5 Kegel Exercises for Pleasure (and Health)

The pelvic floor is a group of muscles that no one sees but everyone uses. It supports the bladder, uterus and bowel, and plays a direct role in orgasm quality.

Why Kegels change everything

When the pubococcygeus (PC) muscle is toned, it contracts more strongly during orgasm. Result: more intense, longer sensations, and better awareness of the area. This isn’t theory: a Journal of Sexual Medicine study (2019) shows that 73% of women who practise Kegels regularly report “significantly more intense” orgasms after 12 weeks.

The 5 exercises

1. Simple contraction

Contract the pelvic floor (as if stopping a urine stream) for 5 seconds. Release for 5 seconds. Repeat 10 times. 3 sets per day.

2. Rapid contraction

Contract-release as quickly as possible for 10 seconds. Rest 10 seconds. 3 sets. This exercise develops muscle reactivity.

3. The lift

Imagine your pelvic floor is a lift. Contract progressively whilst going up “floor by floor” (25%, 50%, 75%, 100%) then descend the same way. 5 repetitions.

4. Pelvic bridge

Lying on your back, knees bent, feet on the floor. Lift the pelvis whilst contracting the pelvic floor and glutes. Hold for 10 seconds at the top. Lower slowly. 10 repetitions.

5. Kegels with geisha balls

Insert geisha balls (such as LELO Luna Beads) and practise exercises 1 to 3 with weight resistance. The muscle works against gravity. Start with the lightest weight.

The ideal routine

Week	Frequency	Exercises	Duration
1-2	1x/day	Exercises 1-2	5 min
3-4	2x/day	Exercises 1-3	8 min
5-8	2x/day	Exercises 1-4	10 min
9+	1x/day (maintenance)	1-5 with balls	10 min

Common mistakes

Don’t contract your abs or glutes at the same time as the pelvic floor. If your stomach hardens, you’re cheating. Breathe normally during exercises and never practise whilst actually holding urine (risk of urinary infection).