Your pelvic floor is one of the most important muscle groups you probably never think about — and strengthening it can mean better bladder control, stronger orgasms, and more satisfying sex. In this episode of Sex Ed with Sunny, Sunny explains exactly what the pelvic floor is and how to train it.
Give it a watch, then read on for the highlights.
What Is the Pelvic Floor?
Your pelvic floor is a hammock of muscles that stretches across the base of your pelvis, supporting your bladder, bowel, and — for women — the uterus. Everyone has one, and like any muscle it can weaken over time from age, childbirth, or simply not being used. The good news? It responds beautifully to a little regular training.
Why It's Worth Strengthening
A strong pelvic floor pays off in more ways than one: better bladder control, more intense and easier-to-reach orgasms, greater sensation and grip during sex, and better support for your core and posture. It's one of the simplest things you can do for both your health and your pleasure.
The Basics: Kegels
Kegels are the foundation. To find the right muscles, imagine stopping the flow of urine midstream — those are the ones. Squeeze and hold for a few seconds, then fully relax for the same amount of time, and repeat. Aim for a few short sets a day, and remember: relaxing the muscle is just as important as squeezing it.
Level Up With Kegel Balls
Once you've got the basics down, weighted kegel balls (also called ben-wa balls, like the glass Icicles set Sunny shows in the video) add gentle resistance to make your workout more effective. Add a little lube, insert them, and hold them in place as you go about your day or do your reps. Start light and work your way up as you get stronger.
Consistency Is Key
Like any workout, results come with regularity — not intensity. Just a few minutes a day is plenty, and most people notice a difference within a few weeks. Tuck it into a routine you already have (your morning coffee, your commute) and it becomes effortless.
Curious about kegel balls or want help choosing a beginner-friendly set? Come see us — our team will happily point you to the perfect starting place, kindly and judgment-free.
Take care of yourself.
— Sunny