For a little extra oomph in the bedroom, kegel exercises are a go-to—and with good reason.
While enticing foreplay ideas can help get the ball rolling and expert-backed sex tips are always welcome, a little exercise seems to go a long way, especially if you're looking for extra pleasure.
"Kegel exercises can help increase blood flow through pelvic muscles as well as increase their sensitivity, which will allow for more pleasure during sexual encounters," says Pippa Murphy, the sex and relationship expert at condoms.uk (opens in new tab).
In addition to fun orgasms hacks (like increased kissing), this mini fitness regime is gaining traction, and the benefits of kegel exercises are aplenty. Ready to give 'em a go for yourself?
Pippa Murphy is a sex and relationship expert at condoms.uk which provides access to safe and trusted brands within the sexual health industry, as well as information about your sex health.
What are kegel exercises?
Kegel exercises require you to tighten your pelvic muscles in order to increase their strength—experts at Harvard Medical School say in order to locate the pelvic muscles, pretend to tighten your vagina around a tampon. To add to this, Mayo Clinic (opens in new tab) professionals discourage women from using the muscles in their abdomen, thighs or buttocks, and they insist it's important not to hold your breath throughout the routine. Per Harvard, it's beneficial to do about 30 to 40 kegel reps throughout the day rather than all in one go, and remember to empty your bladder first.
Dr. Paraskevi Dimitriadi, a specialist cosmetic gynecologist and a member of the European Society of Aesthetic Gynecology, insists these routines are fairly straightforward and provides a few helpful tips for those who are looking to give them a try.
"An example of a simple kegel exercise would be to lie down, put your feet flat on the floor with bent knees and inhale," she says in a statement. "Next, exhale whilst concentrating on pulling in your lower abs and squeezing the muscles around the urethra and vagina."
When you tighten, hold the sensation for about three seconds or so before releasing and repeating. Dr. Dimitriadi recommends practicing this about 10 times. For the real fitness buffs among us, you can incorporate weighted kegel balls or yoni eggs into your routine as well.
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Dr. Paraskevi Dimitriadi is a cosmetic gynecologist at the Centre for Surgery (opens in new tab).
Benefits of kegel exercises
Not only do kegel exercises help increase sexual satisfaction, but they also help support urinary continence and keep things in check.
Misconceptions about kegel exercises
No, they're not just for women!
“There’s a common misconception that only women can do kegels; however, men also have a pelvic floor. Doing daily kegel exercises together has many benefits," Murphy says. "For women, it’ll improve your vaginal lubrication and general sexual arousal, both of which make it easier to orgasm. Whereas for men, it will make their erections firmer as the flow of blood into the groin improves."
If you got into the coregasm trend, you might want to consider giving kegel exercises a go as well, and should you have any Qs, always feel free to ask your gyno or physician. (While you're at it, have a look at what gynecologists want you to know about your reproductive health.)
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