causes them no issues.

A Beginner’s Guide to Kegel Exercises and Pelvic Floor Health:

Additional Pelvic Floor Trainers: Once you get a feel for them, you can use several alternative pelvic exercise balls. These will give you the exercise you need and some fun.

Weighted Vaginal Cones: These come in different shapes and sizes. Some have free-floating weights (weights that move inside the cone or ball) that work out your kegel muscles.

Smart Kegel Trainers:

Modern kegel trainers have apps that work with smartphones, and you can track your progress one day at a time. These also offer a range of weights to help you build internal strength.

A Beginner’s Guide to Kegel Exercises and Pelvic Floor Health

How to Remove Kegel/Pelvic Balls Safely:

It is essential to use kegel balls safely; however, removing them is equally important. Below is a step-by-step guide for safely removing them.

1 First of all, relax nothing can get lost in the vagina, as it is a closed system.

2 Get comfortable. Squatting or sitting on the toilet is where most find removing the kegel balls easy.

3 Find the retrieval cord. If your kegel balls have a cord, gently pull on it until the ball pops out; don’t force or pull too hard. It will come out with gentle wiggling. If your kegel balls have no cord, don’t stress. They will still come out using gentle pressure. Relax your pelvic floor, bear down, and push slightly; coughing also helps free them.

4 Once the balls are out, clean them. Wash your kegel balls with antibacterial, soapy water, rinse them with clean running water, and let them air dry. To keep them in tip-top condition, you could also use a sex toy cleaner from Cherry Pink.

5 Store your kegel balls safely. For example, place them in a plastic container on a lint-free cloth and keep them ready for use.

6. Stay calm and don’t panic. If the kegel balls don’t come out immediately, stay calm, take a break, and try again. They will pop out eventually.

When to Remove Kegel Balls:

When your exercise session ends, remove the kegel balls. Wash and put them away safely until you need to use them again. Of course, if your kegel exercises or the kegel balls cause any discomfort, stop, remove the kegel balls and ensure they’re the right size for you. By following these simple steps, you will safely enjoy better pelvic floor health and better lovemaking.

Can Pelvic Exercise Enhance Sexual Health?

Yes, strong pelvic muscles through the use of training balls can lead to better sexual health and satisfaction.

First, you will notice increased sensitivity as a strong pelvic floor improves blood flow, increasing arousal.

Second, tighter pelvic muscles create a tight feeling during lovemaking, improving the sexual pleasure for both.

Third, your pelvic muscles control the rhythmic contractions during orgasm. A strong pelvic floor can make sex and climaxes more intense and enjoyable.

Finally, having better confidence, coughing, sneezing, laughing with friends, and having complete bladder control positively impact self-esteem.

Frequently Asked Questions About Kegel and Pelvic Health:

Q. Can Men Do Kegel Exercises For Improver Health?

Of course, these exercises will help with bladder control, stronger erections and prostate health.

Q. How Long Before I Notice Results?

Most people see significant improvements in bladder control within 4-6 weeks when working out daily.

Q. What Are The Health Risks of Kegel Use?

There are very few risks when done correctly. However, you can overwork your pelvic muscles, causing discomfort. You will only see the benefits of kegel training with moderation and clean kegel balls.

To Sum Up A Beginner’s Guide to Kegel Exercises

Kegel workouts are a small but necessary step toward improving pelvic floor health, boosting confidence, and improving well-being. Whether you aim for better bladder control, recovery after childbirth, or enhanced sexual pleasure, daily exercise and the right kegel trainers are key to success.

At Cherry Pink, Ireland’s most trusted sex shop, we’re passionate about helping individuals embrace their pelvic health and intimacy. Our hand-picked range of Kegel balls and pelvic floor trainers will help you along your health journey.

If you enjoyed this post, don’t miss out on our other blogs, like The Comprehensive Guide to Vibrators and The Comprehensive Guide to Dildos. These in-depth resources are packed with expert advice, tips, and product recommendations to help you.

If you’re unsure where to begin or need suggestions, get in touch with our friendly team today: