For a Better Sex Life: A Feature on Kegel Exercises for Women

For Women

Hello, this is Rui.

This time, we would like to introduce you to Kegel exercises, an effective training for a better sex life.
It is a muscle training that can be easily done anytime and anywhere, and also has various benefits!

To improve the quality of your sex life, Kegel exercises that strengthen the pelvic floor muscles (PC muscles) are very effective. The pelvic floor muscles are crucial for supporting women’s reproductive organs and bladder, and their strengthening leads to enhanced sexual sensitivity and satisfaction, as well as general health benefits. This time, I will detail the methods and benefits of Kegel exercises for women.

What Are Pelvic Floor Muscles (PC Muscles)?

Function and Importance of the Pelvic Floor Muscles

The pelvic floor muscles (PC muscles) are located at the base of the pelvis and support the bladder, uterus, and intestines. These muscles are involved in controlling urination and defecation and significantly impact sexual functions, making them deeply connected to women’s health.

Connection to Sexual Function

Strengthening the pelvic floor muscles improves sexual sensitivity and satisfaction. Particularly after childbirth, the recovery of these muscles is crucial for an enjoyable sex life. Weakened pelvic floor muscles increase the risk of urinary incontinence and painful intercourse, highlighting the need for proper training.

How to Identify the Pelvic Floor Muscles

A simple method to identify the pelvic floor muscles is to try stopping urination midstream. The muscles used at this moment are the pelvic floor muscles. Additionally, by focusing on vaginal contractions, you can more accurately locate these muscles.

How to Perform Kegel Exercises

Basics of Kegel Exercises

Kegel exercises involve consciously contracting and relaxing the pelvic floor muscles. These exercises can be performed easily by following the steps below:

 Identify the Muscles:

    • As mentioned earlier, identify the pelvic floor muscles by the sensation of stopping urination midstream.

     Basic Contraction Exercise:

      • Contract the muscles and hold for 5 seconds, then relax for 5 seconds. Repeat this 10 times as one set.

       Frequency of Training:

        • Aim for at least 3 sets of 10 repetitions daily. As you get used to it, increase the contraction time and the number of repetitions for better results.

        Variations of Kegel Exercises

        In addition to basic Kegel exercises, incorporating the following variations can further enhance effectiveness:

         Rhythmic Contractions:

          • Quickly contract and relax the muscles in rhythm. Perform each cycle every 2 seconds, with 10 cycles as one set.

           Sustained Contractions:

            • Hold the muscles contracted for 10 seconds, then relax for 10 seconds. Repeat this 5 times as one set.

             Step Contractions:

              • Gradually increase the contraction strength in steps. For example, slightly contract and hold for 3 seconds, then increase the strength gradually.

              Training Environment and Timing

              Kegel exercises don’t require special equipment or locations and can be done anytime, anywhere. It is efficient to perform these exercises in situations like:

              • During Everyday Life:
              • On the commute in trains or buses, or during short breaks at work.
              • Before Bedtime:
              • Lying in bed while relaxing helps to combine exercises with unwinding from the day’s fatigue.
              • In the Shower or Bath:
              • Relaxing in warm water can help in effectively training the muscles.

              Benefits of Kegel Exercises

              Enhanced Ejaculation Control and Orgasm

              Strengthening the pelvic floor muscles enhances vaginal contractions and orgasms, leading to greater sexual satisfaction. As you maintain strong contractions, orgasm sensitivity increases, making sexual relationships with your partner more intimate.

              Increased Sexual Confidence

              Kegel exercises increase sexual confidence. Becoming more aware of and able to control your body reduces anxiety about sex and allows you to enjoy sexual activities in a more relaxed state.

              Post-Childbirth Recovery

              After childbirth, the pelvic floor muscles often weaken, leading to issues like urinary incontinence and painful intercourse. Kegel exercises help prevent and improve these issues, promoting recovery after childbirth.

              Incontinence Prevention and Improvement

              Strengthening the pelvic floor muscles helps prevent and improve urinary incontinence, which many women experience with aging or post-childbirth. Stronger muscles increase the ability to control the urethra, reducing the risk of incontinence.

              Cumulative Benefits and Sustainability

              The benefits of Kegel exercises increase with continuous training. While you may not feel immediate effects, daily practice gradually strengthens the muscles, leading to long-term results.

              Other Health Benefits

              Kegel exercises have many other health benefits, such as improving posture and preventing back pain. Strengthened pelvic floor muscles increase resistance to abdominal pressure, making various daily activities easier.


              Kegel exercises are highly effective for improving women’s quality of life. They enhance ejaculation control, boost sexual confidence, aid post-childbirth recovery, and prevent and improve incontinence among other benefits. Being a simple and accessible exercise without the need for special equipment, it is recommended to incorporate Kegel exercises into daily routines and continue them consistently.

              Thank you for taking a look.

              Just starting a little at a time will help!


              • Improving Pelvic Floor Muscle Function in Women: A Review of Current Technologies and Interventions
              • Authors: Various
              • Publication Year: 2017
              • Overview: A review of the latest technologies and interventions for improving pelvic floor muscle function in women.
              • Reference: PubMed
              • The Impact of Pelvic Floor Muscle Training on Female Sexual Dysfunction
              • Authors: Various
              • Publication Year: 2015
              • Overview: A study on the effects of pelvic floor muscle training on female sexual dysfunction.
              • Reference: Journal of Sexual Medicine
              • Pelvic Floor Muscle Training for Women With Urinary Incontinence
              • Authors: Various
              • Publication Year: 2014
              • Overview: A systematic review on the effectiveness of pelvic floor muscle training for women with urinary incontinence.
              • Reference: Cochrane Database of Systematic Reviews