Kegel exercises are meant to tighten or strengthen your pelvic floor muscles. What are pelvic floor muscles, you ask? These form a muscle layer that extends from the pubic bone to the coccyx (tailbone). In other words, they act as a hammock that supports your pelvic organs. These include the bladder, intestine and uterus.
The pelvic floor muscles help you to control, for example, urinating and bowel movements.
When the muscles are contracted, the internal organs are lifted and the openings of the vagina (yoni), anus and urethra are contracted.
Keep in mind that if you have symptoms or problems, you should seek the advice of a doctor. This can confirm whether you have a weakened or overactive pelvic floor (hypertonic - too tight). If necessary, your doctor can refer you to a physiotherapist or a continence expert to determine the cause and give you exercises according to your specific needs. In the case of an overactive pelvic floor, a pelvic floor massage can also be useful.
In any case, every woman benefits from strengthening the pelvic floor muscles. In addition to gaining better control over the bladder and many other possible benefits, you will also experience more intense orgasms!
Use a yoni egg
Yoni eggs are beautiful stones that are used to build stronger pelvic floor muscles. You don't actually need anything to do kegel exercises, but yoni eggs are like dumbbells for your vaginal muscles. If your muscles are very weak, you can make them more powerful by repeatedly pulling them together and releasing them again through the kegel exercises. But to become really strong, you need the resistance that a weight offers, just like with any other muscle in your body. The use of a yoni egg is therefore very suitable for this.
One way to use a yoni egg is to insert it into your vagina and use your pelvic floor muscles to hold it in place. However, if you have never done Kegel exercises, you probably do not have the vaginal muscle strength to hold the egg in place that way. It takes some time to build up that level of muscle strength.
To start your training, you can start with about 5 minutes of Kegel exercises per day.
- Insert the egg and stand carefully.
- Contract the pelvic floor muscles and hold for 5 to 10 counts.
- Then relax for 5 to 10 counts. This allows the muscles to recover and prepare for the next contraction.
- Repeat the exercise and aim for about ten sets, three times a day.
Once your pelvic floor muscles have become stronger, you can start carrying the egg while doing your normal activities. However, you do not have to wear it all day, four times a week 20 minutes is enough to maintain an excellent muscle tone.
Yoni eggs are known to promote energy throughout the body, remove blockages and generate sexual energy. Whether you want to increase your sensitivity, reduce symptoms of an overactive or weakened pelvic floor or help to resolve sexual trauma, yoni eggs can be used with a variety of exercises that can help.
With your feet wider than hip width apart, bend your knees and squat down as if you were sitting in a chair. Try to get your thighs parallel to the floor. Tighten abdominal muscles and try to keep the spine and trunk long and extended. Make sure your knees do not shoot past your toes and that the knees are in line with the second toe. Stand up again to return to the starting position and repeat the exercise. Go for two to three sets of 12 repetitions.
Lie on your back with your knees bent and your feet flat on the floor. Keep your feet hip-width apart and ankles aligned with the knees at a 90-degree angle. Breathe in, tighten your pelvic floor muscles and lift your hips. Hold up for 10 seconds while keeping your breathing constant, then lower your hips, exhale and release your pelvic floor muscles.
Lie on your back with your legs straight and together, put your hands under your rear to press your lower back against the floor. Slowly lift your legs off the floor until they form a right angle with your hips. Hold on and slowly lower your legs to the floor. Repeat this, keeping the speed slow and consistent. Do two to three sets of 10 repetitions.
Begin in a push-up position with your shoulders in a position right above your wrists. Keep the arms straight and keep your neck in line with your spine - make a straight line from your heels to the crown of your head. Push your heels back to stretch your legs and prevent the hips from sagging. Tighten your abdominal muscles and hold the plank position somewhere between 30 seconds and 1 minute.