Kegels: Exercise Your Way to Better Sex

woman in bed leaning back

Tips on how to strengthen your sex muscles and improve your sexual performance

Kegel exercises strengthen your pelvic floor and pubococcygeus (PC) muscles, also known as the sex muscles, for a myriad of benefits.

These exercises are commonly practiced to increase bladder control, as well as prevent the deterioration of the pelvic floor muscles, which weaken as women age and experience pregnancies.

Kegel exercises may also improve your sex life in the follow ways:

Enhance female libido. Kegel exercises strengthen the PC muscles, which controls the surge of urine and tightens throughout orgasm. According to Female Libido, stronger vaginal muscles increase the chance of multiple orgasms.

In fact, many women who practice the exercises report being able to reach a vaginal orgasm for the first time, as well as more intense and frequent orgasms.

Increase partners pleasure. Kegel exercises tighten the vagina musclesgiving your partner even more satisfaction.

How to Do Kegel Exercises

Locating the right muscles

Next time you urinate, find your pelvic floor muscles by stopping the flow of urine. This sensation is the basic practice for the exercise.

You should feel your pelvic muscles squeezing your urethra and anus, writes

But dont routinely start and stop your urine stream or do the exercises on a full bladderitll weaken your muscles and may increase the risk of a urinary tract infection.

Double Check your technique

After youve identified your pelvic floor muscles, empty your bladder.

While standing, sitting or lying down, tighten your muscles and hold for a count of three, then release. Work up until you can contract the muscles for at least 10 seconds at a time, with a 10 second interlude between each repetition.

Make sure to keep focus on the correct musclesthe abdomen, buttocks and thighs shouldnt flex. Be sure to also keep a steady breath during the practice.

Repeat three times a day

Do 10-15 repetitions per set at least 3 times a day. Kegel exercises are only effective if practiced routinely.

The great thing about Kegel exercises is that theyre inconspicuousyou can do them at anytime. Mayoclinic recommends practicing the exercises during routine activities, such as when youre standing in line at the grocery store, checking email, commuting to work, preparing meals, or watching TV.

How Fast to Expect Results

If you practice your Kegel Exercises daily, you should start to see results in 8-12 weeks, according to Although results varysome women witness dramatic changes and others only slight differencesroutine practice will result in increased bladder control.

More from ThirdAge:

Sexual Satisfaction at Any Age

What's Killing Your Sex Drive and How to Stop It

This article was originally published at . Reprinted with permission from the author.