EdenU – Pelvic Floor Basics – Kegel Exercises
Welcome to Eden University! Today, we are going to go over some basic information to strengthen the pelvic floor muscles. Let’s start with a little bit of history on the subject.
Dr. Arnold Kegel was an Assistant Professor of Gynecology at the University of Southern California School of Medicine. In 1948, Dr. Kegel noted there was repeated evidence of the pelvic floor muscles weakening even after the most successful of vaginal surgeries to repair the muscle tissue.
“Our own study in the dissecting room, in surgery, and in animal experiments, as well as observations of the effect of exercise in several thousand patients, has led us to conclude that the pubococcygeus is the most versatile muscle in the entire human body. It contributes to the support and sphincteric control of all pelvic viscera and is essential for maintaining the tone of other pelvic muscles, both smooth and striated.
After having been stretched over a wider range than any other skeletal muscle, the pubococcygeus can regain physiologic tension and, as we have demonstrated, it is able to recover its function after many years of disuse and partial atrophy.” ¹
What does this mean? Simply put, the pelvic floor muscles assist greatly with things like urination, ejaculation, and the overall strength of an orgasm. You’ve heard told of women who can milk an erection for all its worth, using only the contractions of their pelvic and vaginal muscles. What’s their secret? Kegels, of course!
Both men and women have pelvic floor muscles and each are capable of performing Kegel exercises.
The concept is simple:
Contract the pelvic floor muscle as if you were trying to stop urination or a bowel movement then release. Repeat ten to fifteen times, multiple times throughout the day. Don’t hold your breath while contracting the muscles – always remember to breathe through the contractions to the best of your ability.
What are the benefits of doing Kegels?
Studies have shown with continual exercise in the pelvic floor area comes improvement with urinary incontinence caused by pregnancy in women and inflammation, or enlargement of the prostate in men. There is also the added benefit of strengthening the overall intensity of orgasms. Men will experience an increase in the strength and distance of their orgasms, while decreasing the likelihood of premature ejaculation. Women may experience an increase in frequency of vaginal orgasms with or without additional clitoral stimulation as well.
Tips to Remember:
- Exercising the pelvic floor muscles can seem difficult at first as it is a movement that needs to be learned and mastered. Over time, the exercises will become easier.
- Use resistance training to help train or educate the muscle memory in the pelvic floor. This can be done with Kegel exercisers, also known as vaginal exercisers. Men can use prostate toys to achieve the same resistance for the muscle group.
- Set a timer or reminder to do at least three to four sets of ten to fifteen repetitions on a daily basis. This will improve muscle memory and keep the muscles from weakening and negating the progress made. Dothekegel.com has an adorable song set to the 1970's song “The Hustle” that will help you remember how and when to do them.
- Keep a small journal or sheet of paper to mark your progress. Maybe, the first week you could only do one to two sets of repetitions without the use of a toy to assist and by week six, you can keep the Kegelcisor Enhansor in place with no sweat!
Which products are recommended for resistance training?
There are many different types of products available to aid in strengthening the pelvic floor. From bars, to balls, to glass, to silicone - the options are truly endless. Your personal preferences for weight, shape and material will dictate the products you choose.
We’ve highlighted some of our most popular items to help you make your decision!
Luna beads – mini and Luna beads – regular are a great addition to any toy box. They are easy to use, discreet, and come in two different sizes.
Ophoria K-balls are similar to the Luna beads, though they are a little bit thicker overall with a wider neck, requiring more effort on the user’s part.
The Jopen Vr1 is also similar to the Luna beads and K-balls, but includes a vibrator for extra pleasure and intensity while giving those muscles a workout.
The Queen of Kegels – The Jopen Intensity is a new take on an old idea. The Intensity inflates and overs electro-stimulation that sends a slight jolt to the surrounding muscles causing them to contract on their own. While not specifically intended to produce an orgasm, many women have reported pleasurable side effects that extend beyond muscle tone.
Ultimately, your choice of product depends on your needs and this is something a qualified medical professional can help you assess by measuring where the vaginal walls contract and how tight the grasp is.
Your Assignment:
What are your favorite times or places to practice your Kegel exercises?
Do you use a particular set of toys for resistance training? If so, what are they?
Are you consistent in exercising your pelvic floor muscles?
If so, how much improvement have you noticed over time and how long have you been doing the exercises regularly?
Edencafe is giving away some goodies to help you get started:
1st Prize: Jopen Intensity (Retail Value $248.99)
2nd Prize: Vanity Vr1 (Retail Value $148.99)
3rd Prize: LELO Luna Pleasure Beads and Mini Pleasure Beads (Retail Value $85.98)
Click the link to find out how to enter!
¹ “Dr. Arnold Kegel” Dothekegel.com n.p. 2006-2008. September 10, 2012
Do The Kegel.com
