Kegels Explained: What Your Pelvic Floor Does, Why It Matters, and How to Do Them Correctly

You know I try to keep things fun, light, and easy to skim… But this one? We’re getting a little nerdy.

Because your pelvic floor is one of the most important parts of your body…
and almost no one actually understands it until something goes wrong.

So, let’s fix that.

We’re covering:

• what your pelvic floor actually is
• why it matters (for everyone)
• what happens when it weakens
• and how to do Kegels the right way

What Is the Pelvic Floor?

Your pelvic floor is a group of muscles, ligaments, and tissues that sit at the base of your pelvis.

Think of it like a hammock or sling that holds everything in place.

These muscles support:

• your bladder
• your bowel
• and your internal reproductive organs

For example:

• In women, they support the uterus, vagina, and rectum
• In men, they support the prostate, bladder, and rectum

They also play a role in:

• bladder and bowel control
• sexual function and sensation
• core stability and posture

So yes… they’re kind of a big deal.

Why Pelvic Floor Strength Matters

Strong pelvic floor muscles act like a built-in support system.

When they’re working properly, they help with:

• better bladder and bowel control
• improved sexual response and sensation
• stronger orgasms and erectile function
• core strength and posture
• recovery after pregnancy, surgery, or aging

And just like any other muscle…

If you don’t use them, they weaken over time.

What Happens When the Pelvic Floor Weakens

This is usually when people start paying attention.

Weak or uncoordinated pelvic floor muscles can lead to:

• leaking when you cough, sneeze, laugh, or exercise
• difficulty controlling gas or bowel movements
• pelvic organ prolapse (a heavy or bulging feeling)
• trouble fully emptying the bladder or bowels
• pain during intimacy or reduced sensation
• erectile dysfunction or performance issues

These are incredibly common…

But they’re also often treatable with the right approach.

How to Do Kegels Properly

Kegels are simple… but they’re also one of the most commonly done exercises incorrectly.

Here’s how to actually do them right:

Step 1: Find the right muscles

Think about the muscles you would use to stop urine midstream
or prevent passing gas.

That’s your pelvic floor.

Tip: Only use this method to identify the muscles, not as your regular exercise.

Step 2: Practice the movement

• Gently lift and tighten those muscles
• Hold for 3 to 5 seconds
• Fully relax for the same amount of time

Important:

• Keep breathing
• Don’t tighten your stomach, thighs, or glutes
• Focus on a controlled lift, not a full-body squeeze

Step 3: Build a routine

• 10 to 15 reps per set
• 3 sets per day
• Start lying down, then progress to sitting and standing

As you get stronger, work up to 10-second holds.

Consistency matters more than intensity.

Kegel Tools: What’s the Difference?

If you’ve ever looked into Kegel products, you’ve probably seen two main types:

Kegel Exercise Balls (Weights)

These are small, weighted balls inserted into the body.

Your muscles naturally contract to hold them in place, which builds strength over time.

Best for:

• building strength and endurance
• improving control and awareness
• simple, low-tech training

Stimulating or Vibrating Devices

These use vibration or gentle stimulation to activate the muscles.

Some even create automatic contractions.

Best for:

• helping you find and engage the right muscles
• adding feedback and consistency
• combining training with sensation

Which One Should You Use?

It depends on your goal.

Start with basic tools if:

• you’re new to pelvic floor exercises
• you want to build strength gradually

Try stimulating options if:

• you struggle to find the muscles
• you want extra feedback or motivation

Many people use both.

Quick Safety Tips

• Start slow and stay consistent
• Use water-based lubricant when needed
• Clean all products thoroughly
• Avoid long sessions when you’re just starting

If you’re dealing with pain, prolapse, or severe symptoms, a pelvic floor specialist can help guide you.

The Bottom Line

Your pelvic floor affects way more than most people realize. And taking care of it isn’t just about fixing problems… It’s about preventing them.

See the full Pelvic Floor Collection here.

Final Thought

This might not be the most talked-about part of your body… But it’s one of the most important. And once you understand how it works? Everything else starts to make a lot more sense.