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We read every comment, but we're not able to respond. If you have questions about your care, contact your healthcare provider. For more resources, visit www. Back to top About Kegel Exercises Doing Kegel exercises can help strengthen your pelvic floor muscles.
Kegel exercises can also help improve your sexual health and pleasure by: Relaxing your vaginal muscles, which lets your vagina be more open. This is helpful if you have pain during sexual intercourse, pelvic exams, or both.
Improving blood circulation to your vagina and pelvic floor. This can help increase sexual arousal. Making it easier for you to reach orgasm. Increasing vaginal lubrication wetness. Back to top About Your Pelvic Floor Muscles Your pelvic floor muscles form the bottom of your pelvis and support your pelvic organs uterus, bladder, and bowel. Figure 1. Pelvic floor muscles and pelvic organs. You must have JavaScript enabled to use this form.
Tell us what you think Your feedback will help us improve the information we provide to patients and caregivers. What could we have explained better? Leave this field blank. Last Updated Tuesday, December 18, If you have any questions, contact a member of your healthcare team directly. If you're a patient at MSK and you need to reach a provider after pm , during the weekend, or on a holiday, call Was this information easy to understand? If you want to strengthen your pelvic floor, targeted exercises will help you identify and tone your muscles.
They can enhance your workout by adding an extra challenge. Need some ideas? Here are two ways you can incorporate Kegel balls to intensify solo play :. If you want to increase your sensitivity during vaginal sex, Kegel balls can help you and your partner heat things up. You can insert them before you head out on your date a la Anastasia Steele or make insertion the first part of an intense round of foreplay.
Just make sure to pull the balls out before your partner — or another toy — slides in. Keeping the thrusts slow and steady will help prevent discomfort. Kegel balls can also make anal sex more pleasurable. Anal penetration can push the balls against your G-spot, sending intense sensations throughout your body.
Although it may be tempting, you should never insert Kegel balls into your anus. Beads specifically made for anal play are available, though. You should be able to find these at a sex shop or via online retailers. You can leave Kegel balls in for up to six hours, depending on the balls used and your individual body chemistry. Your doctor can tell you more about best practices for you and your body. You may be able to coax them out by adding more lube.
You can also cough, move around, or even jump up and down to help your muscles contract and release. Keeping your Kegels balls clean is crucial. Although Kegel balls are generally considered safe to use, there are few things you should keep in mind.
You should only squeeze for about 5 seconds at a time, with breaks of at least 5 seconds between. Squeezing for too long or without a break could overexert your vaginal muscles and cause a temporary strain.
Any longer and you may begin to overexert your pelvic floor muscles. You should also clean your Kegel balls before and after every use. Using contaminated Kegel balls can result in infection. Make sure the balls are attached and have a removal string. Although some sets contain three or more, two is the standard. You should always start with two and increase or decrease the number as you become more familiar with the practice. Try switching up one element — like size — to start.
You can continue to add new elements in as you progress in you practice. If you want to buy a set of Kegel balls, it may be time to pay your local sex shop a visit. Seeing the products in person can also help you get a clear understanding of size and weight. You can also get recommendations from a sales associate. Many retailers, like Babeland, have web-based shops that ship across the country. Amazon also sells a variety of Kegel balls, including plastic and silicone options , as well as the cult-favorite Lelo Luna Beads.
Women can experience a weakened pelvic floor postpartum or as they get older.
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