Kegel Exercises

Posted by Catherine Lamontagne

What are Kegel exercises

Kegel exercises are designed to strengthen the pelvic floor and hold organs such as the bladder, small intestine, rectum and uterus in place. These organs are supported by a network of "hammock" muscles that act as a barrier between the inside and outside of the body. Exercises that combine contraction and voluntary relaxation of the muscles in this area of the body can be performed and are called Kegels exercises.

What is the pelvic floor

The pelvic floor is made up of several muscles and is comparable to a hammock that extends from the pubis to the coccys. It is crossed by the anus for everyone and also by the vagina for people with a vagina.
Functions of the pelvic floor: Supports the pelvic organs (bladder, anus and in addition the uterus in people with a uterus), allows for the continence of urine, stool and gas, participates in the sexual function, participates in the stabilization of your pelvis with the abdominals and muscles of the lumbar spine.

What are the benefits of Kegel exercises

1. They strengthen your pelvic floor

First of all, as we age, we need to strengthen our pelvic floor to prevent or cure incontinence since the muscles lose their tone over time. These exercises also help to prevent organ descent. If you have had one or more births, the Kegel balls can help to strengthen your pelvic muscles in order to regain your pre-birth tonus. If you are younger and have not had children, you can still strengthen your muscles to improve your sexual health.

2. They help to have a better natural lubrication

Wearing Kegel balls on a daily basis allows a better blood circulation in the vagina, which will facilitate natural lubrication. This can be very beneficial for those in menopause or for those who have difficulties to lubricate. So why not wearing balls as a foreplay?

3. They can intensify your vaginal orgasms or help you get them

Wearing Kegel exercisers frequently can help to increase your sensitivity in the vaginal walls for more intense and frequent orgasms! When you have an orgasm, you'll be more able to contract your muscles to increase its duration and intensity.

4. They help improve your sexual desire and libido

By wearing them, you experience a delicate vaginal stimulation. For many, this has the effect of increasing desire! Wearing the balls every week, at least twice, can even help you increase your libido in the long run!

Preparing for Kegel exercises

Before proceeding with the strengthening exercises and to be sure to contract the right muscles, here are some tips:

With your hands flat, feel the perineum area and feel, during the contraction, your perineum to take off and not push under your hand, make the difference between the two opposite movements.
2nd tip (for people with a vagina): place a finger in the vagina. If you feel the finger being sucked into the vagina, the contraction is well done. If the finger is pushed out of the vagina during the attempted contraction, you are pushing the muscles outwards as if you were passing a bowel movement.

Be careful: pushing outward could weaken your pelvic floor even more.

How to use Kegel balls (for people with a vagina)

To insert Kegels balls: The Kegel balls come in the form of one or two balls connected by a cord, they must be inserted one after the other, gently, without forcing. You must be well relaxed to facilitate the insertion. For a natural and comfortable placement, do not hesitate to make light contractions of your perineum. In order to accentuate their action, it is recommended to push the balls in deeply, using a finger to facilitate the insertion. Leave the withdrawal cord outside your vagina and don't forget to put lubricant!

Methods of strengthening: Once the Kegel balls are inserted in your vagina, two methods of strengthening are possible:
An active way: You practice different exercises of contractions and relaxations of the perineum (perineal gymnastics or Kegel exercises) intended to accentuate the perineal work, thus to strengthen its musculature.
A passive way: After inserting the Kegels balls, you can continue your usual activities. The contractions are done by reflex of the muscles, not to "drop" the balls.

Examples of active exercises (that can also be done without Kegels balls)

N° 1 : Contraction of the perineum

Settle down in a lying position on your back.
Legs folded to have the back flat.
Start by contracting at the level of the vagina, as if to retain urine or gas, always in small series of 10 contractions / 10 releases.

N° 2 : To go a little further

Stay in a lying position on your back
Legs folded in support on the ground
Blow out slowly while contracting the perineum
Block your breathing by blocking your nose
And bring the air in your belly up to your chest under the ribs

This will deepen the belly and inflate the chest, and help tighten the perineum muscles

N° 3 : The half-bridge

Lying on your back
Legs bent and resting on the floor
Contract the perineum by blowing slowly
Squeeze the glutes and thighs to tilt the pelvis, then lift the glutes off the floor (in a half-bridge) while blowing for 10 seconds
Go back down very slowly by unrolling the column, vertebra after vertebra.

How long to wear the Kegel balls?: The Kegel balls can be worn every day, for sessions of up to 10-30 minutes if you use them actively by doing Kegel exercises or perineal gymnastics (contractions/relaxations). If you use them passively, you can wear them longer while going about your daily activities.**Note that if wearing Geisha balls becomes uncomfortable or painful, it is imperative to stop using them.

Removing the Kegel balls: Removal is simple. Simply relax the muscles of the perineum and gently pull on the withdrawal string. It's important to combine the relaxation of the perineum muscles with the use of the removal string. Don't forget to clean them after with a toy cleaner!

There you go, good exercises!

Sources:

https://www.bienetre-et-sante.fr/desir-et-plaisir/exercices-de-kegel-leurs-bienfaits-femmes

https://www.je-dois-reussir.com/bienfaits-des-boules-de-geisha/

https://www.perineeshop.com/pages/74/guide-utilisation-boules-geisha

https://blog.seduction.ca/les-bienfaits-et-lutilisation-des-boules-kegel-dadore-u-wellness/