You’ve probably heard the terms kegels or PC muscles but if you’re yet to explore the benefits of kegel exercises, the time is now! The PC or pubococcygeus muscle is a hammock shaped muscle that stretches between the pubic bone to the tail bone to form your pelvic floor. These muscles are apparent in all bodies, allowing everyone to benefit from kegel exercises.
- Make the pelvic floor muscles stronger. These muscles help with urine control and help hold pelvic organs in place.
- Often kegels are prescribed for stress incontinence, urge incontinence and, for persons with vaginas, post childbirth to strengthen stretched and weakened pelvic floors.
- Enhancing sexual pleasure by making orgasims more intense and easier to control. People with vaginas experience stronger muscle contractions while people with penis can experience harder erections and stimulated blood flow.
- Reducing menstrual cramps in those with vaginas
- Find the muscles you use to stop urinating, your PC muscles.
- On your first attempt, try the exercise lying down. Eventually you can move on to sitting, standing, even walking.
- Squeeze your PC muscles as hard as you can, contracting for 5 seconds. Then relax for 5 seconds.
- Repeat 10 to 15 times per session. Aim to do the exercise 3 times a day.
- Try pairing each contraction with deep inhale and each relaxation with a long exhale.
- Try adding 1 second each week you do the exercise to your contraction time, eventually being able to hold for 10 seconds.
Introducing a Kegel Ball or Yoni Egg
Once you feel comfortable with your pelvic contractions and breathing, persons with vaginas can try adding a Kegel ball or yoni egg to your exercises.
- Lay down and insert the ball or egg into your vagina. You may need to use a little lube to help with insertion. Silicone balls require water based lube while stones and crystals are compatible with any lube.
- As you get more comfortable with wearing the ball or egg, try sitting and light movement. Eventually move on to regular activities.
- Refrain from wearing your Kegel ball all day, only for the time you are completing your exercises.
- There are many ways to expand on these exercises. Bridge pose, slow paced walks or sun salutations are all common ways to explore your Kegel exercises.
- Clean between each use. Non porous stones and eggs can be simply cleaned with soap and hot water. For more of a deep clean, try using 1 part vinegar to 3 parts water. For silicone balls, place in boiling water for 5 mins. Refrain from harsh chemicals on your balls and be sure to dry with a soft cloth.
How to Choose the Right Kegel Ball for You
When choosing what Kegel ball might be right for you, it’s important to identify and answer certain questions. What are your intentions when it comes to Kegels? Are you looking for specific health benefits only or would you like to incorporate a spiritual element in your practice? What kind of texture do you prefer, something soft like silicone or smooth like natural stone?
A common rule when picking your Kegel ball is start out bigger. The bigger the ball, the easier it will be to stay inside your body. As the balls get smaller, they tend also to get heavier, making your PC muscles work harder to keep it in place. A good way to explore Kegel balls is to get an interchangeable ball like the We-Vibe Bloom or a progressive kit like the Svakom Nova Balls set.