Jun 262019

Kegel Exercise: The Workout Routine You Never Knew You Needed

Kegel Exercise: The Workout Routine You Never Knew You Needed

Not easy to have a fulfilling sex life when you suffer from vaginismus! Many women do not dare to talk about this problem, but there are solutions! Cosmo guides help you on how to tell if vagina is loose and to apply Kegel exercises and regain serenity.

What are Kegel exercises?

The vaginismus causes involuntary spasms and often very painful in the vagina, preventing the introduction of a penis, but also of a buffer or other foreign body. The Kegel exercises – the doctor’s name that brought them to the point in the 1950s – are to learn to contract the muscles of the pelvic floor. This name may not tell you anything, but you necessarily know these muscles! They are the ones you ask for when you have an urgent desire and you must restrain yourself. By controlling these contractions with adapted exercises, you will soon be able to say goodbye to vaginismus.

Head over to yonieggs.co to learn more about using these yoni eggs for Kegel exercises.

Kegel exercises in practice

The advantage of Kegel exercises is that they can be practiced anywhere and at any time of the day. To be sure of getting the right muscles, start by doing the test when you go to the bathroom trying to stop the flow of your urine. If you succeed, bravo!

You have found the muscles to work on. Once this first step is completed, you can apply the exercises correctly: several times a day, contract and relax your muscles by blocking the contractions for a few seconds before releasing. Do sets of 20 four to five times a day, sitting or lying down.

Do not forget that even Samantha did her daily exercises!

The Kegel exercises are muscle strengthening pelvic floor exercises which involve contract and relax the pelvic muscles. They are particularly effective in women, more exposed to incontinence after pregnancy.

Against incontinence, contract your pelvic muscles

The urinary incontinence is a very common condition that most often affects the elderly and women, but not only. Men are not spared, while young women, sports in particular, can also suffer. However, the subject remains largely taboo. Alongside the fact encourage those concerned to consult quickly, whether to recommend that prevention is to maintain her perineum and even strengthen the muscles of the pelvic floor, often released after a first pregnancy, or even before if necessary. In this area, the realization of Kegel exercises is recommended.

Very effective in women after childbirth or in older women who suffer from stress or urge incontinence, they are also recommended for men, especially after removal of the prostate.

Kegel exercises in practice

Slow version exercises: Contract the muscles used to hold the urine and hold this contraction for 10 seconds. Release for 10 seconds before exercise, 10 to 20 times.  Be careful not to contract the muscles of the perineum: do not contract the muscles of the abdomen, buttocks or thighs.

Quick version exercises: Contract then relax the pelvic floor muscles as fast as possible for one minute. The Kegel exercises should be done at least 3 times a day (or even 5 times a day).  They can be practiced while lying down, sitting or standing. If it is difficult to identify the muscles to be contracted, you can perform the exercise by inserting a finger into the vagina to verify that you feel the contraction on the finger. Muscle strength usually improves in 2 to 3 months. From 40% to 75% of the women who use it notice an improvement in their urinary control.  Note that regular practice of Kegel exercises may also allow you to sexual pleasure.


We also define the balls of geisha: “balls of reeducation”. The midwives recommend it: “If there is one thing that women can do alone to tone their perineum without risk of hurting it, it is to put geisha balls! Because when they do exercises of contractions without balls of geisha, they sometimes make the reversal of order, that is to say that they push their perineum when they think to tighten it. And it’s bad! We must be vigilant.

From the moment you introduce geisha balls into your vagina, the vagina contracts to retain them. There begins the exercise! Because to work well, it is then necessary to have fun to tighten then loosen the balls of geisha. Thus, your perineum is energized.

It is advisable to wear them thirty minutes twice a week, on average. Always in mobility! Wearing geisha balls to sleep is irrelevant. Be active because your perineum will be forced to activate so that they stay warm in your vagina.