The Benefits of Regular Pelvic Floor Exercises

Pelvic floor exercises, often referred to as Kegels, might not be the first thing that comes to mind when considering ways to improve your intimate health. However, these simple yet effective movements can have a transformative impact on your overall well-being, including enhancing intimate pleasure, reducing discomfort, and preventing certain health issues.

Let’s explore how strengthening your pelvic floor can make a difference in your life.

What Are Pelvic Floor Exercises?

The pelvic floor is a group of muscles and tissues that form a supportive hammock across the base of your pelvis. These muscles support vital organs such as the bladder, uterus (in individuals with female anatomy), and rectum. When functioning properly, the pelvic floor helps maintain bladder and bowel control and plays a crucial role in sexual response.

Pelvic floor exercises involve contracting and relaxing these muscles to build strength and endurance. They’re simple, discreet, and can be done anywhere. Although equipment is not necessary, using tools like Kegel balls can help you identify and engage the correct muscles while adding resistance to enhance your workout.

The Health Benefits of a Strong Pelvic Floor

1. Enhanced Intimate Pleasure
   Strong pelvic muscles can lead to increased sensitivity and stronger orgasms by improving blood flow to the pelvic region. For those with a vagina, they can also make penetration more comfortable and pleasurable by enhancing muscle control and relaxation. For individuals with a penis, these exercises can also help with erectile function by improving blood flow and muscle strength.
   
   
2. Improved Bladder and Bowel Control
   One of the most well-known benefits of pelvic floor exercises is preventing or managing incontinence. Strengthening these muscles can help you better control the release of urine or stool, especially after childbirth, surgery, or aging-related changes.
   
   
3. Reduced Risk of Pelvic Organ Prolapse
   Pelvic organ prolapse occurs when weakened pelvic floor muscles can no longer support organs like the bladder or uterus, causing them to press against or even protrude into the vaginal wall. Strengthening these muscles helps maintain proper support and reduces the risk of prolapse.
   
   
4. Faster Recovery After Childbirth
   Pregnancy and childbirth can weaken the pelvic floor muscles, often leading to discomfort or incontinence. Regular pelvic floor exercises during pregnancy and postpartum can aid recovery, reduce symptoms, and even prevent prolapse.
   
   
5. Support During Menopause
   Hormonal changes during menopause can weaken the pelvic floor. Regular exercises help maintain strength and elasticity, reducing discomfort and improving intimate health during this life stage.

The Connection Between Pelvic Floor Health and Sexual Wellness

Feeling in control of your body is a powerful and empowering experience. A strong pelvic floor not only supports essential bodily functions but also plays a key role in enhancing your intimate life. Improved muscle strength can lead to increased sensitivity and stronger orgasms, while reduced symptoms of discomfort can make intimacy more enjoyable and stress-free.

This combination of physical well-being and heightened confidence fosters a deeper connection with yourself and your partner, making both solo and partnered experiences more fulfilling and satisfying. By prioritising pelvic floor health, you invest in a foundation of pleasure, comfort, and self-assurance that enriches every aspect of your intimate wellness.

 

How to Perform Pelvic Floor Exercises

1. Identify the Right Muscles:
   To locate your pelvic floor muscles, try stopping your urine mid-flow. The muscles you use to do this are your pelvic floor muscles.
   
   IMPORTANT: Don’t make stopping your urine a regular exercise—it’s just for muscle identification.
   
   
2. Perfect Your Technique
   Contract these muscles as if you’re lifting them inward and upward. Hold for 3-5 seconds, then relax for the same amount of time. Avoid tightening your stomach, thighs, or buttocks—focus only on the pelvic muscles.
   
   
3. Build Your Routine:
   Start with 10 repetitions, 2-3 times a day. As your muscles strengthen, gradually increase the duration and intensity of your contractions.
   
   
4. Consistency Is Key:
   Like any exercise, the benefits of pelvic floor exercises come with regular practice. Aim to make them a part of your daily routine for the best results.

 

What Are Kegel Balls And How Do They Work?

Kegel balls, also known as geisha balls or pelvic weights, are small weighted devices inserted into the vagina to help strengthen pelvic floor muscles. Available in different sizes and weights, they offer a dynamic and effective way to tone your muscles.

Once inserted, your pelvic muscles naturally contract to hold the balls in place. This action strengthens the muscles over time, similar to how resistance training works for other parts of the body.

 

The Added Benefits of Kegel Balls

1. Faster Results:
   The added weight increases resistance, helping you build strength more quickly compared to exercises alone.
   
   
2. Improved Muscle Awareness:
   Using Kegel balls helps you identify the right muscles to target during your exercises, ensuring proper engagement.
   
   
3. Convenience:
   Kegel balls are discreet and can be used during daily activities, making them a practical addition to your routine.

How to Use Kegel Balls Safely

1. Choose the Right Size and Weight:
   Beginners should start with larger, lighter balls and gradually progress to smaller, heavier ones as their strength improves.
   
   
2. Insert with Care:
   Use a water-based lubricant for comfort, and gently insert the balls into the vagina, ensuring they feel secure but not uncomfortable.
   
   
3. Engage Your Muscles:
   Once inserted, practice contracting and relaxing your pelvic floor muscles to keep the balls in place. Start with a few minutes and gradually increase the duration as you build strength.
   
   
4. Maintain Hygiene:
   Clean your Kegel balls thoroughly before and after each use to prevent infections. Look for body-safe materials like silicone or stainless steel for easy cleaning.
   
   
5. Listen to Your Body:
   If you experience pain or discomfort, remove the balls and consult a healthcare provider or pelvic floor specialist.

Take Control of Your Pelvic Health

Regular pelvic floor exercises are a simple, accessible way to enhance your intimate health, prevent discomfort, and boost confidence. Whether you’re looking to recover from childbirth, reduce incontinence, or heighten pleasure, these exercises offer a range of benefits for everyone.

At Palette of Senses, we’re committed to empowering you with the knowledge and tools to prioritise your well-being. Start strengthening your pelvic floor today and embrace the lasting impact it can have on your health and happiness.

 

 

* Please have in mind that the content of this article is for informational purposes only. It should not be considered medical or professional advice. Always consult a qualified healthcare provider or specialist for guidance tailored to your needs.