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Most women know they should be exercising those hidden pelvic floor muscles, but are daunted by the difficulties.  We share the 7 secrets of successful pelvic floor (or kegel) exercising, to help all women to gain stronger, healthier pelvic floor muscles.

1. Find out how to exercise correctly.  There are many sources of information on correct pelvic floor exercising.  Women often choose to approach a health professional, hoping that they can describe exactly how to produce that elusive squeeze.  Unfortunately, this isn’t always the best strategy, since research has shown that over half of all women are unable to produce a correct correction from verbal or written instructions.  If you are lucky enough to be within reach of a women’s health physiotherapist (called a physical therapist in the US) they may be able to use ultrasound or other equipment to help you learn the correct technique. So explore the services that are available to you.

2. Consider using an exercise aid to help you.  There are many different types of exercise aid available, and research has shown that many are definitely effective. Devices with visual feedback are especially useful in showing you what happens inside your body when you try to contract your pelvic floor muscles, and in motivating you to keep going by demonstrating that your exercises are working. Exercise aids are extremely beneficial to women who can’t – or don’t want to – access specialist health practitioners, but even women who consult a specialist gain substantial benefit from the use of an exercise aid within an ongoing home-based program.

3. Incorporate your pelvic floor strengthening into your daily life.  This doesn’t just mean that you “squeeze and lift” your pelvic floor muscles while waiting at traffic lights, or whilst cooking a meal.  It means learning and adopting correct posture in your daily life and developing coordinated breathing.  There’s increasing evidence that the muscles of the pelvic floor work in coordination with the deep abdominal muscles forming a “girdle” around the lower part of the body, and providing support to the lower back.  Using these core muscles effectively will assist you to gain and maintain a stronger pelvic floor.

4. Avoid activities and movements that damage your pelvic floor. Heavy lifting, straining on the toilet, being overweight, and a chronic cough can all weaken or damage the pelvic floor muscles.  More surprisingly, so can excessive or inappropriate exercising.  Women who participate in sports or exercises that increase abdominal pressure are at risk of pelvic floor damage too.  Sports that involve running and jumping, and activities such as abdominal crunches, can place undue pressure on the pelvic floor muscles.

5. Exercise frequently enough to make a real difference. Recommendations vary, but a daily or twice daily session is usually considered appropriate.  If this sounds a lot, don’t worry, as your exercise sessions need not take more than 10 minutes.  In the early days of an exercise program, you’ll probably need to set aside some dedicated exercise time.  But as you become more certain of your exercise technique, you’ll find that you can initiate a correct contraction at any time.  Even if you choose to use an exercise aid to help you in the early months, you’ll find that you need it less as you build strength.

6. Use an alarm or another signal to remind you that it’s time to exercise.  Research has shown that women who use a simple alarm are far more likely to stick to their exercise program.  Train yourself to respond to the trigger sound and automatically start your exercises, without allowing those “inner voices” to dissuade you.

7. Keep going for long enough. Don’t give up because you can’t see any difference, and definitely don’t give up as soon as you do notice a difference!  At least 6 weeks of regular, frequent exercise is required to create a perceptible improvement in muscle strength.  If you already have symptoms of a weak pelvic floor, such as incontinence, you will probably need to exercise for 12 or more weeks to overcome your problem.

Seven simple secrets can make all the difference. If you want stronger, healthier pelvic floor muscles, listen to the secrets and start today.



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So you want to tighten your vagina? Maybe you’ve recently had a child, or maybe you want to tighten you vaginal muscles to make your love life absolutely explosive. Either way, it’s possible with completely natural exercises. Yes, there are toys that you can purchase to help you make your vagina tighter, but they are by no means necessary, and can be very expensive.

How Pelvic Floor Exercises Work

Your vagina is one large muscle. If you work it out, it can become extremely strong, but if you don’t, it will not only be weak, but you may develop incontinence, among other things. Worst of all, perhaps, is that your sex life will not be as good as it could be. In fact, some women actually report having their FIRST orgasm as a result of tightening and strengthening their muscles. That’s how important strengthening your vagina truly is. Here are a few benefits that you can expect:

Have More Orgasms Have Stronger Orgasms Have More Control Over When You Have Orgasms Tease Your Man By Clenching Your Muscles Around His Penis Prevent Incontinence If You’ve Recently Had A Child, Tighten And Strengthen Your Muscles Feel Confident Around Your Lover- Never Again Feel Self-Conscious About Your Tightness

Make Your Vagina So Tight That You Can Write Your Name With a Pencil & Then Snap It In Half!

I’m serious!

Women who work out their vagina and develop their pelvic floor have extremely powerful muscles. They tease and torture their man until he can no longer take it and loses his mind. Most women merely have intercourse without being aware of their vaginal muscles. But when you work out your vagina you will become extremely aware of them during intercourse. When you’re having sex, you can manipulate your lover’s member in many, many ways, all of which will be extremely pleasurable. In fact, some women become so masterful that they can end their man almost instantly. In fact, what if I told you that you can invite your lover inside of you, ask him to stay still, and only with your vaginal muscles massage him to climax? Yes, it’s true!

So many women do not know about tightening and strengthening their vagina, and they are, as result, missing out on the best sex of their life! Your sex life will be exponentially better. Your orgasms will be stronger and more powerful, and you will have them more frequently.

Not just that, but if you suffer from incontinence, you can completely eliminate your problems in a short period of time. These exercises also work to prevent incontinence.

If you want to make your sex life absolutely incredible, strengthening your pelvic floor is a sure-fire way to have the best sex of your life every night.

Can I use anything to help me strengthen my muscles?

Yes, there are many different kinds of toys and balls that you can purchase to help develop your pelvic floor muscles. Remember, these are by no means necessary, but can certainly help.

Ben Wa Balls Smart Balls Kegel Exercises

Ben Wa Balls

Ben Wa Balls are, simply put, small metal balls that you place in your vagina. They are weighted, so they require that you squeeze your vaginal muscles around them to keep them inside of you. This will help you develop your strength considerably. Many women use these balls when doing all kinds of things. Some women wear them when they’re doing things around the house, while others even wear them while they’re out for a jog or even on the job! They are very inexpensive, but can be a great addition to your arsenal of tightening and strengthening tools.

Smart Balls

Smart balls are larger than Ben Wa Balls, usually made of silicone, and connected with either nylon or silicone. They also come in a myriad of different colors, so there will surely be something you will like. Smart Balls are recommended for beginners because they are larger and easier to remove than Ben Wa Balls. Most have some sort of string connected for easy removal. Most women also find them more attractive, and even cute.

Kegel Exercisers

This is your most expensive option, but many exercises are made of stainless steel, so they last a lifetime. Also, they double as a regular sex toy. These exercises usually bulge around the center, which allows you to clench your vaginal muscles around it repeatedly, which will make them stronger over time.

If you are serious about strengthening your pelvic floor, doing natural vaginal exercises will have you squirming in delight every day and night. Not only will you have better orgasms, but your lover will benefit from your stronger vagina as well. So if you want to take your sex life to the next level, or if you want to bring back the awesome chemistry that you once felt with your man, start strengthening your pelvic floor today, and you’ll never look back. It’s the best investment into your sex life that you can make!



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Incontinence is a huge problem, and one which many women refuse to acknowledge due to embarrassment. In the UK alone, between 3-6 million women are affected, and this can lead to years of misery, depression, loss of self-esteem and even ongoing marital problems.

The Athenafem Pelvic Muscle Trainer has been designed to make the whole process of toning the pelvic floor much easier and much more effective.

Prior to electronic toners coming on to the market, women were advised to undertake a regular regime of squeeze and release “kegel” exercises to minimize the risk of incontinence and prolapse. However, although they sound simple in practice, kegel exercises are often thought of as tedious, frustrating and boring and the truth is that most women will give up within a few weeks, if not days, after seeing no results and not even knowing whether the exercises are working. What then happens is that years go by, and without regularly working the pelvic floor, incontinence becomes more likely and most women forget about kegel exercises until they begin to leak urine.

It is possible to automate kegel exercises by using a device such as the Athenafem Pelvic Trainer. The device comes in two parts-a handheld control and a small, tampon-like probe which is easy to insert and comfortable to use. The probe delivers electrical stimulation which can be regulated to suit each individual, depending on their needs. There are no messy wires to deal with and the whole process is completely effort-free, with the handheld device controlling the level of intensity. The settings on the Athenafem mean that it can treat stress, urge and mixed incontinence.

Some women find that they begin to see significant results within a few days, although for some with particularly bad problems, this can take weeks. However, there is no doubt that if used as recommended, most women will be completely cured of incontinence.

If you would like to see further details, please visit Athenafem Pelvic Trainer where the product is available at a discounted price. To see a wide range of other pelvic toners, including the popular Kegel8 range, please visit Pelvic Floor Toners

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