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Physical effort: Low Self-exploration

Pelvic Floor and Kegel: the muscle of pleasure

There is a muscle that almost no one trains and that changes everything: the pelvic floor. Caring for it with Kegel exercises improves pleasure, control, and intimate health, in any body and at any age. Here we explain how, step by step.

Also known as: kegel · pelvic floor · intimate exercises · hypopressives · pelvic control

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Illustration of Pelvic Floor and Kegel: Kegel exercises consist of consciously contracting and relaxing the pelvic floor muscles—the same ones that stop urine—in repeated series. They can be done lyin
Anatomy and biomechanics

Training of the pelvic floor musculature through voluntary contractions (Kegel): improves tone, vascularization, and control of the area, with effects on orgasmic intensity, continence, and postpartum or post-surgical recovery. It can be done in any posture; the key is to isolate the correct muscle without tensing the abdomen or glutes.

Why this position works

It is the most profitable investment in pleasure: a few minutes a day that translate into more intense orgasms, greater control, and better intimate health. It doesn't require any equipment or for anyone to know, it works for all bodies, and it prevents future problems. Pleasure and health in the same gesture.

Relaxation and Surrender Self-Discovery Ergonomics Senior (60+) Pelvic Floor Recovery Self-stimulation Sensitive Pelvic Floor

Variations of this position

1. Lying down: to start

Person lying down practicing pelvic floor contractions.

Lying on your back makes it easier to isolate the muscle at first.

  1. Lie on your back, knees bent.
  2. Contract the pelvic floor for 3-5 seconds.
  3. Relax for the same amount of time; repeat in sets.

2. In daily life: discreet

Person sitting practicing discreet pelvic floor contractions.

Sitting or standing, they can be done at any time without anyone noticing.

  1. Sit or stand normally.
  2. Perform discreet contractions.
  3. Integrate it into your daily routine.

✓ Tips
  • Identify the muscle: it's the one that stops urine (but don't train it while urinating).
  • Contract for 3-5 seconds and relax for the same amount of time; repeat in sets.
  • Don't tense your abdomen, glutes, or thighs: isolate the pelvic floor.
  • Consistency is what gives results: a few minutes a day.
  • If you feel pain or hypertonia, consult a pelvic floor physiotherapist.
Interaction type
Pelvic floor exercise (Kegel)
Active anatomy
Own musculature
Receptive anatomy
Pelvic floor
Main stimulation
Tone / Control / Health
Setups and participants
Solo (him) · 1 person Alone

Frequently asked questions

Are they beneficial for both men and women?

Yes, anyone with a pelvic floor benefits: control, pleasure, and health.

How long does it take to notice results?

With consistency, several weeks; like any muscle.

Do they help after childbirth?

A lot in recovery, always with the guidance of a professional if there was an injury.

Sources and references

  • Literatura de sexología clínica y ergonomía sexual

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