Kegels… if you’re already familiar with this pelvic floor exercise, I’m just about positive you automatically started doing them- it’s the natural response to the word– and good for you!!!   If not aware of what kegels are, we’ll go over the history and basics to get you (and your PC Muscles) up to speed!

One of the top topics that peak most people’s interest at both  Goodies Girl Soirees and Las Vegas Sexy Ed Workshops is relating to kegels, and the awareness/curiosity has increased tremendously since the 50 Shades of Grey series. Yay to you Anastasia!!!

Quickie Kegel Facts, History & Highlights…

  • First published by Dr. Arnold Kegel in 1948- thus the name
  • Kegels are a Pelvic Floor Exercise designed to improve PC muscles and urinary incontinence (ever laugh and a lil’ pee comes out? yep, Kegels can help, if not eliminate this embarrassing issue!)
  • Kegels are the #1 exercise in heeding off and even improving  Pelvic Prolapse (I sometimes discuss this condition at Goodies Girl soirees, and it ALWAYS gets everyone’s attention!  It’s pretty common, yet most ladies are not even aware it exists… not usually something we tell one another…Hey, Amber, my reproductive organs are falling out of my vagina is just not a conversation many of us have…)
  • The exercise is recommended for pregnant women by most doctors to assist in child birth (creating stronger “push” action, along with making delivery pain easier to control and bear!)
  • They’re not just for women.  Men can benefit from kegels too!
  • Even better than the medical health benefits of the Kegel, they can also increase sexual pleasure… strengthening this group of muscles can “better your grip” on your partner as well as heighten the sensitivity of your bits!  NOW THAT’S A REASON IF ANY… HUH?!  

So now, how the heck do we do them???, because we ALL should be doing them!!!   First off, you’ve got to locate your PC muscles.  The easiest way to do this is to stop your pee mid flow~ don’t continue to do this once located as not a good thing for your bladder.  The “stopper” is your PC muscle group!  Just like flexing other muscles in your bod, you’ll squeeze (envision squeezing your hand open and closed) them.  That squeezing- whether in fast bursts or slow hold-and-release motions- is exercising this muscle group and called Kegels!

Kegels are convenient and can be done just about anywhere or anytime… making it a no-brainer, and a no-excuses exercise!  Start squeezing whenever you think about it (you’re doing it now, aren’t you?! hehe)… Driving down the freeway, sitting at your computer, when walking your doggy, heck….. start flexing those muscles during sex! There’s always time to fit in your kegels!!!

Go to the app store on your phone, because,  guess what?  THERE’S AN APP FOR THAT!  Yep, there are ton’s of Kegel Exercise apps in the marketplace!  Some are pretty darn good too… they offer alarm reminders, so you’ll remember to “Squeeze to Please”, they offer pattern sequences (long hold, short hold, intervals, pulsations etc) to keep you Kegels fresh!  I personally like Kegel Kat….

And don’t be worried if when you begin your Kegel regime that you can’t squeeze many out in a setting.  It’s pretty common to only be able to do a few at first… But, like any exercise, the more you do, the stronger you become!  

The Elevator is by far the Goodies Girl’s fav. 
Not only will it target every PC muscle and keep your mind aware of the process, it also helps you track your physical progression!  
Imagine yourself standing basement-level in a gorgeous Manhattan high rise.  Walk over to the elevator bank, push the button and step inside.  MAKE SURE YOU PUSH THOSE MUSCLES TO THE “BASEMENT.  As far “bottom” as you can go…

Keeping yourself at “BASEMENT LEVEL”, push every single floor’s button.  Now the elevator will start it’s rise upward, floor-by-floor.  As you reach the 1st floor, push those muscles up one level.  Hold there while the elevator door open’s and closes…  Next to level 2, pushing your muscles just a notch up to that floor.  Hold again while the door opens and closes.  Up, up, up you go….. Until you reach the highest floor you can manage.  Remember, it takes time to build these muscles… you might only be able to go up a few floors to begin with…

Once you reach your maximum level, you’re going to go back down to the basement, where you started your journey.  Push those buttons down again, and as you descend floor-by-floor, you’ll push your PC muscles downward~ until you’ve reached your basement destination!

With daily trips up and down this elevator, you’ll find your levels increasing as your strength grows!  And then, voila’! One day you’ll be sunning yourself on the Penthouse Roof-top


I posted an article back in March ’11 about Ben Wa Balls.  These balls are thought to have been created in the Orient way back in about 500 A.D.  Read the article HERE.  This will give you the history and use of these mighty, weighted exercisers.  I’ve also got a post drafted about several different styles/types of balls the Goodies Girl offers~ look out for it in the very near future!  For now… I offer you this sexy quote…

“He holds out his hand, and in his palm are two shiny silver balls linked with a thick black thread … Inside me! I gasp, and all the muscles deep in my belly clench. My inner goddess is doing the dance of the seven veils … Oh my … It’s a curious feeling. Once they’re inside me, I can’t really feel them—but then again I know they’re there … Oh my … I may have to keep these. They make me needy, needy for sex.”

If you haven’t read E.L. James steamy series, this quote may be foreign- but I’m here to give you some great info…and possibly talk you into picking this book up!! If you have, you know it is in reference to the Pleasure (aka Ben Wa, vaginal exercise, plus a series of other names) Balls that Christian introduced to Ana on Page 362- book 1.

HAPPY KEGEL-ING!  Please don’t hesitate to contact Your Goodies Girl with any Kegel Questions you may have! (or any questions for that matter!)