Pelvic Floor Exercises, Kegels And Better Orgasms

This post contains affiliate links and references to products sent for review. Pelvic floor exercises are not a substitute for medical advice and if you are experiencing pain, incontinence or pelvic health concerns, it’s always worth speaking to your GP.

Before we go any further, let’s clear this up properly: Sex does not make your vagina loose.

Not penetrative sex. Not having ‘too much’ sex. Not using large toys. Not sleeping with multiple partners. None of it.

The vagina is muscular, elastic tissue designed to stretch and return. If it permanently ‘wore out’ from normal sexual activity, humanity would have died out several thousand years ago. Unfortunately, a lot of outdated messaging around women’s bodies still frames pelvic floor exercises around the idea of becoming ‘tighter’ for somebody else’s pleasure, which is honestly grim.

Pelvic floor health is not about becoming some terrifying human vice grip. It’s about strength, coordination, support, sensation, bladder control, recovery, comfort and yes, potentially stronger orgasms too.

And weirdly, one of the biggest problems for some women is not weakness at all, but a pelvic floor that’s too tense.

So let’s talk about what the pelvic floor actually does, whether kegels help, and whether those increasingly high-tech kegel trainers are genuinely useful or just another thing social media is trying to sell us between collagen gummies and LED face masks.

What Is The Pelvic Floor?

The pelvic floor is a group of muscles and connective tissue that sit like a hammock across the bottom of the pelvis. These muscles support the bladder, bowel and uterus while also playing a role in:

• Bladder control
• Bowel control
• Core stability
• Posture
• Pregnancy and post-birth recovery
• Sexual sensation and orgasm

Like any muscle group, the pelvic floor can become weak, poorly coordinated or overly tense over time. Pregnancy, childbirth, ageing, menopause, chronic coughing, constipation, heavy lifting and hormonal changes can all affect it.

That still does not mean your vagina is ‘ruined’ by sex. I’m going to keep saying this because apparently the internet needs supervision.

What Are Kegel Exercises?

Kegels are exercises designed to strengthen and improve control of the pelvic floor muscles.

The easiest way to identify the right muscles is the classic ‘stopping yourself peeing mid-flow’ feeling, although experts generally advise not repeatedly practising during actual urination.

A proper pelvic floor contraction should feel more like a gentle lift and squeeze internally rather than clenching your thighs, bum cheeks or entire soul. You’re doing it right now, aren’t you? I know I am.

Loads of people either do them incorrectly or forget about them entirely after approximately three days.

That’s partly why pelvic floor trainers and kegel exercisers have become so popular recently. They give feedback, structure and something slightly more engaging than silently counting squeezes while unloading the dishwasher.

Can Pelvic Floor Exercises Improve Sex And Orgasms?

Potentially, yes. The pelvic floor muscles contract rhythmically during orgasm, so stronger coordination and awareness can sometimes lead to more noticeable or intense sensations.

Some women also report:

• Improved arousal and blood flow
• Better awareness of internal sensation
• Stronger orgasm contractions
• More confidence during penetrative sex
• Improved comfort after childbirth
• Better control during partnered sex

That said, pelvic floor exercises are not some magical cheat code that instantly transforms your sex life. Good sex is affected by about a million things including stress, hormones, medication, sleep, confidence, comfort, mental stimulation, relationship dynamics and whether the cat has started scratching at the bedroom door at the exact wrong moment.

Still, improving pelvic floor awareness can absolutely help some people feel more connected to their bodies and orgasms.

When ‘Tighter’ Is Actually The Problem

This is the bit most rubbish wellness articles leave out; not everybody needs a stronger pelvic floor.

Some women actually have an overly tight or hypertonic pelvic floor where the muscles struggle to properly relax. This can contribute to:

• Pain during penetration
• Difficulty using tampons
• Pelvic pain
• Painful orgasms
• Constipation
• A constant feeling of tension

So if pelvic floor exercises make things worse or painful, it’s worth speaking to a professional rather than panic-buying increasingly expensive vaginal dumbbells off Instagram.

Again: tighter is not automatically better. We are not trying to vacuum-seal ourselves.

Types Of Kegel Trainers

Kegel trainers are there to help you to keep your pelvic floor working well. One thing that confuses a lot of women is that not all kegel trainers work in the same way.

Broadly speaking, there are three main categories:

Weighted Kegel Balls

Weighted kegel balls (sometimes called Ben Wa balls, pelvic floor balls or vaginal weights) work by encouraging your pelvic floor muscles to engage naturally to keep them in place.

These are often the simplest and most affordable option, and many women prefer them because there are no batteries, apps or charging cables involved.

Smart Pelvic Floor Trainers

Smart trainers use sensors, vibration or app connectivity to provide feedback during exercises. They can be particularly useful for beginners because they confirm whether you’re actually engaging the correct muscles. Many newer devices now include app connectivity which allow you to follow training programmes and go through guided modes.

Dual-Purpose Pleasure And Training Toys

Some products combine pelvic floor exercise features with vibration or pleasure-focused functions. These can be a good option for women who want to combine training with sexual wellness, although they aren’t always as focused on training as dedicated devices.

Sex toys like the Lovense Lush 4 and Magic Motion Vini vibrating eggs both have kegel exercise modes on their apps.

Smile Makers Pelvic Partner Smart Trainer

One of the more interesting pelvic floor trainers I’ve tried recently is the Smile Makers Pelvic Partner, which feels refreshingly modern and non-intimidating compared to some of the more clinical-looking options online.

Instead of focusing on ‘tightening’ marketing, the Pelvic Partner is positioned much more around body awareness, confidence and pelvic health overall, which I appreciate.

It uses 360° squeeze sensor technology with haptic feedback, meaning the toy vibrates gently in response to proper muscle engagement. Basically, it vibrates when you’re actually using the correct muscles rather than just clenching randomly and hoping for the best.

That immediate feedback genuinely makes a difference because pelvic floor exercises can otherwise feel incredibly vague. You’re essentially sitting there wondering whether anything is happening. This on the other hand is weirdly satisfying.

The Pelvic Partner keeps things simple too. Using a generous amount of lube, lie back and pop the balls into the vagina with the tail to the front. Turn it on via the button on the tail (there are eight intensities, which you access by pressing the button again) and then squeeze until it vibrates. It is suggested that you do 10-15 reps (squeezes) at a time, twice or three times in a session (lasting around 5 minutes) and repeat this two to three times a week.

The Pelvic Partner is:

• Rechargeable
• App-free
• Eight training levels
• Gentle haptic guidance
• Menopause-friendly design
• Compact and unintimidating shape

It has an RRP of £59.95 and is available from large retail stores like Boots and Superdrug, or you can get 20% off using my code Sextoyreviews.uk on the Smile Makers Website. Check out our review for more about Smile Makers here.

Intimina Laselle Kegel Balls

Another popular approach to pelvic floor training comes from the Intimina Laselle range, which takes a very different approach from smart trainers like the Pelvic Partner. Intimina are a brand dedicated to women’s intimate health, and they are also the brand behind the Lily Cup menstrual cup and the Ziggy Cup, reviewed here, which makes it possible to have sex during your period with no mess.

Rather than using sensors or vibration feedback, Laselle balls are weighted kegel balls designed to encourage your pelvic floor muscles to engage naturally. The idea is simple: your body works to keep the weights comfortably in place, helping to strengthen and improve awareness of the pelvic floor over time.

One thing I like about the Laselle range is that Intimina offers different weight options rather than a one-size-fits-all solution. Beginners can start with lighter weights and progress as their confidence and strength improve, much like gradually increasing resistance during any other form of exercise.

The simplicity will appeal to some women. There are no batteries to charge, no apps to download and no training programmes to follow. You simply insert the balls using water-based lubricant and wear them while carrying out normal daily activities or dedicated exercise sessions, following the manufacturer’s guidance.

Of course, this also means they don’t provide the immediate feedback that smart trainers can offer. If you’re completely new to pelvic floor exercises, a feedback-based device may make it easier to identify whether you’re using the correct muscles. On the other hand, women who prefer a more traditional, low-tech approach may find weighted kegel balls a straightforward and convenient option.

The Laselle range has built up a loyal following over the years and remains one of the most recognisable names in pelvic floor training, particularly among women looking for a simple, progressive alternative to app-connected trainers and electronic devices.

Pelvic Floor Health Matters

Not because women are supposed to maintain some fictional state of permanent teenage tightness for society’s benefit, but because kegels and pelvic floor exercises can potentially improve bladder control, confidence, comfort and sexual sensation for some people. They can also help women reconnect with their bodies after childbirth, during menopause or simply after years of never thinking about these muscles at all.

But the biggest thing I want women to take away from all this is that your vagina cannot be permanently altered by having sex. It is muscle and elastic tissue. It changes throughout life because bodies change throughout life. That is normal.

So if pelvic floor training helps you feel stronger, more comfortable, more confident or gives you stronger orgasms? Brilliant.

But we can leave the ‘loose women’ nonsense back in the bin where it belongs.

FAQs on Kegel Health