Kegel workouts - What are the benefits?
When I talk to women about kegel balls and exercises they are always a little scared. They invision hanging about with a kegal ball inside their vaginas whilst they do the school run or deliver a presentation to a board or trustees. We always go to the most extreme, sometimes ridiculous thought in our head and that is totally natural when we are about to encounter on an unfamiliar journey. This journey however is worth taking because kegel balls help strengthen your pelvic muscles, which my friend’s leads to all kinds of wonderful benefits!
Before we talk about the benefits lets discuss what kegal actually is?A Kegel is simply a contraction of the pelvic floor muscles, which are the sling-like muscles that surround and support the bladder, the vagina and uterus, and the rectum. So why is it important to exercise them?
Well my main objective when I started using kegel balls was to be able to jump on the kid’s 12ft trampoline after a few glasses of gin without urine leaking out! I am not incontinent usually but different movements with my body (Stress urinary incontinence) would let a little wee slip out and unless I had a nice panty liner on, I use reusable ones incase your interested, it could be quite embarrassing. Once I sneezed and jumped at the same time, double whammy! I excused myself to change my knickers!
Now what I would like to say is that this is totally normal! I am lucky enough to say to my friends that have witnessed me wetting myself on occasion “oopsy, I have had an accident and wet myself a little’ and they are fine with that. But some people are not comfortable with saying that because we are conditioning in to feeling like slipping a bit of wee out here and there is wrong! So what is the answer, Kegel Balls!
They do not just help bladder leakage they can actually cure it!! How amazing is that? You start seeing results within about 3 to 6 weeks! They can also help treat pelvic organ prolapse and treat lower back and hip pain! Wowsers! Here is the scientific bit: -
The pelvic floor muscles support the bladder, uterus, and rectum. When these muscles are not strong and coordinated, the bladder and bladder neck have less support and closure around the sphincter, which can result in incontinence. Stress urinary incontinence, like what I experienced is when bladder leakage occurs with strenuous movements such as exercises, lifting heavy objects, or while coughing, sneezing, or laughing. I often feel like I will wet myself if I laugh to hard!
But kegel balls are not just limited to helping with bladder leaks, pelvic organ prolapse, and low back and hip pain they have many other advantages too like making sex great! It is true they do! Are you ready for the science bit again?
So when it comes to sex, Kegel exercises make the vagina feel tighter and can help improve the intensity of the orgasm. You know what they say an orgasm a day keeps the doctor away!
The pelvic floor muscles are vital when it comes to orgasm. They are responsible for the pleasurable contractions felt in the genitals when an orgasm occurs. When the pelvic floor muscles are healthy, orgasms are more intense and last longer. Women who have difficulty achieving orgasm may be experiencing weak pelvic floor muscles.
Exercising the pelvic floor muscles results in increased blood flow to the pelvic region. Improved blood circulation increases sexual arousal, lubrication, and the ability to orgasm.
Likewise, a strong pelvic floor allows women to grip their partner more tightly during penetration, which is often more pleasurable for their partner as well! Or course we believe in prioritising self pleasure which feels a certainty if you use Kegel Balls, right?
So we know they are a life changing, orgasm inducing product but how do we use them? This is the question the women I speak to commonly ask as they hold the kegal balls and consider their worth. My response, it is easy!!
First of all choose the right product! You need to be comfortable with the kegel balls before you start doing lots of exercises or using weighted ones! For a beginner I recommend the Lelo Balls Mini and then working up to the Lelo Beads and the balls with a heavier weight like the Lelo Beads Plus and the Bfit classic that both come as a set of three which have different weights and therefore something to work towards.
If you are post partum I recommended Lelo Beads as they are slightly bigger and will fit more comfortably or the Pleasure Cherry Kegel set as this has multiple weights. Please watch this space for a postpartum blog on toys!
Lelo Beads Noir are recommend for wearing on a night out to stimulate you and set the mood!
Once you have chosen which product suits you, you are ready for the lube! Lube is important especially if you are unfamiliar with using toys. I recommend Me You Us Silk Slix Water Based Lubricant or Lelo personal moisturiser.
You will need to lube the toy and yourself. Lay in a comfortable position, I like to lay on my back with my legs parted and slowly insert the kegal balls inside you. You need to leave the removal loop outside your vagina so you can pull them out.
Once they are in you can start gently tightening your pelvic floor muscles. As you start to use them you will become more confident and in time you can start venturing out in them to do the school run or deliver that presentation to a board of trustees!