Strengthen your perineum: Kegel exercises in 6 lessons

The perineum or pelvic floor is everyone's business (with or without children, at any age, and even you gentlemen!). This "hammock" of muscles supporting the abdominal organs deserves the most sacred of care.

Why do Kegel exercises?

Kegel exercises, developed by American physician Arnold Kegel in the 1940s, are often associated with pelvic floor muscle rehabilitation during pregnancy or after childbirth. Indeed, during childbirth, women are at risk of potential tears. This is why postpartum perineal rehabilitation is recommended. (In fact, if this is your case, we recommend applying Louvz's repair serum, which will soothe your scars.)

However, doing exercises like Kegels can be beneficial at any time of life, outside of pregnancy, for both men and women. Indeed, the muscles of the pelvic floor are responsible for stabilizing the bladder, rectum, and uterus, as well as supporting the bowel . Therefore, weakness in these muscles can lead to problems such as urinary or fecal leakage, prolapsed organs, or even sexual difficulties.

The key to a strengthened and toned pelvic floor :

• intensified sexual relations and easier access to pleasure
• a smoother pregnancy, childbirth and postpartum
• better support and stronger tone of organs such as the bladder, uterus or rectum

Strengthen pelvic muscles with Kegel exercises

These exercises involve tensing the muscles surrounding the anus, vagina and urethra as if to hold back the urge to urinate .

Kegel rules to follow for perineal rehabilitation:

• Empty your bladder and rectum
• Relax
• Apply this formula: 1 time contracted = 2 times rested (example: perineum tightened for 5 seconds = perineum relaxed for 10 seconds)
• Exercise at any age and time (except the week after giving birth)
• Exhale when contracting, inhale when relaxing

The different Kegel exercises to strengthen your perineum

Basic exercise

Position: Standing or sitting + back straight.

The Exercise: Squeeze the muscles of your vagina/anus as if to hold back an urgent urge, then release.

The variant: ground version

The Prescription: 3 sets of 10 contractions per day. Practice anywhere, whether you're buying a baguette, sitting in front of your laptop, driving, etc.

Position: Lying on your back + legs bent, heels at buttocks height + back flat on the floor.

The Exercise: Contract then release the vagina/anus as if to hold back an urgent urge.

Build a bridge to strengthen your perineum

The Prescription: 2 sets of 10 bridges per day.

Position: Lying on your back + legs bent, heels at buttocks height + back flat on the floor.

The Exercise: Exhale slowly while contracting your perineum. Squeeze your buttocks and thighs to tilt your pelvis, then lift your buttocks off the floor in a half-bridge pose and exhale for 10 seconds. Slowly lower yourself back down, unrolling your spine, vertebra by vertebra.

Perineal rehabilitation probes > 

The elevator technique to tone the pelvic floor muscles

Position: Standing, sitting, or lying down. The key is to keep your back straight.

The Exercise: The idea is to imagine the contractions increasing in intensity, step by step. Don't forget to breathe.

- 1st level: contract your perineal muscles for 1 second, low intensity. Release for 2 seconds.

- 2nd level: contract your perineal muscles for 4 seconds, high intensity. Release for 8 seconds.

- 3rd level: contract your perineal muscles for 5 seconds, maximum intensity! Relax for 10 seconds

Perineal beads will help you with pelvic floor rehabilitation

Vaginal balls are the best ally for Kegel exercises! Don't hesitate to use a lubricant to insert them more gently.

Box of 5 perineal pearls from Liebe

For each exercise suggested above, insert them one after the other deep into your vagina. You will notice that the perineum contracts spontaneously to hold them. Under the effect of these contractions, the balls collide and generate a vibration which in turn triggers another reflex contraction of the perineum.

This helps develop perineal awareness and doubles the musculature effect. These balls are also very effective on a daily basis. You can keep them inside you for between 15 and 30 minutes maximum during your activities (Astrid Bruno, physiotherapist, advises you to do 30 minutes during the day in 2 sessions split into 15 minutes): stop at the post office, shopping, walk, driving etc... Discover all our perineal beads here and our Perineum collection .

Caution: Do not use in case of prolapse (organ descent or if your perineum is already too fragile). Consult your doctor if in doubt.