Are kegels effective? How can you use them to make sex feel incredible? Is this the key to having the ultimate WAP?

All of this and more, in this guide.

A note of caution, though – do NOT use any of what you learn here today on a man you don’t care about, because trust us, you won’t know how to get rid of him.

What Are Kegels, Anyway?

We’re all about two things here at Gohddess: science, and practicality. 

And… sex. Okay, so three things, actually. 

So let’s keep this short, accurate, and sexy: kegels are pelvic floor contractions.

Hot, right?

And what is a contraction? It’s the generation of tension between the fibers of a muscle. 

Super-hot.

You contract your glutes when you do a squat. You contract your biceps when you lift the grocery bag. You contract your calves when you run to catch the subway because you’re super late for work because you snoozed your alarm way too many times this morning. 

Your pelvic floor is also a collection of muscles, like the ones mentioned above, that support your pelvic organs: your bladder, your uterus, and your rectum. And this set of muscles can also contract and relax involuntarily, and voluntarily. 

For example, if you ever held in your pee (or a fart, for that matter – no shame in the game), you did a “kegel”. Because you actively contracted your pelvic floor muscles to prevent urine or gas from passing through your pelvic organs (your bladder or rectum, respectively). 

So, that’s just it. A “kegel” is simply a voluntary contraction of the pelvic floor muscles.

Here’s the thing: like many things in women’s health, our pelvic floor is severely under researched. For a while, we didn’t know we could contract our pelvic floor muscles, and it wasn’t until recently that we figured out the effects this has on female pleasure.

Cue Dr. Arnold Kegel, who, in 1948 first described these pelvic floor contractions and confirmed that performing them prevents and reverses the effects of organ prolapse and urinary incontinence. 

And of course, he called them Kegels. 

Honestly, I would’ve done the same, although “Di Lorenzos” doesn’t have quite the same ring to it. 

So, for decades, these simple contraction exercises were effective prescriptions for women suffering from urinary incontinence and organ prolapse.

But as time went on, women performing these exercises started noticing another interesting side effect… 

Kegels and Sex

Women doing these kegels, presumably strictly to prevent leaking and prolapse, found themselves continuing to do these exercises because they were making sex feel incredible.

And as time went on, we started researching these effects. Especially as it came to women postpartum.

The results were overwhelmingly positive.

All around, it seemed like strengthening the female pelvic floor through kegels was doing wonders for women’s sex lives.

• Kegels helped with the sensation of “tightness” and “friction”.
  
  
• Kegels helped increase female libido.
  
  
• Kegels helped women orgasm more frequently, and have stronger orgasms.
  
  
• The correlation between a strong pelvic floor and sex was so strong that it became predictive of sexual activity (a.k.a., women doing their kegels were having sex more often).
  
  

So, Dr. Arnold was onto something. Even if he didn’t know it at the time.

Let’s understand step-by-step how to do a kegel, the different types of kegels out there, and most importantly, the right way to use them during sex to completely enhance your pleasure.

How to Do A Kegel + Different Types of Kegels

Related: Download our free Beginner’s PDF, which explains these different types of contractions, step by step.

Kegels are deceivingly simple. So much so, that many articles overcomplicate them by adding the movement of other muscles in order to perform them, leaving everyone confused.

The key to doing a kegel? Pretend you’re holding your pee.

See how your pelvic muscles activate and seem to “pull inwards”? That’s a pelvic floor contraction. That is a kegel. That’s it.

Now, if you want to do them properly, the one thing I’d ask you to really focus on is your breathing.

This is going to sound counterintuitive, but you want to breathe in through your nose, as your pelvic floor is relaxed, and breathe out as you contract or “pull in”. 

Try it. It’s odd at first, right?

Our impulse is to pull in at the same time as we breathe in. But this puts too much pressure on our core, which might end up hurting us. 

So inhale gently through your nose during your relaxed state, and exhale gently through your nose as you contract your pelvic floor. 

Do ten repetitions of this, and three sets of these 10 repetitions, with a 1-minute rest in between sets.

By the end, you should’ve done 30 kegels, in total.

Now, if you need more cues than that, feel free to read my more detailed article on kegels, which explains the move in greater detail.

It will also explain to you how to relax your pelvic floor after kegeling, so that you prevent overtraining your muscles, as well as how to tell if you already have a hypertonic pelvic floor, and what to do if you suspect this might be the case.

But, assuming you have a healthy pelvic floor and you’ve got the green light for performing kegels, I don’t want you to overcomplicate things.

So if the “pee, interrupted” cue works for you, then stick with that, add proper breathing technique, and you’re golden.

Try and do this simple, 30 kegels routine every day this week.

It shouldn’t take you longer than 10 minutes a day. 

This alone is a phenomenal workout to strengthen your pelvic floor and start noticing some sexy benefits.

Next, you can move on to performing different types of kegels. And we have a great, free, step-by-step kegels PDF you can download that describes them. 

If you prefer video form, we also cover the different types of Kegels in our video.

Some of the types of kegel exercises out there are:

• Concentric contractions (your regular kegel)
• Eccentric contractions
• Isometric contractions
• Passive contractions
• Full ROI contractions

Each of these serve a different purpose in vaginal training, and therefore, your sex life.

More on this later. First, let’s explore how you can use this simple workout I just gave you specifically to enhance your pleasure during sex.

This, my queen, is what Cardi B was talking about.

How to Use Kegels During Sex 

So, let’s say you’ve started doing your kegels the way that I showed you. How do these translate into better sex?

Kegels & Orgasm

When we orgasm, our pelvic floor muscles contract involuntarily. This is a natural, instinctive part of the climax journey, just as your racing heart rate, your uterus shifting, and your brain releasing oxytocin. 


And here’s the kicker: the stronger your pelvic floor muscles are, the stronger these involuntary pelvic floor contractions become during orgasm, and therefore, the stronger the orgasm.

So the first thing you might notice as you start training your pelvic floor consistently is this: your orgasms will become more intense, by default.

Kegel Sex: Friction, Baby!

The second big way in which kegels improve your sex life is by making you feel tighter.

Now, I’m not the biggest fan of this word, because it’s been used in a very negative and fallacious way in the past (i.e. “that woman is loose down there”) but, alas, it is somewhat helpful for describing what’s happening.

See, because of the taboo we still have around sex in general, a lot of us have bought into some myths about female pleasure.

For instance, the myth that women who “sleep around” have, somehow, “loose” vaginas. Which is insane, because if you think about frequency of sex, it’s much more likely that a woman with a stable partner will have sex more frequently than a woman who’s single.

But I digress. The belief that more sex makes you “loose” down there is untrue. Your vagina expands to allow for penetration and then snaps back into shape constantly. 

In fact, your vagina also snaps back into shape after childbirth. 

What might happen during labor is that you tear some muscle fibers, which can take some extra time to recover. But in most cases, the vagina repairs on its own.

And in the case that it doesn’t, kegels are the most efficient way to speed up that process of repair.

Another reason why a woman might not feel as sensitive down there is the lack of production of elastin and collagen, two proteins that help with the elasticity of the vagina (the “snapping back” portion). This can happen due to aging, medications, or pre-existing medical conditions.

And again, kegels are extremely efficient at combating this.

This is because they work on the most powerful layer of our body: the muscle layer.

See, even if the skin around your vagina has lost some of its elastic capacity, the muscles that surround your vagina (your pelvic floor muscles) can always be worked on and strengthened.

And as you build those muscles around your vagina, you will recover that feeling of tightness, and you’ll create that delicious friction that makes sex so pleasurable.

But you don’t need to have lost any of your elastic capacity to enjoy these benefits.

This also works if your partner is not as well endowed, for example. The stronger your pelvic floor muscles are, the narrower your vaginal canal will feel, and the more intensely you’ll experience penetration.

So, by training your kegels, you’re essentially making sex feel like you’re getting frisky with an absolute stallion, every time.

The Kegel Trick

And, finally, we have the kegel trick.

So far, we’ve covered two ways in which kegels help sex feel more pleasurable by default. As in, ways in which sex will naturally become better because you’re doing your kegels throughout the week.

But what happens if you were to perform a kegel during sex, as you’re being penetrated?

Heaven happens, my goddess. Freaking heaven. 

This is what is often called “the kegel trick”. Some people call it “the gorilla grip”, but I’d argue gripping is a completely different, equally pleasurable vaginal skill – which I’ll cover in the next section.

Here’s how to do the kegel trick in bed. Brace yourself, because it’s going to feel counterintuitive.

You want to pull in as your partner leaves your body. And you want to relax your muscles as your partner enters you.

Again, much like with our breathing, our intuition will tell us to do the opposite. You’ll want to contract or kegel as he goes inside of you, right?

Wrong. Trust me, if you want a truly delicious effect, practice this less intuitive motion.

As your partner thrusts inside of you, actively relax your muscles. Do not push out, simply relax. If you’ve been training your kegels during the week, the friction principle of the previous section will apply, and you’ll be able to experience penetration fully, and very intensely.

In fact, you’ll feel as though there have been new “ridges” and texture created inside your vagina. This is because your vaginal walls are being pressed closer together, because you’ve been working on your muscles during the week.

And your man will feel this too, as he enters you.

Next, when he pulls out, that’s when you want to pull in with your muscles.

Why? Because by contracting with your muscles as he exits you will press against him and actively pull him in – essentially, not allowing him to let go. 

This creates even more friction, as his movement is meant to pull out, but your muscles are trying to keep him in.

Physiologically, this feels intense. But psychologically, the sensation of having your woman literally begging you with her body to stay inside of her… that’s powerful, to say the least.

Continue practicing this motion. He pushes in, you relax. He pulls out, you kegel. Over, and over, and over again.

Try it in different positions. With you on top, with him on top, on all fours.

✨ Extra tip: ask him to look down if you’re on all fours. Few things in this world compare to the sight of your woman’s lower lips grabbing on to you as you’re pulling out. 

Or so I’ve been told, by the partners of our vaginal gymnastics students.

 
So there you have it. Those are the three ways this simple kegel workout will start enhancing your sex life.

But it only gets better from here. Keep reading.

The Ultimate WAP: 36+ Kegel Tricks & Vaginal Gymnastics

What if I told you that what you just learned is only the tip of the iceberg of what your vagina can do?

What if I told you that “contracting” or “kegeling” is only one of the dozens and dozens of exercises you can do during sex, and that each of these exercises serves a unique purpose and leads to a unique orgasm?

You’d think I’m crazy, right?

Especially if I told you the names of some of the moves involved in this art we call pompoir, or vaginal gymnastics:

-squeezing

-whipping

-controlling

-shimmying

-rubbing

-locking

-twisting

-wringing

And yet… this is all true. It’s no more complicated than developing your pelvic floor muscles and coordinating them to perform these exercises. Much like learning to play an instrument. 

Your “vaginal flute” sort to speak.

So – yes. You can whip a penis with your vaginal muscles. You can lock a dildo in place so tight that it stays put. You can twist your man only using your WAP.

And it’s not only Goddamn impressive – it’s pleasurable as hell. 

For both you, and the luckiest man in the world (a.k.a. your partner).

I invite you to get my book, The Gohddess Method, which explains everything there is to know about the art of vaginal gymnastics. Including the different exercises, training techniques, and how to develop your own skills.

Or better yet, if you prefer video tutorials, join our step-by-step animated course and community, The Ohlympus Program here. 

I hope you found this article helpful, and that you’ve learned just a little bit more about the immense power you have inside of you. 

As always, have a wonderful night, goddess. 

– Bel Di Lorenzo