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WARNING: XXX RATED POST!!! All You Need to Know about KEGELS

Lauryn Evarts, fitness blogger, health blogger, and diet blogger talks skinny tips and tricks for weight loss.

ATTENTION: if you get offended easily, stop reading. If you’re a nun, stop reading. If you don’t have a perverted sense of humor, stop reading.

This is some X rated shit ( I personally don’t think it’s X rated at all, but some people do so I wanted to provide a warning! ).

Just don’t say I didn’t warn you.

Here we go:


Preface: if I don’t talk about Kegel exercises, no one will. Besides boring, old predictable WebMD ( ::yawn:: ).

Ok, so today we’ll explore this taboo exercise.

Every person on earth should know WTF a Kegel is.

And if you don’t, then that’s why you read TSConf’s rants ( remember my post on the never-ending camel toe epidemic? ).

You all know I like to tell it how it is…even it stings/horrifies/offends.

So on that note…

Ahem {!!!}.

Let’s begin with the definition of a Kegel.

A vagina is a muscle.

And every muscle should be worked out.

Get your mind out of the gutter! I’m not talking sex!!

I’m talking Kegels.


The Mayo Clinic says “Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine, and rectum. You can do Kegel exercises, also known as pelvic floor muscle training, discreetly just about anytime.”

Hear that guys? They’re super discreet. The super secret exercise can be done at your desk, a party, or while ordering coffee…& no one will notice.

The online clinic goes on to state: “many factors can weaken your pelvic floor muscles, including pregnancy, childbirth, surgery, aging and being overweight. It takes diligence to identify your pelvic floor muscles and learn how to contract and relax them.”

Pretty much Kegels just tighten everything up…down there.

So ya wanna try em? Here’s how:

How to do Kegel Exercises { source: The Mayo Clinic }:

++ Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream. If you succeed, you’ve got the right muscles.

1.} Perfect your technique. Once you’ve identified your pelvic floor muscles, empty your bladder and lie on your back. Tighten your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.

2.} Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.

3.} Repeat three times a day. Aim for at least three sets of ten reps a day.

+ Note: don’t make a habit of using Kegel exercises to start and stop your urine stream. Doing Kegel exercises while emptying your bladder can actually weaken the muscles, as well as lead to incomplete emptying of the bladder— which increases the risk of a urinary tract infection AKA a UTI.

Ultimately, Kegel exercises are designed to make your pelvic floor muscles stronger.

Your husband/boyfriend/whatever will appreciate your Kegel efforts too.

Need more of a visual? Click here.

Oh & BTW: Kegels can be practiced by men too.

{{ Sorry guys, this isn’t like a period, where you just get to sit back & relax while we’re go through PMS-hell }}.

So listen up, boys— read this article & thank me later. Don’t worry ladies- I won’t get into all the deets because this is wholllllle different beast ( << this potential post is like, X rated times 100 ).

Anyway, my trainer, Mike, literally makes me to do Kegels while I’m doing squats.


This is why he’s the best trainer. Ever.




{ P.S. if you have any other interesting, mind provoking info about Kegels, tell, tell, tell me below }.

  1. You always keep me on my toes. Love the blog and appreciate the email correspondence. Check out some of our new posts!


  2. Need extra help with the kegels? Get the Lelo Luna balls. Do your research, I did and found out wonders about those magic balls. I got them because I tend to forget to do my kegels exercise.

    1. Omg, literally the best ever!!! My boyfriend almost wrote a thank you note to the person who recommended them to me. Hah

  3. Yes! Must do Kegels! Every red light is kegel time! When you get older those muscles
    keep everything in!

  4. Love this!! Your trainer sounds so great — I used to have a pilates instructor who would encourage us to “throw some kegels” in as we stretched. She was a cookey old lady but she knew what she was talking about!

  5. Haha… I’m in med school and coincidentally one of our anatomy profs taught us about kegels yesterday (we’re studying pelvis/perineum/genitalia/etc right now… uhm… talk about X rated! def can’t study in public right now… the stuff we have to learn makes this blog post seem like a children’s book LOL)

    Some info we learned:
    Kegels exercise your superficial transverse perineal and bulbospongiosus muscles and your external anal sphincter which supports the perineal body
    These muscles don’t really have any functional demands related to urination or erection and so they tend to be underdeveloped in females
    Strengthening and developing these muscles help prevent urinary stress incontinence and postpartum prolapse of pelvic viscera
    1 in 9 women will have a surgical procedure to address urinary stress incontinence/prolapse! Surgical costs estimated at over $1 bil annually… do your kegels ladies!

  6. Awesome to see this here. Please, let’s all join in the effort to make talking about your body/sex less taboo. 😛

    atelier zozo

  7. My Dr. told me to go to the “dirty” store and buy vaginal weights. They came in 3 sizes start with the smallest one first. Stand up and kegel. After a week go to the next size. If it falls out when you stand up go back to the other size.

  8. These have been on my mind lately and I know I should be doing them! So thank you for posting, as I was literally sitting down on my computer to research kegals when I decided to catch up on your blog first :))

  9. Glad to see a post about this. I’m 19 and a few years ago i started having S.I. joint problems, weak pelvic floor muscles etc. Kegels and other pt fixed it right up. and to even more x rated, im preeettttyyy sure they are the key to female ejaculation. Yay sex things!

  10. Kegel stuff is something I have to take super seriously since I had my uterus whipped out last week at the tender age of 32 which is youngish for a hysterectomy. Squats and kegel training? Sounds epic! Super useful post!

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