A Beginner’s Guide to the Kegel Club - Squeeze It, Lift It!

If you’re not acquainted with Kegels, we’re here to give you the 411. Pelvic floor exercises should be part of a daily exercise routine for women (and men!), strengthening core muscles that support organs in your lower half. For women, this means bladder, bowel, and uterus, so a strong, healthy pelvic floor means no leaks, lower chance of prolapse, and greater intimate sensation for you and your partner.

Pelvic floor exercises are kind of old news. The eponymic Dr. Arnold Kegel first developed the practice in1948, as he realized the importance of strong pelvic muscles in natural childbirth to reduce the risk of prolapse and prevent incontinence.

So, how do you Kegel?

You can try it slow or fast, or mix the two for a great work out!


Do It Slow:

(1) Get in a comfortable position with your knees slightly apart. You can sit, stand or lie down.

(2) In a slow and controlled manner, tighten the muscles around your anus as though you’re trying to hold in gas. This is the largest muscle of your pelvic floor.

(3) Follow the squeeze into your vagina, squeeze as though you’re trying to hold a ball inside you. Squeeze as hard as you can!

(4) Hold for five seconds, then relax. Repeat five times.

Try It Fast:

(1) Get in a comfortable position with your knees slightly apart. You can sit, stand or lie down.

(2) Follow steps (2) and (3) above, but squeeze all the muscles up as fast as you can.

(3) Hold for two seconds, relax for two seconds. Repeat this cycle five times. 

Try to vary your workout by trying five slow and five fast, repeated for five minutes. Can you handle that Kegel challenge?!

Ideally, you should repeat this challenge three times per day, for about five minutes at a time. If you’ve got the time, aim for six times per day.

As your pelvic floor muscles get stronger, increase the length of your squeeze. Aim to hold each slow Kegel for around ten seconds. Improvement should occur in eight to 20 weeks. 

Try to make sure you’re squeezing only your pelvic floor, not your glutes, thighs or hamstrings. This may be difficult at first, especially if your pelvic floor is on the softer side.

If you haven’t got the time to perform your own Kegel Exercises or would rather relax through the routine, the Kegel Angel Balls could be a great solution! The Kegel Angel Balls naturally stimulate the pelvic floor muscles to expand, contract, and strengthen. The balls offers progressive weights for gaining strength and control. If you have problems with any kind of incontinence, post-child birth muscle weakness, or just want to turn your orgasms up to eleven, the Kegel Angel Balls can help you.  

The Kegel Angel Balls are ideal for speedy recovery from childbirth or to strengthen your muscles as you age. However, every woman is different, so we advise double-checking with your doctor if you’re concerned about your specific needs.

Share the Kegel Angel Balls with mums, sisters, grandmas, and every woman you love.

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Please note that advice offered by Kegel Angel may not be relevant to your individual case. For specific concerns regarding your health, always consult your physician or other licensed medical practitioners.