Kegels are a pelvic floor exercise that every woman should do (actually, every man should do them too). Doing these exercises regularly will help you in so many ways. Most doctors recommend it to help with urinary incontinence after pregnancy but it has so many more benefits. It will increase the strength of your orgasm, increase vaginal tightness, and give you the ability to tightly squeeze your husband when he’s inside of you.
Think about what muscles you use to hold your urine in when you have to go. Flex those muscles. If you can’t figure out which muscles those are, do this. The next time you go the bathroom, you’re your urine midstream. You might not be successful at actually stopping the stream but at least you’ll know which muscles you need to use. Those are the muscles you’ll be exercising with Kegels. As an aside, don’t make it a habit to stop urinating midstream though. That increases the risk of a bladder infection.
Once you’ve figured out which muscles to use, tighten them and hold for five seconds. Then relax for five seconds. Do this four or five times. It’s important to keep them relaxed for an equal amount of time! The relaxing is as much a part of the exercise as contracting. Work up to keeping them contracted for 10 seconds and relaxing for 10 seconds.
For best results, focus on isolating and tightening just those muscles. When you start, you might find yourself relying on your butt muscles or abdomen muscles. As you strengthen your pelvic muscles, you’ll be able to isolate it to just contracting them and nothing else.
Do at least 3 sets of 10 repetitions a day. You can do it more if you’d like. My Ob/Gyn recommended doing it every single time I’m at a stoplight. There are kegel weights that you can use if you so desire but simply doing the contraction and relaxation without inserting anything will still get you good results.