If you like to keep fit and healthy then you probably workout regularly, strengthening the muscles all over your body. However, have you ever thought about what’s going on with the muscles on the inside? If not, you’ve come to the right place. Kegel exercises, also known as pelvic floor exercises can be done anywhere, at any time, and have multiple benefits for your health and sex life.

So, what is a kegel?

Kegel exercises are simple clench and release exercises that work to strengthen the series of muscles and tissues at the bottom of your pelvis that hold your organs in place.

To identify the muscles you should be clenching, next time you go to the toilet, simply stop urination part way through. The muscles you’re using to do this are the muscles that you are aiming to train with the kegel exercises.

Now you know which muscles you’re aiming for, imagine you have a string inside you running up from your pelvic floor to your belly button. Squeeze and pull the pelvic muscles up as far as you can towards your belly button. Make sure that you are focusing only on these muscles and not your abs, quads or glutes, breathing continuously through the exercise. Repeat this three times a day for at least 3 sets of 10 to keep your floor strong. Don’t give up too soon as it can take up to 3 months to see the benefits.

Kegels should not be done regularly whilst stopping urination as incomplete emptying of the bladder can increase the risk of a urinary tract infection. This should only be done in order to locate the correct muscles to work.

Why you should give your pelvic floor a workout 

There are many factors that can weaken your pelvic floor muscles including pregnancy, childbirth, surgery, ageing, and being overweight so regular pelvic floor exercises are imperative to helping with recovery, reducing the risk of prolapse, and improving bladder and bowel control.

However, kegel exercises are important for everyone to do and can ever make sex better for both you and your partner. Dr. Rachel Gelman, DPT and INTIMINA Expert explains, “they are important for sexual satisfaction and help to give your vagina tone or tightness. Doing your Kegels helps to tighten your pubococcygeal (PC) muscle, which is one of the muscles that contract when your orgasm. If your pelvic floor muscles are toned it makes it easy for your body to use those muscles to orgasm. Practising regular kegel exercises can also help those who have experienced painful intercourse as doing these exercises regularly can help you to relax your pelvic floor, leading to a more pleasurable experience in the bedroom.”