You may regularly engage in stretching, resistance training, or cardio, living a generally healthy lifestyle, are you, however, aware of the importance of pelvic floor exercises? We're talking about the so-called "Kegel Exercises" which are designed to help men and women strengthen their pelvic floor muscles.
These exercises can not only help prevent unpleasant and sometimes serious pelvic floor issues (such as incontinence and prolapse after pregnancy), but they can also prove very beneficial in your sexual life.
“Various studies have proven that Kegel exercises performed on a daily basis by both men and women can improve bladder control and stress incontinence, increase libido, and optimise sexual health and function.”
What are Kegel Exercises?
Arnold Kegel (1894-1981) was an American gynecologist who invented in 1948 pelvic floor strengthening exercises, which bear his name, as a non-surgical treatment of pelvic relaxation. The perineometer, also called as vaginal manometer, was designed to record the contraction strength of pelvic floor muscles and to guide the participants to conduct the exercises correctly. These exercises could help avoid cystocele, rectocele, and urine stress incontinence, according to Dr. Kegel's research.
Years later, and following extensive medical research, Kegels or Kegel Exercises (also known as pelvic floor muscle exercises) have been judged as one of the best ways to improve and maintain bowel and bladder functions. Kegels can be performed by both men and women to increase the strength of their pelvic floor and may help to improve or even eliminate bladder leakage. Sexual pleasure can also be boosted by a stronger and well-trained pelvic floor.
When we talk about pelvic floor muscles we mean the group of organs that are located between the lower surface of the pubic bone and in front of the sacrum (coccyx), such as the bladder, rectum and small bowel, along with the vagina and uterus for women.
By squeezing and relaxing the muscles in the pelvic and genital areas, Kegel exercises can train and strengthen the pelvic floor region in a natural way. Using weighted kegel balls, women can enhance and facilitate the exercise of these muscles further, by understanding exactly where the pelvic muscles are, speeding up the process and optimising it for better pelvic health, bladder control and even sex life.
What are the functions of the pelvic floor muscles?
The pelvic floor muscles are responsible for the 3 S's: Support, Sphincter, and Sexual Function. It offers support, because together with your abdominal muscles and diaphragm they offer stability to your pelvis and support your internal organs and spine. If you’re a woman, your pelvic floor muscles also support your baby during pregnancy and aid in the childbirth process. With excess strain on the pelvic floor (especially during pregnancy), or with weakening of the pelvic floor (with aging or hormonal fluctuations), the pelvic organs can start to protrude near the vaginal opening. This is referred to as prolapse.
The urethra and anus are also surrounded by your pelvic floor, making it essential for sphincter function and allowing you to consciously control the release of urine, feces, and flatus. As a result, they also prevent leakage of urine, feces, and gas.
Finally, both men and women rely on their pelvic floor muscles for sexual function. The pelvic floor muscles are necessary for erectile function and ejaculation in men, and allow smooth penetration in women. Voluntary pelvic floor contractions have proven to help arousal, pleasurable intercourse, and achieving an orgasm, however excessive tension or sensitivity of the pelvic floor may also contribute to pain during or after intercourse.
Various studies have proven that Kegel exercises performed on a daily basis by both men and women can improve bladder control and stress incontinence, increase libido, and optimise sexual health and function. Especially for women, kegels may be the most effective way to prevent pelvic floor prolapse and surgery, while also benefiting women who feel pain during intercourse, since they help improve vaginal blood flow/circulation, promote lubrication and boost sexual arousal. Along the same lines, kegels can prove extremely helpful with male erectile dysfunction.
What can cause pelvic floor disorders?
Pelvic floor dysfunction is an umbrella term for any issue that might affect the regular function of the pelvic floor. It usually occurs when there is either too much (high tone) or not enough (low tone) tension in the pelvic floor muscles, causing urine incontinence, pain during intercourse, or pain in the lower back, pelvic region, genitals, or rectum. These dysfunctions are often caused by:
Pregnancy and childbirth for women (especially natural delivery)
Chronic constipation or chronic straining
Chronic coughing
Surgery like hysterectomy or surgery to treat prolapse
Pelvic cancers and their subsequent treatments or radiation
High impact exercise and heavy lifting
Aging and menopause
Obesity
Genes
How do Weighted Kegel Balls for women work?
Kegel balls, also called Ben Wa balls and vaginal weights, have been used for centuries to train and strengthen women’s vaginal and pelvic floor muscles. The small, weighted balls are meant to complement traditional kegel exercises, helping you to identify correctly your pelvic floor muscles, and to relax and engage these muscles fully. At the same time, they get you an even more effective pelvic workout, with faster results.
But Kegel balls do more than just strengthening your pelvic floor and toning it into shape. They are key in enhancing sexual pleasure and wellness. Why do you think they have also been called “orgasm balls”? Here at AEDOO, we take intimate health and wellness very seriously. Our progressive system of premium weighted balls is easy to use, 100% waterproof and promises to get you quick results and boost your confidence again without gimmicks. Made from the highest quality silky smooth, hypoallergenic, and seamless silicone (RoHs passed and FDA-grade) that is BPA-free, Phthalate free and latex-free, the AEDOO Kegel Balls go from as low as 25g to 130g and can be used by the most beginners to the most advanced users.
Consult your doctor or pelvic floor therapist, and begin this beautiful journey with our support.
The AEDOO Team
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