Kegel Exercises to Tone Pelvic Muscles and Increase Sexual Pleasure

February 20, 2019
Even though at first they may be uncomfortable, you can get many benefits from Kegel exercises. Practice them everyday to see the benefits.

Have you heard of pompoir or Kegel exercises? These terms may sound odd to us, but they refer to a set of techniques that are good to know.  More specifically, these terms refer to a set of Eastern exercises. Their goal is strengthening pelvic muscles and ultimately increasing sexual pleasure.

The idea comes from India. But the techniques were perfected in Japan, Thailand, and Indonesia. In all of these places, they encourage everyone to do these exercises starting at a young age.

In Western countries, they have been popularized by Dr. Arnold Kegel. He encouraged people to use these exercises as a muscular therapy against urinary incontinence. Kegel exercises can also be used to treat genital prolapse and for female sexuality as a whole.

However, these exercises aren’t just for women. Men can also use them to benefit their sexual experience. Even though we may ignore it, over time our muscles become weaker. They also slowly lose their ability to contract and relax.

Fortunately, there are easy exercises that can help us strengthen and tone our pelvic muscles. These Kegel exercises can be done every day in the comfort of your home. Are you interested in learning more?

The key to getting the best benefits from these Kegel exercises is daily practice. It’s even better if you can do them both morning and night. Each exercise should be done in three sets of 15 – 20 repetitions.

At the beginning, each movement may seem tedious. But, with practice, you can do them easily in a short amount of time.

Kegel exercises for more sexual pleasure

Exercise 1

Woman doing kegel exercises with a chair

  • Sit on a chair with your hands resting on your legs. Make sure your back is straight.

  • Your feet should be on the floor about 8 inches apart. They should also be parallel to each other.

  • Squeeze your pelvic muscles like you are trying to squeeze something in your vagina.

  • Count a few seconds and relax.

Exercise 2

  • In the same position, squeeze and relax your pelvic muscles quickly and continuously.

  • To pick up the pace, try breathing faster while doing the exercise.

Exercise 3

Kegel exercises

  • Lie on your back on a yoga mat. Put your hands firmly on your sides.

  • Raise your legs in an alternating manner, opening and closing them like a pair of scissors.

  • While alternating your movements, make sure your are squeezing your pelvic muscles.

  • You should feel this exercise working your pelvic muscles.

Exercise 4

  • Lie on your back on a yoga mat. Put your feet flat on the floor with your legs bent and your hands at your sides.

  • Then, put a small ball between your knees. Squeeze your glutes. Little by little, lift your hips towards the ceiling.

  • Maintain this position for at least 10 seconds. This helps to activate your pelvic floor and make your muscles work.

  • Slowly return to the original position. Repeat this exercise 10 times.

You may be interested in:

5 Exercises to Work Out Your Glutes

Exercise 5

Woman doing squats

  • Stand straight with your feet shoulder-width apart. Lower your hips in a quick movement.

  • Make sure that your hips stay higher than your knees. Your hips should never go lower than your feet.

  • Stay in the crouching position for a few seconds. Slowly return to your original standing position.

  • Start with sets of 10 repetitions. Over time, you should gradually work your way up to 30 reps.

Exercise 6

  • Stand with your legs slightly bent. Put your hands on your hips. Your feet should be 8 to 12 inches apart and parallel to each other.

  • Squeeze your pelvic muscles. At the same time, move your pelvis forward and up.

  • Keep this position for three or four seconds and relax.

Exercise 7

Woman exercising with a hoop

  • First, start in the position for exercise 6. Then, make a continuous circular movement like you would with a hula-hoop.

  • Move your hips forward and up, then to the left, backward, to the right, and finally forward again.

Exercise 8

  • Stand with your arms relaxed and at your sides. Your feet should be about 8 inches apart.

  • Squeeze your glutes. Try to bring them together as much as possible.

  • Squeeze for five seconds and relax.

Also read:

Exercise Routines for Toning Your Arms

Exercise 9

Woman doing kegel exercises with a ball

  • Sitting or laying, put a ball under your legs. Squeeze your pelvic muscles for 8 seconds.

  • Relax, count to 10 and repeat.

  • While you do this exercise, make sure you’re breathing deeply. Also, concentrate on your pelvis.

Exercise 10

  • This final exercise uses Ben Wa balls. These balls have a weight that helps strengthen the pelvic floor and generate pleasure.

  • These balls should be put in the vagina the same way you put in a tampon. Once they’re in, squeeze and relax your pelvic muscles repeatedly.

  • To make the process easier, you can use some vaginal lubricant.

Are you ready to start exercising? Try to include these exercises in your daily routine. When you do, you can discover their benefits in a few short weeks.

  • Carvalheira, A.A. (2007). Intervención terapéutica en las disfunciones sexuales femeninas: Perspectiva psicosexológica. In Revista Internacional de Andrologia, (Ediciones Doyma, S.L.), pp. 88–91.
  • Gómez, E., Granda, M., and Batista, J.E. (2009). EJERCICIOS DEL SUELO PÉLVICO. Archivos Espanoles de Urologia 62, 889–895.
  • Abalo, R., and Da Cuña, I. (2013). Fisioterapia preventiva en las disfunciones del suelo pélvico en el posparto. Fisioterapia 35, 82–87.