The Ultimate Guide to Kegel Exercises for Sexual Wellness


If you've ever ventured down the path of strengthening your pelvic floor muscles or improving your sexual wellness, chances are you've come across the term Kegel exercises. But what are kegels, and how can they impact your well-being? This ultimate guide answers those questions and more, offering a deep-dive into Kegel exercises and their significance for both men and women.


Unveiling Kegel Exercises

Ever wondered what Kegel exercises are all about? It's time to dive in! We'll explore the history, the concept, and the many benefits kegel exercises bring to our lives. Created by Dr. Arnold Kegel, these simple yet transformative workouts can bring about massive improvements in your sexual wellness and overall health. So, let's get the ball rolling and uncover the fascinating world of Kegel exercises!


The Inventor Behind Kegel Exercises

Dr. Arnold Kegel was the pioneer who first described these exercises. He developed a device called the perineometer, or vaginal manometer, to record the contraction strength of the pelvic floor muscles. This ingenious invention ensures that individuals perform the exercises correctly and effectively [source].


Understanding the Concept of Kegels

At their core, Kegel exercises involve repeatedly contracting and relaxing the muscles that form part of the pelvic floor. The number of contractions, duration of holding time, and sets can be custom-made and vary across different individuals. There are no fixed protocols, but there are some fundamental rules to follow: identifying the appropriate muscles (those that stop or slow urination), contracting them correctly, and repeating the cycle multiple times [source].


The Role of Pelvic Floor Muscles

The pelvic floor muscles play a crucial role in urination, defecation, and sex. A strong pelvic floor aids in bladder and bowel control and can assist with sexual function [source]. But, how to strengthen or relax pelvic floor muscles? Keep reading to get the answers. 


The Implication of Kegel Exercises for Men

Kegel exercises aren't exclusive to women. Men can equally benefit, enhancing their bladder control and sexual prowess.


Managing Urinary Incontinence

Urinary incontinence, while commonly associated with women, can also be an issue for men, especially those recovering from prostate surgery [source]. Kegel exercises can help manage this condition effectively.


Enhancing Sexual Health in Men

Let's explore the substantial ways these exercises can boost a man's sexual health and performance.

male pelvic floor muscles 

- How it Works?

The focus of Kegels for men is to fortify the pelvic muscles. These muscles are pivotal in regulating urine flow and enhancing erection firmness. Essentially, exercising the pelvic-floor muscles doesn't only reinforce the muscle structure that bolsters erections, but it also escalates blood circulation to the penis [source]. 

In a research study that involved 55 men, an impressive 40 percent completely got rid of their erectile dysfunction by consistently doing Kegel exercises for a duration of six months. In addition, there was considerable improvement in symptoms for another 35.5 percent of the participants.


- Benefits and Impact on Life Quality

Improvements in these areas can lead to better sexual performance, more intense orgasms, and even help manage premature ejaculation, thereby enhancing life quality and boosting self-confidence. 

In a 2014 study involving 40 men, it was observed that 82.5 percent of the participants, who had been enduring lifelong premature ejaculation, significantly enhanced their delay time following a mere 12 weeks of Kegel exercises.


The Implication of Kegel Exercises for Women

For women, Kegel exercises play a critical role, especially during pregnancy and post-childbirth, and contribute to better sexual health.


Kegel Exercises for Pregnancy

During pregnancy, the added weight can stress the pelvic floor muscles and lead to complications such as incontinence. Kegel exercises during pregnancy can help strengthen these muscles, reducing the risk of such issues and aiding in a smoother childbirth. They are equally important in postpartum recovery, helping the body to heal and regain its strength.

Evidence of this is provided in a 2019 review in the Archives of Gynecology and Obstetrics, which found that pelvic floor muscle training (PFMT), like Kegel exercises, can help manage urinary incontinence. By increasing the muscle volume, PFMT can elevate the pelvic floor and organs, and aid in reducing urinary incontinence symptoms.

While the study highlights that more research is needed, the results from large samples and well-defined protocols suggest that a PFMT program can be recommended during pregnancy and in the postnatal period.


Enhancing Sexual Health in Women

Let's delve into the significant ways in which these exercises can play a pivotal role in enhancing a woman's sexual health. 

female pelvic floor muscles

- How it Works?

For women, strong pelvic floor muscles can lead to more intense orgasms and better control during sex. The tightening and releasing action of the pelvic floor exercises like Kegels can also increase vaginal muscle tone, enhancing pleasure for both partners.

These benefits are backed by a study published in the International Urogynecology Journal, which discovered that women with stronger pelvic floor muscles reported better sexual experiences, particularly in terms of their orgasm intensity. 


- Benefits and Impact on Life Quality

Not only do Kegel exercises for women contribute to better sexual health, but they also help manage conditions like urinary incontinence and pelvic organ prolapse. By integrating Kegels into their daily routine, women can significantly improve their quality of life. 

This is further backed by the same study, which suggests a strong pelvic floor can help women with pelvic floor disorders manage their condition and improve sexual activity and function.


Executing Kegel Exercises

Once you've understood the importance of Kegel exercises, the next step is to learn how to do them correctly.

 Exercise class doing a pelvic lift


Locating the Right Muscles for Pelvic Floor Exercises

The first and arguably the most essential step in performing Kegel exercises is identifying the right muscles. Let's talk about how men and women can find their pelvic floor muscles:

  • For Men: The next time you're in the restroom, attempt to stop your urine flow midway. The muscles you engage to do this are your pelvic floor muscles. When these muscles are contracted, you might feel a slight pulling sensation in the area between your scrotum and anus (also known as the perineum) - that's a sign you've successfully engaged the right muscles. 
  • For Women: Just like men, women can identify their pelvic floor muscles during urination by trying to halt the urine flow midway. The muscles involved in this action are the ones you're looking for. You may feel a squeezing sensation around the vagina when these muscles are contracted. 

Keep in mind, though, this technique is only for learning to identify the muscles and should not be a regular practice, as it can raise your risk for a urinary tract infection [source]. Accurate identification of these muscles is the cornerstone of effective Kegel exercises and the path to enjoy the multitude of benefits they offer.


The Correct Technique

After identifying the right muscles, you can perform Kegels anytime, anywhere. Contract your pelvic floor muscles, hold for 5-10 seconds, and then relax. Aim for at least three sets of 10 repetitions per day.


Common Mistakes to Avoid

Ensure you're focusing on the correct muscles and not unintentionally contracting surrounding muscles like those in your abdomen, thighs, or buttocks. Also, don't hold your breath during these exercises. Breathe freely as you contract and relax your pelvic floor muscles.


The Long-term Impact and Results


When to Expect Results?

Remember, Kegel exercises are not a quick fix. You need to be patient and consistent. It may take a few months to start noticing improvements in your bladder control and sexual performance.


Consistency is Key

Like any other form of exercise, the key to seeing results with Kegels is regular and consistent practice. So, make these exercises a part of your daily routine.


Taking Charge of Your Sexual Health

Kegel exercises are a powerful, simple, and discreet way to enhance your sexual health and improve your quality of life. By investing just a few minutes each day, you can strengthen your pelvic floor muscles and reap the numerous benefits that Kegels offer. 

As we wrap up our discussion on the transformative impact of Kegel exercises, let's acknowledge that sometimes, a little extra help can take us a long way. That's where bido steps in. It’s more than just a libido enhancing drink; bido is carefully crafted with the intention to help you reduce stress, improve blood flow, and boost your mood.

bido for her and for him

bido's holistic approach to sexual health can align seamlessly with your Kegel routine. It's the perfect partner for your journey towards better sexual health and overall wellness. Let's make life more vibrant – with Kegels and bido!



This article is meant for educational purposes only and does not replace professional medical advice. Always consult with a healthcare provider for personalized advice related to your health.