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Guide to Kegel Exercises

A Complete Guide to Kegel Exercises

There has been a lot of publicity lately around Yoni Eggs and kegel exercises. There are a number of important things to know about strengthening the kegel muscles and some great reasons to do it. More importantly, there are many aspects surrounding kegel strengthening (or kegel training) that are important to pay attention to to keep your body healthy and strong.

A reason the jade Yoni Eggs have gotten some negative press lately is because, in general, anything that is put into the vagina should not be porous. This means that the materials of whatever is being inserted must be able to be fully cleaned so as not to collect bacteria and cause infection. Knowing what materials are healthy or not for the body can be tough. To make it easy, look for kegel strengtheners that are made from 100% silicone and ABS plastic. If you’re interested in learning more about healthy and safe materials, you can read more here.

Another critical thing to know when strengthening the kegel muscles is how long to do it. Just like exercising any other muscles, doing too much can actually be harmful to your body. When it is suggested to insert something into the vagina and leave it there all day, that’s rarely going to be safe. There are a few exceptions (like menstrual cups), but as a point of reference, it isn’t even safe to leave a tampon in all day!

Below we have highlighted many of the key questions we get about kegels like what they are and how to exercise them correctly. The most important thing when it comes to anything involving your body is: pay attention! The better you know your body, the better you know if something isn’t quite right. If you’re ever in doubt talk to a doctor.

What are kegels (PC muscles)?

Kegels (AKA pubococcygeus or PC muscles) are the muscles that form the pelvic floor. All genders have these muscles that stretch from the pubic bone to the tailbone and act as a form of support for the pelvic organs. Basically, you know when you stop peeing midstream? You have the PC muscles to thank for that.

Why do people do kegel exercises?

A kegel strengthener is a tool or device that helps strengthen the PC muscles to help with bladder and bowel control, and help someone have stronger orgasms. Kegel exercises help to improve muscle control the same way lifting weights and running on a treadmill make you stronger and have more endurance. Doing kegel exercises can be especially beneficial for women who have recently given birth and men who have undergone prostate surgery. Doing these exercises has a number of additional sexual benefits, as well (and let’s be honest, it’s never a bad thing to enhance your sex life). For women specifically, strengthening the kegel muscles allows you to be able to grip tighter around a toy or penis, and sends more blood to the pelvic region, often leading to stronger orgasms.

Finally, strengthening the PC muscles helps strengthen your core. Doing both kegel exercises and core exercises, help not only with all of the things mentioned above, but additionally can help with lower back pain and getting more defined core muscles.

And need we remind you? Stronger orgasms!

What is the difference between kegel strengtheners?

Fun Factory Smartballs UnoThere are many different kinds of kegel exercisers, namely in size, weight, and shape. One thing to pay attention to is that a kegel strengthener with an attachment for easy removal must be safe and easy to clean. Many people prefer kegel strengtheners with these attachments so there’s no fear of them getting “stuck.” Fun Factory Smartballs Uno and Duo have cords attached that are made out of 100% silicone. This means that they can be cleaned with soap and water and are body-safe, so they won’t hold bacteria. Kegel strengtheners with cotton strings, even covered in wax, can’t be completely cleaned and will hold bacteria, potentially causing infection.

Je Joue Progressive Pelvic WeightsJust like working out with any kind of weights, there are options that help you move up in weight to continue to get stronger. Je Joue Progressive Pelvic Weights come with 3 different weights, allowing you to do just that.

Aneros EviThere are also kegel strengtheners that can be pleasurable when in use. The Aneros Evi is known to put pressure on the g-spot which for many, can feel great during exercise and is a favorite to pair with a bullet vibe whether working out or not.

Minna kGoalThe Minna kGoal, gives biofeedback to let you know you’re doing the exercises correctly. This means that when you squeeze your muscles, the kGoal vibrates! For many, whether new to exercising the PC muscles or a long-time user, this can be reassuring to let you know that you’re not only squeezing the correct muscles, but also relaxing them between exercises, which is equally as important.

How do I strengthen my kegels?

It is important to pay attention to how often and how long you are strengthening your kegels and be sure to only do so as instructed. Just like working out with weights, you can’t do it for hours or a full day without likely injuring yourself or causing problems. Most exercisers are recommended to use for around 5-10 minutes per day a few times a week if you’re just leaving the strengthener in around the house, or doing around 10 reps per use if actively squeezing. Overdoing kegel exercises can actually have the opposite of the intended effect causing further problems.

If you’re worried about doing kegel exercises correctly, the Minna kGoal is a great option for you as it connects to an easy-to-use app that guides your workouts and has games to help you level up and get stronger.
There are many reasons someone to strengthen your kegels and we’re excited to say that Minna has a strengthener in the works for men (not yet available)! Be sure to check out all of the kegel strengtheners Vibrant offers at

Vibrant Staff

The Vibrant Staff writers are a group of sex-positive cis women and queer folks employed by Vibrant. Our contributors are passionate about educational advocacy, sexual autonomy and freedom, healthy relationships, and sharing their experiences with you!

Vibrant Staff

The Vibrant Staff writers are a group of sex-positive cis women and queer folks employed by Vibrant. Our contributors are passionate about educational advocacy, sexual autonomy and freedom, healthy relationships, and sharing their experiences with you!

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