Best Kegel Exercises for Women in 5 Easy Steps

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Are you looking to have better control of your body and improve your sex life? Kegels are the best way to train your body and strengthen the intensity of your orgasms. To do this, we are here to walk you through the best Kegel exercises to have better sex and stronger orgasms.

What are the Best Kegel Exercises?

Miss Q How to Complete Guide

Kegel exercises, also known as pelvic floor exercises, involve the repeated contraction and relaxation of the pelvic floor muscles. These exercises can help improve bladder control, reduce the risk of pelvic organ prolapse, and enhance sexual pleasure.

There is no big secret – we know of a reliable way to help women strengthen their orgasms. The secret is the pelvic floor: the base of the group of muscles referred to as your ‘core’.

I am Miss Q, and today I will walk you through some muscle-tightening techniques that have proven effective for over 70 years! We will also walk through how to use Ben Wa and Kegel balls for even better results. Keep reading for the best Kegel exercises!

A Short History of Kegels

Best Kegel Exercises Illustration

The idea of Kegels was first proposed by Dr. Arnold Henry Kegel. While on a research trip studying a South African indigenous tribe in the 1940s, Kegel observed women of the tribe using nuts as natural love balls to train their intimate muscles after giving birth. A side effect of the training was that they were almost never incontinent.

Kegel established the magical connection: it’s all about the regression of the pelvic floor muscle, or simply saying, about tightening your vagina. I know that the pelvic floor muscles are hidden in a ‘cave’ (please see the picture below), but that does not mean that they are any less important than other muscle groups.

Kegel Pelvic floor Muscles
Female Pelvic Floor Muscles – Wikipedia CC

In fact, the pelvic floor plays a significant role in terms of core strength, low back and organ support, joint stability, and most importantly sexual function. That, my friends, means that doing the exercises can be the key to bringing back your confidence in bed! 

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Are you ready for my pelvic floor workout? Let’s get to it!

Doing Kegel exercises can help you improve sexual activity and maintain and enhance your orgasms. They have the effect of narrowing the vagina and preventing incontinence, but also the effect of increasing the pleasure of sex. First, let me introduce you to the best Kegel exercises as quoted by the Harvard Medical School’s step-by-step guide as a reference:

How to Do Kegel Exercises

Time needed: 15 minutes.

How to do Kegel Exercises

  1. Learn to Control Your Pelvic Floor Muscles

    The first thing you need to do is identify the correct muscles. Sit comfortably with your knees slightly apart. The pelvic floor muscles are the muscles that support the bladder, uterus, and bowel. To identify these muscles, try stopping the flow of urine when you’re urinating. The muscles you use to do this are your pelvic floor muscles.

    Simply flex your lower abdomen and try to tighten your vagina. You can do this around a tampon, Ben Wa Ball, or even a finger. The kegel exercises will trigger your muscles in this area to strengthen over time.Best Kegel Exercises vaginal floor

  2. Choose a Comfortable Position

    Start by lying on your back with your head slightly elevated and your knees bent comfortably. Once you get comfortable lying down and contracting the pelvic floor muscles, it’s time to change things up. Try to practice contractions while sitting, standing, or in other sexual positions. Make sure you’re in a comfortable position and that your muscles are to do Kegel Exercises bed

  3. Target Your Kegel Contractions

    Once you get more skilled you want to target your contractions. We want to only contract your pelvic floor muscles. To do this, tighten your core, but don’t contract your abdominal, leg, and buttock muscles, or lift your pelvis. Place a hand gently on your belly to detect unwanted abdominal action.

    Contract for 3 to 5 seconds. After, relax for the same amount of time. Don’t forget that your stomach muscles should feel relaxed when you do your Kegel Exercises.Best Kegel Exercises targeted

  4. Repeat Those Kegel Contractions

    Repeat the contract/relax cycle 10-20 more times. Gradually increase the length of contractions and relaxations. Work your way up to 10-second contractions and relaxations.
    Then, quickly switch to short, 2 to 3-second contractions and releases (sometimes called “quick flicks”) and then back to longer ones. You want to be able to increase your strength and stamina over to do Kegel Exercises routine

  5. Make Kegel Exercises Part of Your Daily Routine

    Try to do at least 30 to 40 Kegel exercises every day. The Kegel exercises are the ones that you make part of your daily routine. Try to spread them out throughout the day instead of doing them all at once. You can even practice discreetly. These exercises can be done anywhere, and no one needs to notice but you! You can do them while waiting for the bus, riding an elevator, or standing in a grocery line.Best Kegel Exercises for Women in 5 Easy Steps 2

Recommended Kegel Exercises

Top 5 Pelvic Floor Exercises
  • Quick Flicks: Tighten and lift your pelvic floor muscles as quickly as you can and then relax them immediately. Repeat 10-15 times.
  • Slow Contractions: Tighten and lift your pelvic floor muscles slowly and hold the contraction for 5-10 seconds. Then relax for 5-10 seconds and repeat 10-15 times.
  • Elevator Exercise: Imagine an elevator going up and down between your pelvic floor muscles. Tighten and lift the muscles gradually as if the elevator is going up, then gradually release the muscles as if the elevator is going down. Repeat 10-15 times.

Kegel Exercise Tips for Sucess

  • Start Slowly: If you’re new to Kegel exercises, start with just a few contractions a day (5-10) and gradually work your way up to more.
  • Don’t Hold Your Breath: Remember to breathe normally while doing Kegel exercises.
  • Be Consistent: Make Kegel exercises a part of your daily routine. Try to do them at the same time every day.
  • Use Cues to Create a Routine: Use cues throughout the day to remind yourself to do Kegel exercises. For example, you can do them while waiting at a red light or while brushing your teeth.

Use Ben Wa Balls for Better Kegel Training

ben wa kegel balls

Ben Wa balls, also known as Kegel balls, are small, weighted balls that can be inserted into the vagina to provide resistance during Kegel exercises. Using Ben Wa balls can help to strengthen the pelvic floor muscles more effectively than doing Kegels alone, leading to improved muscle strength and better bladder control. In addition, Ben Wa balls can enhance sexual pleasure by increasing vaginal tone and sensitivity and may help to prevent or alleviate pelvic organ prolapse. With regular use, Ben Wa balls can be an effective tool for improving pelvic floor health and enhancing sexual pleasure.

Best Kegel and Ben Wa Balls

Just Doctor Kegel’s early findings with walnuts, Ben Wa Balls provide the same kind of result and are ideal for the best Kegel exercises we mentioned above. According to Lucky Sekhon, fertility specialist, and OB/GYN, inserting Ben Wa balls into the vagina and rotating or tugging on the strings have been said to cause a range of sensations, which may be perceived as pleasurable.” What does Miss Q recommend to start your journey with?

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Wellness Kegel Training Kit

Wellness Best Kegel Training Kit Purple

Let’s start with the basics! This beginner-friendly item is a perfect starting point for Kegel practice. It is supple and ultra-silky, and although a little water-based lube can help with placement, it nestles effortlessly against inner sweet spots once in place.


These ben wa balls blissfully target nerve-ending rich areas of the vaginal canal as free-form weights within roll, bounce, and jiggle along with movement. It is not too heavy but its weight plays an effective part in helping tone muscles in the pelvic floor responsible for sexual pleasure, continence, and stronger orgasms.

Using the training kit with the best Kegel exercises mentioned above will also help you keep your vaginal walls snug, elastic, and more responsive to stimulation.


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Satisfyer Single Balls Set Of 3 Kegel Exercisers

Best Kegel Exercises Satisfyer Single Balls

This Xbiz Award Winner toolset can help train your pelvic floor muscles. I recommend starting with the smaller balls and moving up to the larger weights. They are made of body-safe, latex-free, and phthalate-free silicone materials.

A water-based lubricant is recommended for easier insertion. If used not only for practicing the best Kegel exercises with it but also during sex, it can be great to pull them out of your vagina shortly before intercourse and maybe reintroduce them shortly after your orgasm. 


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The Satisfyer Balls also come in a double-step variant for a bit more challenge.

Satisfyer Balls C03 Double Set of 3

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Tighten And Tense Silicone Jiggle Balls

Tighten And Tense Silicone Jiggle best ben-wa Balls

The Jingle Balls can help you discover deeper, richer orgasms. They are your traditional Kegel ball but have a Vibro Ball in the center which pulses as you use them. Paired with the 2-step design and pelvic floor exercises they curve to gently stimulate your G-spot.

The small balls inside it tease as you tone, producing deep and arousing sensational vibrations, and give you some of the best Kegel Exercises as a result. Compared to other Ben Wa Balls, you’ll feel the difference. 


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Climax Kegels Ben Wa Balls with Silicone Strap

Climax Kegels Ben Wa Balls

Ben Wa balls are basically small weights for the vagina. They originate from Japan and Ben Wa means “ringing bells”. They were also considered small pieces of jewelry and were usually made of jade or semi-precious stones in egg shape.

Today Ben Wa balls are both sex toys and medical devices. You can use them without worries as a supplement to the training of the pelvic floor. The silicone strap makes them easy to insert and remove. Silicone and glass can be run under hot water for hot thrills, or cold water for sexy chills.

They are waterproof. Choose these for some of the best Kegel exercises results. The only thing that can happen is that you get a vaginal muscle ache if you train too much.

Climax Kegels Ben Wa Balls with Silicone Strap 1

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Luna Kegel Beads

Best Kegel Exercises lelo luna beads

If budget isn’t an issue, these are the best Kegel Balls for the premium user. Available in two color variations: Black or Vibrant. The Luna Kegel Balls offer users versatility with longer, stronger, more attainable orgasms.

Also, the interchangeable balls give you the chance to mix and match weights; each set includes two 28g and two 37g beads which can be combined in the silicone harness for a more tailored routine. While practicing the best Kegel exercises with the Luna Beads, don’t forget to use water-based lubrication for the ultimate sensual indulgence.


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The Luna Beads also come in a black variant which is my personal favorite.


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Choosing a Vaginal Lube

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Like with any toy, using the right lube can help make your experience smoother and more comfortable. When practicing your kegel exercises, pair your Ben Wa balls with a vaginal lube. This will give you better results (and can even increase stimulation).

Using a quality lube will result in the best Kegel exercises with the most effective results.

Our favorite lubes is Pjur Aqua for women. It is tasteless, odorless, and hypo-allergenic, meaning even the most sensitive of us can use it, worry-free. Best of all it offers some of the best lubrication out of any lube we have tested – period.

Tasteless, Odorless, and Non-Toxic
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Pjur Woman’s Aqua – 100 ml

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How to Clean Your Ben Wa Balls

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It is important to properly clean and disinfect your Kegel Balls after every use. You can do this by washing them down with soap and hot water. After, you should spray it down with a disinfecting toy spray to ward off any germs and smells that can build up over time.

Toy cleaner is a great way to keep your toy fresh, hygienic, and odor-free.

Universal Toy Cleaner 4oz
Anti-Bacterial Toy Cleaner 4.3oz

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This is our full guide to the best Kegel exercises and Ben Wa Balls. Do you have any tips of your own? Let us know in the comments below!

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