Best Kegel Exercises for Women in 5 Easy Steps

best kegel exercises for women orgasms

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! 

miss q female sex advice profile

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 1

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?

miss q recommends best female sex toys

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.


View on: MQ Store

Original price was: $71.33.Current price is: $67.25.Add to cart

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. 


View on: MQ Store

Original price was: $35.81.Current price is: $33.76.Add to cart

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

Satisfyer Balls C03 Double Set of 3

View on: MQ Store

Original price was: $49.99.Current price is: $38.78.Add to cart

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. 


View on: MQ Store

Original price was: $40.25.Current price is: $37.95.Add to cart

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

View on: MQ Store

Original price was: $36.99.Current price is: $31.99.Add to cart

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.


View on: MQ Store

Original price was: $106.19.Current price is: $100.12.Add to cart

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


View on: MQ Store

Original price was: $100.59.Current price is: $94.84.Add to cart

Choosing a Vaginal Lube

miss q female sex toys lube

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
Designed Vaginal Play
Plays Well With All Toys

PJUR women silicone 100ml smile
Pjur Woman’s Aqua – 100 ml

View on: MQ Store

Original price was: $47.99.Current price is: $41.72.Add to cart

How to Clean Your Ben Wa Balls

miss q female sex toy cleaner

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

View on MQ Store

Original price was: $24.99.Current price is: $19.78.Add to cart

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!

Read More Female Sex Toy Buyer’s Guides

Read More Female Sex Guides Miss Q
Best vibrators for women
How A Woman Masturbates Guide
best kegel exercises for women orgasms
Best G-Spot Vibrators for Ultimate Orgasms
best sex toys for women
Best Lubricants and lubes for sex

Related Articles


劉綾-MQ在這一週要來帶大家關注另一個台灣當地的同志社群藝術家–劉綾老師的作品。 她是一位台灣藝術家,其攝影創作融合了印度人體彩繪和男性的身體線條之美,她作品中自然的色調、特殊的表現型態以及照片背後的故事使她的作品獨樹一格。 我(MaleQ的創辦者)遇見劉綾是在一次塔羅占卜,當時她除了幫我占卜之外,我們也聊了許多有關她的正在從事的藝術工作,以及她在這幾年來所做的藝術以及拍攝的作品。我在當下就決定要將這一切分享給更多的人,也開始著手這份分享文。 我將在今天這篇文章中和大家分享這位台灣藝術家的的創作背景,以及許多她的精彩作品! 劉綾介紹 你會怎麼向大家介紹你自己呢? 可否談談你的興趣、居住的城市、工作經驗和創作理念? 「嗨~我是劉綾,很多人叫我女巫 (因為會塔羅占卜。)目前住在台中市有自己一間工作室(做。純的) 提供印度彩繪、塔羅、和其他藝術性質的服務。興趣是下廚、人體彩繪、繩縛、Cosplay,也在經營個人品牌(禁獵女巫)。 因為本身很喜歡與人接觸分享自己創作,所以2010年開始參加創意市集販售自創品牌設計並參與各種街頭藝人表演。學習印度彩繪已經五年,剛開始是畫在手部(傳統是畫在四肢)後來一次偶然機會遇到攝影師他說我能挑戰大型作品,願意幫我拍作品集,朋友反應還不錯就開始身體創作之旅。因為禁獵女巫粉絲團不適合放太裸露作品~所以女巫只好再開粉絲團經營!我曾經夢見自己與夢中的模特兒有身體接觸,結果醒來之後就遇到夢中的模特兒,才有了遊綾驚夢的發想,這故事改編自中國名著「牡丹亭遊園驚夢」,講述有一個人夢到與另一個人談戀愛私奔,後來在醒著的時候也遇到同樣的人的故事,也意謂記憶和情慾之間往復的慾望,靈肉與流離的情境糾結。」 你會怎麼描述你在藝術創作上的主題和風格? 曾受到任何藝術家或藝術主題啟發嗎? 「如何描述我的主題?沒有一定的主題耶,很多風格我都想嘗試。至於我的藝術工作,我畫的不是身體而是我的慾望世界,表達出我對扮演社會角色束縛和控制,讓模特兒扮演任何表達我作品角色,我也很喜歡跟自己作品拍照。」 你在什麼時候開始對身體藝術和攝影有興趣? 「在我完成第一個作品時候。透過影像呈現身體線條之美,我發現自己對身體與情色迷戀,以身體當作畫布自然表露,感受人體溫度及每個模特兒為我帶來能量,創作和攝影結合營造出層次感和變化性,不過也常常進入撞牆期或是無法畫出滿意作品。」 是什麼原因讓你對同志的攝影感興趣? 「喔~我對裸體身體都有興趣,不只是同志攝影,只是異性戀男生常常都很自以為是,覺得我想認識他們是為了交往或想發生性關係,前幾年自己裸體跟男性裸拍,發現異男大多對於肥胖的女性比較不友善,不認為大尺碼女性因該展現自己身體,反觀男同志對身體裸露不抗拒,也明白他們只是創作藝術作品,並支持我的創作。」 大家對你的作品響應如何?  你有收過好的評價或不好的評價嗎? 「有些人無法分辨藝術跟情色的差別,他們會批評我的作品只不過是利用裸體來吸引目光罷了,雖然身為一個異性戀女性的我受到很多同志社群的愛戴,那些有支持不代表我不會聽到很多不禮貌的評論。」   你的作品風格是否有隨著時間改變呢? 你未來想要朝向什麼樣的風格做創作? 「我也不知道怎麼發展到現在變成這樣~攝影師跟模特兒自己跑來的,原本模特兒有穿衣服後來變成沒穿衣服,之後認識BDSM開始繩縛作品,去年學化妝後作品就越來越多元化。未來想挑戰沒有嘗試過的人事物。」…


Your email address will not be published. Required fields are marked *