Kegel Exercises to Tone Pelvic Muscles and Increase Sexual Pleasure

Even though at first they may be uncomfortable, you can get many benefits from Kegel exercises. Practice them everyday to see the benefits.
Kegel Exercises to Tone Pelvic Muscles and Increase Sexual Pleasure
Sofía Quintana Alonso

Reviewed and approved by the physiotherapist Sofía Quintana Alonso.

Last update: 26 May, 2022

Have you heard that you need to tone your vagina? Or have you ever heard of Kegel exercises? This term may sound unfamiliar, but it refers to a set of techniques that are good to know.  More specifically, these terms refer to a set of ago Eastern exercises. Their goal is strengthening pelvic muscles and ultimately increasing sexual pleasure.

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. What’s more, they can improve sexual function both in men and is women .

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.

Below, we’ll tell you how to perform Kegel exercises in order to tone your vagina properly. Keep reading

Kegel exercises for more sexual pleasure

The key to obtaining the benefits of this training routine is to implement it on a daily basis–preferably in the morning and at night.

Each exercise consists of three series of 15 to 20 reps each. At first, each movement will seem tedious. However, with practice, you’ll be able to do them all without any problems and in little time .

While Kegel exercises are thought to be exclusively for women, it’s true that men can also practice them and obtain benefits, according to the experts at Harvard.

Exercise 1

A 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 as if you’re trying to keep gas from escaping.
  • Hold for four seconds and then relax.
  • When you contract your muscles, be sure to do so while exhaling.

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

  • 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 you’re squeezing your pelvic muscles just like in the first exercise.

If you’re pregnant, you shouldn’t attempt this exercise. If you have any doubts, discuss them with your physiotherapist.

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.

Exercise 5

A woman performing squatting exercises.
  • 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

A woman using a hula 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.
  • Finally, do the same in the opposite direction.

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

  • Sitting or lying down, 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 working your pelvis.
A woman lifting her pelvis using an exercise ball.

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 routine and discover their benefits in just a few weeks. As we’ve mentioned, they not only work on your intimate area, they also strengthen your pelvic floor.

Keep in mind that, before performing Kegel exercises, you should go to the bathroom and make sure to empty your bladder. That way, you’ll be more comfortable and avoid inconveniences.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • 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.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.