Intimate Gymnastycs

International School by Tatyana Kozhevnikova

How to do kegel exercises

A body of a woman goes through several changes during her lifetime. These changes such as having sex or giving birth to a child can weaken the muscles of her private parts. Pelvic floor muscles and rectum muscles are two such muscles that can be severely impacted due to these changes and this can result in various problems along with embarrassment. Urinary and fecal incontinence means the inability of the woman to control her urine or stool, respectively. Though there are many treatments that can be undertaken to prevent this problem from elevating, there are also easy to perform exercises such as Kegel exercises that can strengthen those weak muscles.


The leakage of urine or stool can happen due to stress incontinence, urge incontinence, after giving birth or anal sex. The first one means that a person tends to leak drops of urine when they laugh, sneeze, while exercising or playing sports, coughing, etc. The urge incontinence means that a person is unable to control their urge to urinate till they reach the toilet. They tend to wet their pants before they reach the toilet seat. The third one means that after giving birth, the vagina is stretched to an extreme limit which can weaken the pelvic floor muscles. Giving birth can also result in the depression of pelvic organs which results in the same urinating issues. The last one indicates that when a woman has anal sex without adopting proper techniques and lubrication, her rectum can become weak. This means that she is no longer able to control her stool from coming out. Therefore, it is vital for every woman to know, how to do Kegel exercises in order to start reliving her life normally.

Once a woman knows how to do a Kegel exercise, she would be able to perform it several times a day with or without the use of Ben Wa Balls along known as Kegel balls.


In order for a woman to strengthen her pelvic floor muscles, she must find her pelvic floor muscles. The next step in how to do Kegel exercises involves the squeezing of those muscles for 3-5 seconds and then relaxing them. Continue to perform these exercises thrice a day and that too 15 to 20 times per session. Once you begin to learn the art of Kegels then you can add more seconds to exercise. For example, with every passing week, start squeezing and relaxing your muscles for 1 or 2 seconds more than the previous week. This will enhance your muscle strength but do not go overboard with it.

If you want to know how to use Kegels, then purchase Ben Wa Balls. Place a condom over the top most ball and then place them inside your vagina or rectum. Once they are rightly placed, contract your vagina or rectum so that the balls do not drop out. Shake the balls with strength for a few seconds before relaxing. This will make your muscles stronger and also improve your sex life. A weak or leaking private parts are never healthy or appreciated by anyone.