Pelvic Floor & Kegel Exercises – More Pleasure Through Stronger Muscles

📖 Introduction: The underestimated muscle

The pelvic floor is one of the most important muscles in the human body – and one of the most neglected. Yet, it directly influences bladder control, back pain, posture and – what interests us most here – the intensity of orgasms and general sex life.

Pelvic floor training is not a women's issue. It's a human issue. Both women and men benefit equally from a strong pelvic floor – in everyday life and in bed.

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The classic training tool for this is love balls: love balls and Kegel balls.

💪 What is the pelvic floor?

The pelvic floor is a group of muscles and connective tissue that lie like a hammock at the bottom of the pelvis. They support the internal organs (bladder, intestines, uterus or prostate), control the openings of the bladder and intestines, and play a central role in sexual function.

A weak pelvic floor can lead to the following problems:

• Bladder weakness (incontinence) – especially after childbirth or in old age
• Back pain and posture problems
• Less intense orgasms
• Erection problems in men
• Pain during sex

The good news: the pelvic floor is a muscle – and muscles can be trained.

💪 What are Kegel exercises?

Kegel exercises were developed in the 1940s by American gynecologist Arnold Kegel – originally to treat bladder weakness after childbirth. Today, we know they work far beyond the bladder.

The principle is simple: you deliberately tense the pelvic floor muscles, hold the tension, and then release. It sounds simple – and it is. The trick is regularity.

💪 How do I find my pelvic floor?

This is the most common question – and the most important one. Many people accidentally train the wrong muscles (abdomen, buttocks, thighs).

For women

Imagine you want to stop the flow of urine. The muscles you tense to do this are your pelvic floor. Alternatively: insert a clean finger into your vagina and try to encircle it with your internal muscles – without tensing your buttocks or abdomen.

For men

Imagine you want to stop urinating or passing gas. The muscles you tense to do this – between your scrotum and anus – are your pelvic floor. You can also observe how the penis lifts slightly when you tense the correct muscles.

💪 The Kegel Exercise: Step by Step

Basic exercise for beginners

1. Find a comfortable position – lying, sitting or standing.
2. Contract your pelvic floor muscles – only these, not your glutes or abs.
3. Hold the contraction for 3–5 seconds.
4. Release completely and relax for 3–5 seconds.
5. Repeat 10–15 times.
6. 3 sets per day, ideally at fixed times (morning, noon, evening).

Advanced variations

• Long hold exercise: Hold tension for 10 seconds, relax for 10 seconds. 10 repetitions.
• Quick contractions: Contract and release quickly, 1 second per cycle. 20–30 repetitions.
• Elevator exercise: Imagine your pelvic floor is an elevator. Contract in stages (floor 1, 2, 3) and release in stages. This significantly intensifies body awareness.

Common mistakes

• Tensing the buttocks, abdomen, or thighs – only the pelvic floor should work.
• Holding your breath – continue to breathe evenly.
• Too much at once – better less, but daily.
• Impatience – first results show after 4–6 weeks of regular training.

💪 What does pelvic floor training do for your sex life?

For women

• More intense orgasms: A trained pelvic floor contracts more strongly during orgasm – resulting in more intense, longer-lasting climaxes.
• Easier to reach orgasm: Better blood circulation and sensitivity in the genital area.
• Squirting: Many women report that pelvic floor training facilitates squirting. Find out more in our article Squirting – What is it and how does it work?
• Less pain during sex: A relaxed but strong pelvic floor reduces tension that can cause pain.
• Better control: You can participate more actively in sex and stimulate your partner more intensely.

You can find more about female orgasm in our article Orgasm Gap – Why women orgasm less often.

For men

• Stronger erections: The pelvic floor pumps blood into the penis – a trained pelvic floor means better blood circulation.
• Better ejaculation control: Men can learn to delay orgasm or even experience it without ejaculation (so-called "dry orgasms").
• More intense orgasms: Stronger contractions = more intense experience.
• Prostate health:\n
• \nMore intense orgasms: Stronger contractions = more intense experience.
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• \nProstate health: Regular training supports blood circulation to the prostate. Find out more: All about prostate massage.
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⏱️ How long until the first results?

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That depends on the initial condition. As a rule of thumb:

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• \nAfter 2–4 weeks: Better body awareness, first improvements in bladder control.
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• \nAfter 4–8 weeks: Noticeably more intense orgasms, more control.
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• \nAfter 3–6 months: Significant improvements in all areas – provided you train regularly.
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Important: Pelvic floor training is not a sprint, but a marathon. If you stop training, you will lose your progress.

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💪 Toys that support training

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Certain sex toys can intensify pelvic floor training, improve body awareness, and provide pleasure at the same time.

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For women: G-spot vibrators

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G-spot vibrators specifically stimulate the anterior vaginal wall – exactly where the pelvic floor is most noticeable. The G-spot vibrator Lovet Sensation is ideal for targeted stimulation and also helps you to become more aware of your pelvic floor. The G-Spot Vibrator Flirtation Brighty is particularly suitable for beginners – soft, flexible and precise.

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For men: Prostate stimulators

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Prostate stimulators activate the pelvic floor from the inside and can enhance training effects. The Prostate vibrator with cock ring Hotti combines prostate and cock ring stimulation for an intense overall experience. The Prostate vibrator Kai is compact and ideal for beginners. For advanced users, we recommend the Prostate stimulator Spiral L for deeper stimulation.

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💪 Pelvic floor training after childbirth

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After childbirth, the pelvic floor is often severely weakened – by the pressure of pregnancy and the strain of childbirth itself. Pelvic floor training is one of the most important measures for regeneration.

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Important: After childbirth, training should only begin after consulting a midwife or gynecologist – usually no earlier than 6–8 weeks after birth. Then start very gently and gradually increase.

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💪 Integrate pelvic floor training into everyday life

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The beauty of Kegel exercises: they are invisible. You can do them anywhere – while driving, on the train, waiting in line at the checkout, while brushing your teeth. Nobody sees it, nobody notices it.

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Tips for more regularity:

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• Link the training to a daily routine (e.g., always while making coffee).
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• Set a reminder on your phone.
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• Use an app – there are specialized Kegel trainer apps with instructions and timers.
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❓ FAQ

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Can I overtrain?

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Yes. An over-tense pelvic floor can be just as problematic as a weak one. If you feel pain during or after training, take a break and consult a physiotherapist.

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How do I know if I'm making progress?

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You will experience more intense orgasms, have better bladder and bowel control, and be more active during sex. Some people also notice that they can "hold" their partner more strongly during sex.

Is pelvic floor training only for women?

No. Men benefit just as much – for stronger erections, better ejaculation control, and more intense orgasms. Find out more in our article Masturbation – Natural, healthy and pleasurable.

Do I need special equipment?

No – Kegel exercises work without any aids. Toys like G-spot vibrators or prostate stimulators can supplement and intensify the training, but are not a prerequisite.

✅ Conclusion: Small exercise, big impact

Pelvic floor training is one of the simplest and most effective measures for more pleasure, better health, and more intense orgasms – for women and men. It costs no time, no money, and no equipment. Only regularity.

Start today. Three sets, ten repetitions. Invisible, effective, worthwhile.

Not the right product? Our sex toy advisor can help you find what you need. Open the blog now

🛍️ Discover matching products:

• Love Balls Karen Mini Rechargeable Vibrating Balls Silver 8 x 2.1 cm – €12.99
• Love Balls Charli Cone Ball Kit Light Green – €38.99
• Love Beads Charli Kegel Ball Kit Blue – €38.99
• Love Balls Smartballs Duo Kegel Balls Black – €12.99
• Love Balls Riot Multifunction Vibrating Ball Orange + Yellow – €16.99

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