Let’s Break It Down.

Kegel exercises are having a moment and rightfully so. Whether you’re here for better sex,
stronger bladder control to prevent incontinence, or smoother menstruation, this little pelvic floor squeeze has your
back (well, technically, your pelvis). And guess what? These benefits aren’t reserved for just
one kind of body.

So, let’s talk pelvic floor health in a way that’s informative, empowering, and, of course, a
little cheeky. Time to step up your bathroom and bedroom game.

What Are Kegel Exercises, Really?

Kegel exercises are simple, targeted movements designed to strengthen your pelvic floor
muscles – the group of muscles that support your bladder, bowels, and internal reproductive
organs. Think of them as low-key strength training, just without the sweatbands and
dumbbells.

You can do Kegels:

• While brushing your teeth
• On your morning commute
• During your next Zoom meeting (we won’t tell)
• Or lying in bed wondering why your cat’s staring at you

How Do Kegels Improve Your Sex Life?

You’re here for the tea, and we’re spilling it. Kegel exercises:

• Increase sexual sensitivity by improving blood flow

• Enhance orgasms by strengthening those squeeze-worthy muscles

• Boost confidence and connection with your body

• Help you feel more in control, both emotionally and physically

Basically, the better your pelvic floor game, the better your pleasure potential.

Other Health Benefits of Kegel Exercises
Sex aside (for a minute), Kegels are also the quiet MVPs of holistic health:

1. Better Bladder Control

No more surprise leaks when you laugh, sneeze, or jump. Kegels help tighten those muscles
and reduce incontinence.

2. Menstrual Health Support

A toned pelvic floor can lead to:
• Reduced cramping during periods
• Improved blood circulation in the pelvic area
• A more balanced menstrual cycle

3. Posture and Core Stability

Your pelvic floor is part of your deep core system. When strong, it improves balance,
posture, and helps prevent lower back pain.

Beginner’s Guide: How to Do Kegels Properly

Not sure where to start? Here’s your step-by-step:

Step 1: Identify the Right Muscles

Try stopping your urine midstream (just to locate the muscles, not as a regular habit). That
contraction? That’s your pelvic floor working.

Step 2: Squeeze + Release

• Contract your pelvic muscles for 5 seconds
• Release for 5 seconds
• Repeat 10 times
• Do this 2–3 times a day

Step 3: Make It a Habit

Tie it to something you already do daily, like skincare or scrolling. You’ll have a stronger
pelvic floor before your next cycle even starts.

Ready to Take Things to the Next Level? Try Kegel Balls!

If you’re into resistance training, Kegel balls are your next best friend. They add weight,
make your muscles work harder, and yes, they feel a little flirty too.

We recommend browsing @HunnyBunnZA for the cutest collection of Kegel balls and other
ahem self-love tools. We’re not saying you’ll fall in love, but you might need a second
drawer soon. (We’ve all been there.)

How Do You Know You’re Doing Kegels Right?

• You shouldn’t feel pain or strain.

• Don’t hold your breath.

• Don’t clench your stomach, thighs, or butt.

• You should feel a gentle internal lift, like your pelvic floor’s giving you a hug.

Still unsure? Consider speaking with a pelvic health therapist for a personalised approach.

Final Thoughts: Small Squeeze, Big Impact

Incorporating Kegels into your daily life is one of the easiest ways to strengthen your pelvic
floor, support your menstrual health, and yes, upgrade your sex life.

The best part? You can do them anytime, anywhere, and they’re for anyone with a pelvic
floor.

So go on…give it a squeeze.
And if you’re looking to explore your body and connect more deeply, check out our friends at
@HunnyBunnZA. From Kegel balls to fun toys, they’ve got everything to keep your pelvic floor poppin’ and your pleasure shelf stacked.