#What Kegel Exercises

[elitonebyelidah]

What Kegel Exercises Are and How they Can Help, Stress Incontinence Treatment

Kegel exercises help to tone the pelvic floor muscles, improving their strength and functioning. These muscles are responsible for supporting the pelvic floor organs, including the bladder, and come in handy in helping to stop the flow of urine. If yours are weak and you sometimes have urinary leaks, read more about What Kegel Exercises are and how they can help.

What are Kegel Exercises?

Also called pelvic floor exercises, these are exercises that help to exercise and strengthen the muscles in the pelvis area. The muscles support the organs in the pelvis area, including the bladder, vagina, rectum, and bowel. They also hold the organs in place, so exercising and maintaining them strong will ensure these functions can improve.

Doing Kegels can also help to prevent:

Urinary incontinence

Fecal incontinence

Urge incontinence

Pelvic organ prolapses

Improving your sex life and orgasms

Who Can Do Kegels?

Kegel exercises are for anyone. However, the following people can benefit more:

People looking for non-invasive Stress Incontinence Treatment

People who have had child delivery

Pregnant women

Individuals who have had surgery in the pelvis area

Obese people

People in their menopause years

People who strain too much, for example, when pooping or if they have chronic coughing

How You Can Benefit from Kegels

Kegels can help in a variety of ways, including:

Preventing Organ Prolapse: Weak pelvic floor muscles may lead to pelvic organ prolapse. However, practicing Kegels can help to prevent this by strengthening the muscles in your pelvis area

Helping in Postpartum Recover: Pregnancy and childbirth can cause issues with the pelvic floor muscles from the immense strain and extra pressure on them. with a pelvic floor exercise routine, though, one can take the muscles back to their original strength and functioning

Alleviating Pelvic Pain: Pelvic pain and debilitating conditions can creep in when you have other pelvic muscle issues. The pain may come as a result of injuries, inflammation, and muscle tension in the pelvic region. However, pelvic floor exercises can help to keep the muscles healthy, preventing the issues

Enhance Bladder Control: The pelvic floor muscles provide support for enhanced bladder control. If the muscles are weak, issues such as urinary leaks start to creep in. With Kegel exercises, though, you can take charge and enhance your bladder control

The exercises can come in handy for people with existing incontinence issues. If you suspect you are developing it, you can try Kegels too. If your symptoms cannot go away, talk to an expert.

[penpoise]

The Chief Benefits of Anaerobic Exercise

Anaerobic exercise, also known as high-intensity interval training (HIIT), is any type of exercise that is done at or above 85% of your maximum heart rate for short periods of time. This type of exercise is beneficial for a number of reasons, but the chief benefit is its ability to build muscle.Anaerobic exercise is any type of exercise that is performed without oxygen. This means that the body…

[lvmimis]

cw: minors dni. smut but softcore. unedited. food mention.

your teeth sink into something sweet - a strawberry, ripe and succulent from the spring harvest, its juices dribbling gently down the corner of your mouth. senku’s thumb gently swipes the drop away and while you can’t see it from your forward facing position in his lap, his commentary makes it evident where his finger has ended up.

“these are pretty good this year,” he muses, his voice a slow tickle in your ear.

“mmm, agree,” shifting slightly in positioning, as you scribble another note in the crossword before you. he’s supposed to be helping you, but instead you can tell he’s thinking about a million other things at once, possibly another invention to ameliorate your lives together even further, although by now this village is as close to modernity as the pre-petrification farmlands you were acquainted with growing up. how else can you explain this moment of leisure, pressed this intimately close together while you exercise your brain and he exercises his ability to stay focused with his cock, warm and erect inside you.

with every unintentional (or intentional) movement, even just the happy wiggle of good fruit, one of his multiple trains of thoughts peters to nothing, and he should be frustrated but that’s the entire purpose of this exercise. testing his limits.

“seven letter word starting with i,” you start, moving again slightly with a slow breath, indulging yourself in the drag of his cock against the front wall of your vagina. you’re allowed to have fun with this. your hand reaches for another strawberry while he bites his lower lip. “a strip of land connecting two larger masses or part of the thyroid gland.”

“isthmus,” he replies immediately, trying to hide the strain in his voice. you giggle to yourself, moving his hand to press onto your left breast as you scribble the word in. it fits perfectly, just like the two of you.

“correct.”

senku tries to distract himself from the sensation of your nipples pebbling under his fingers, and the soft curve of your breast in his palm with a complaint.

“this is like the fifth medical clue, your friend needs to do a better job with these.”

your hand holds senku’s still on your body as you raise yourself off his shaft and don’t slam but slip yourself down brisker than usual.

“be nice, it’s hard to make good crosswords.”

you tap your pencil on your cheek as he loses another concurrent train of thought. you can feel his thighs tense under the backs of yours and you smile to yourself.

“don’t cum just yet.”

you can tell he’s getting annoyed now when he quickly hisses, “what’s the next clue?”

“i thought you were only going to help sometimes.”

“can you not-“

you interrupt him quickly but don’t move this time. “7 letters again. starts with an l, i on the first letter. clue: uses few words.”

“something i wish you would do right now,” he quips.

it’s a good time to do a kegel, you decide.

“jesus christ, woman,” he groans, his chin digging into your shoulder. “laconic.”

“what?”

“the word is laconic,” he ekes out.

“ah!” you scribble the word down, gleefully, then let your back rest your back against his chest, setting the crossword down.

“i didn’t peg you for a religious man, senku.”

you can feel him glaring at you, but he gives up quickly in favor of a playful act of aggression, letting his top teeth graze onto the skin of your shoulder.

“when demons like you exist…”

“demon?” you repeat, mock offended. his hands shift to wrap around your belly.

“angel if we give this up for a bit and do something different for a moment.”

“like what?” you reply, letting your hand find his cheek behind you.

“guess.”

your grin is wide, triumphant.

[miss-vanta-likes-to-write]

I need you all to understand that yes Kyle Gaz Garrick whimpers during sex. IDK this also came to me in a fevered haze lol. Enjoy

18+mdni nothing but porn y'alls for my baby Kyle. Uhm AFAB reader. Amazon Position

Title: Role Reversal

CoD one-shot master list

You're on top, but no, it's not the cowgirl position he likes. It's a new one you had to ease him into doing. Showed him a few porn videos of girls and guys trying this position. For once, he'd get to be a pillow princess, and all he can do is lay there and take it.

The position is called the amazon position, and it's safe to say he loves it. And you love it too.

Kyle is prone on his back, at the mercy of you fucking him. It took some used to getting the angle right, but when you managed to slide down on to him, he gasped. The way you were able to clench rhythmically with each thrust of your hips. You felt a sense of pride each time you slid onto him, his legs propped up on the crook of your elbows. Each little movement earned a gasp from him. His hands fisted the sheets, and his brow was furrowed.

"Fuck- babe," He whispers and closes his eyes. When he lets out a breathy moan, you quicken your movements. There's a hitch in his breathing as he tries to control himself, you're not having that.

He never goes easy on you until you're babbling and crying, and even then, his mercy isn't so easily given. One leg of his gets wrapped around your waist, and your free hand presses down onto his neck. It's another thing you asked to do to him, choke him lightly, just enough for him to float.

"Kyle, you look so pretty like this." You coo to him. Your eyes are a light with pleasure and mischief. You want the sight of your boyfriend laid out like this seared into your eyelids. "Shit, love my perfect baby." You squeeze his neck, and it earns you a whimper. Your hips pick up speed, and you're clenching and thanking God for all the kegel exercises you've done.

He's thrashing his head and you see the white of his eyes, "fuck~" he whimpers, "babe please~" he's begging.

The sound of the bed hitting the wall is sure to get a noise complaint. A hand of his reaches up and he's trying his best to slow down your hip movements.

"Babe- fuck fuck fuck you're squeezing too tight I can't" He sounds so needy to you and it makes you preen.

"You can take it, Kylie, be my good boy and just take it." Your voice is hard and commanding. You shove his hand away from your stomach, "Don't fight it baby boy, cum as much as you need to yeah?"

The sound of his moans and whimpers echoes just under the rapid sound of skin to skin slapping. You yourself are high off the power of being able to fuck him. There's a slow build-up of pressure in your body, but it's not the same as when he's railing you. Maybe it's the position, the fact that he can't get to your clit and you'll be getting off with penetration alone. You control the pace, the build-up, and the climax, and it thrills you.

"Come on Kyle, you can give me a good one." You huff. A bit of sweat drips down onto him. The visual of his mouth opening and closing riles you up. Your fingers find their way to his lips and spread into a 'V' over his mouth. "Come on sweet boy."

He looks fucked out, but his tongue slips out and traces the shape of your fingers. It's erotic, like a tease of what he wishes he could do to your clit, your folds, and eat you up. There's precum leaking out of you at this angle along with your slick. You feel Kyle twitch inside of you and your efforts double. He's in a pleasurable hell and you're having the time of your life.

The keen that he lets out is pathetic. Disgusting. And you want to pull more of those sounds from him. It suddenly occurs to you that you're close as well, but you won't be over stimulated. You'll be able to over stimulate him.

"Baby, love, please, it's too -" He can barely breathe, and it causes you to gasp, "Fuck-" he groans out deep and low. The warmth of him cummung in you, sends you into a small orgasm. You fuck him through his and you begin to chase after yours.

There are tears in his eyes. He's trying to scoot back, but he's a bit too weak to do that. "No no no Kyle, you can take it." Your hand slips down between you both and you rub your clit and continue to slide on and off of him. You're pulsing around him, it's erratic. Kyle is heaving through his breaths. He's whining for mercy, and there's none for him. Not when your orgasm crashes over you and he cums a second time. He's twitching and wheezing and you can only manage to breathe in deeply.

Slowly, you pull him out of you and lay his legs down. You flop down next to him, panting and pulling him into your arms. He's shivering, and you pull the blanket over you both. Clean up can wait a second for after you both come down from your highs.

"Fuck." Kyle whispers, "Is that what I do to you?" He chuckles.

"Yeah...did you like it?" You ask shyly.

"I did... we should do role reversal more often."

You smile and kiss him on the cheek.

[gibbearish]

@excessive-vampires hey of course<3 i know it fuckin sucks to deal with so anything i can do to help others with it ill do my best

with that i saw your reblog earlier and was working through forming a response so i just wanted to say firstly im really sorry youre stuck in that situation and that your doctors treated you like that, secondly im not sure if you wanted advice on working around that so if not feel free to disregard all of this but if yes:

firstly dilators - if the issue is:

> not knowing what to get - i got the intimate rose dilator set off amazon and my physical therapist made happy noises when i showed her so they get two thumbs up, id estimate the smallest one is abt the size of a pencil

> they would open your mail and get angry - see if you have any friends nearby who would be willing to let you ship it to their house and then pick it up in person

> if they found it in your room they would get angry - try to think as far outside the box as you can on hiding spots. like say an old pair of boots buried in your closet or something, what are the chances of them checking somewhere like that yknow?

> worried theyll catch you doing it / no lock on door - i usually wait until my housemates are entirely gone or 100% certainly asleep before dilating, its not a noisy activity on its own you go really slow. and even if that means you can only do it once a month, thats ok, like i said any progress is good progress. when i first started out working on it p young i literally couldnt fit much of anything at all and would just occasionally toe the line like every few months, and even that slowly got me to the point where i think shortly after graduating highschool when i ordered the dilators i was able to do the first size after like a week

if none of those solve it and dilatings not a possibility thats def unfortunate but not the end of the road. as for the rest of the exercises none of them involve material stuff so they should be pretty easy to do discreetly if you want (except the massage thing but theyd have no reason to suspect its pelvis involved as the tools used are used for regular massages too lol, and failing that you can still do it with your hands its just not as ideal). so with that here's a rough breakdown of the exercises im supposed to do, and again this is just the general stuff so i cant tell you how many days a week you would do these. and also disclaimer that i very much am not a medical professional, just regurgitating what i remember of the instructions from my doctor. anyways!

kegels:

breathe in through nose 2 seconds, out through pursed lips 2 seconds while squeezing, release and repeat 5 times

then

take slow steady breaths drawing them down into your stomach rather than your chest, do these continuously independent of kegels. pattern is squeeze for 5 seconds, release 10 seconds, and repeat that 5 times

do one set of each of these standing, sitting, and laying down flat on your back with pillows under your knees to elevate your pelvis. originally i was supposed to do all of that eight to ten times a day but that rapidly evolved to "whenever i can remember to in whatever position i happen to be in right now" lol

the abdominal/inner thigh massages are primarily intended as a cupping exercise but you can also use a Gua Sha tool if the cups hurt (like me, they pull my stomach hair so i got one also off amazon, its the shiny metal rock shaped like a paint pallette. for the cups this one looks closest to what she had and you just squeeze it then place on your skin so it creates a seal, release the bulb to create suction, and then slide it around as described below), or she told me the thigh part can also be done with a massage gun. but essentially you just make sweeping motions around your abdominal region, if you start at the bottom on one side you sweep up around your bellybutton on that side to the top and vice versa, if you imagine your stomach in quadrants you wanna spend abt 3 mins going over each corner. then you also wanna do the cardinal directions and just sweep from the outside towards your bellybutton, also 3 mins each (i do not do these in any particular order truth be told im truly just rubbing a slimy rock around on my stomach lol). inner thighs are similar, you just sweep up towards your pelvis. and use massage oil/lotion/something otherwise itll get uncomfortable and chafey, ESPECIALLY the silicon cups my skin hurts just thinking abt that lol

for stretches she told me -

1 minute daily: priformis figure 4 stretch, deep squat stretch, half kneeling hip flexor side bending stretch, supine hamstring stretch with strap, happy baby pose, and adductor butterfly stretch

10x pushup-y things daily: prone on elbows stretch

i googled all of those real quick to make sure those keywords lead to diagrams or guides that looked mostly right so those should be a p good rough guide

the breathing exercises are just more of the stomach breathing thing, you lay down with one hand on your stomach and one on your chest and just concentrate on taking deep breaths without the chest hand moving for a couple minutes

if you had to pick just one of these though i would primarily go for the kegels, for the first month that was the only thing i remembered to do every now and then and id still made a fuckload of progress by the second appointment, theyre entirely undetectable by anyone around you so you can do them whenever and wherever you want, and as far as i know theres not really any way to do them wrong or like. overdo them? worst thatll happen is youll get too tired to keep doing them and the result will be ... you relaxing, so thats also a win lol

another tip is if you cant get dilators but still want to go that route and can fit your pinky: put it in until it starts to hurt and no further, even if thats only a single centimeter and just chill there until it relaxes, focusing on deep breaths and releasing tension in the area (also make sure youve gone to the bathroom prior so you wont get scared of relaxing too much and tense up bc that can hurt a lot w something in you if youre not prepared). itll feel like it never will but i promise eventually it will chill, even if that time is another day youll still have made progress. if you do get it relaxed though then you can try for a little deeper, again stopping as soon as it hurts and waiting for it to adjust. one thing that can help is directing sustained pressure down towards the bottom of your pelvic floor, it will hurt some but in a different way like a really intense backbreaking massage does, and as such will also steadily drive the tension out. vaginismus is lowkey your pelvic floor being one big muscle knot anyways so yknow lol. also if its not going well dont force yourself to continue forever, like give yourself a 15 minute timer as a goal but allow yourself to tap out whenever you need. and conversely if you make it to 15 mins and find youre still feeling fine you can choose to bump that up, the world is your oyster

for bowel health she recommended i get a magnesium supplement, the brand she recc'd is CALM specifically the raspberry lemon flavor, you just mix i think a teaspoon of it with however much warm water you want so if you dont like the taste you can just take it as a shot like i do, or she said adding it to tea and stuff is fine too, and you just drink that before bed every night. its not prescription or anything you can get it at costco or again amazon (all of these companies certainly have their own websites you can order direct from but i am broke as fuck so we do what we can lol)

that's all i can think of right now, make sure to use way more lube than you think you should, and i hope this helps and that your situation looks up soon💜

got a good grade in physical therapy because i ordered a sex toy life is fun

[butts-bouncing-on-the-beltway]

hey, so like. I'm a vaguely sex-indifferent asexual who's only had sex a handful of times but like. I had sex with someone who wanted me to ride them once and I could not for the life of me work out how the fuck you're supposed to move to make that both pleasurable and to not accidentally slip off your partner's dick and just.

"bounces on dick like I'm riding him to half canter."

my dude you have no idea how much this has clicked into my head as oh of course that's how that'd work. thank you??? idk when I'll ever ride someone's dick again but now I know how to make it way more enjoyable.

LMAOOOOOOOOOO there's a reason horse girls are all fucking sluuuuuuuuuuts (i say as a former horsehirl and current, proud slut)

People will sell you all manner of workouts to "make you better in bed" but fundamentally the best workout for sexual stamina I've ever had was daily horseback riding back when i worked as a stable hand. That shit will make you ride dick/strap like a motherfucking god

Also: it's a cheap and dirty trick for almost everything sex related, but yall, I'm begging my fellow three-holed sex havers to start doing kegel exercises with weighted aids until you can literally just orgasm command because I've had to do pelvic floor exercises my entire life and one time I rode dick so hard,so long, and so good, that the dick came dry on the last round and this was in no small part because I am capable of massaging the dick on purpose from the inside out baybeeeeeee. You know that trick people do with blowjobs where they put the condom on with their mouth? I can do that with my pussy folks, and trust me, they fuckin NOTICE the quality.

Not to mention, once your pelvic floor is in real good shape, basically anything can feel pleasurable because it's less about WHAT IS HAPPENING IN YOUR VAG and more about you physically inducing orgasm via muscle manipulation. It's the great equalizer of sex and orgasms. I have a lot of neuroses that mean I struggle with orgasm broadly, and especially on my own, but kegels have made it so that I am "sensitive" enough to orgasm real fast as soon as a partner whose movement I am not personally responsible for gets involved.

If anyone has seen that post about "none of your deserve to joke about pillow princesses until you respect the skill", this is kinda what that's talking about. Not that it's MY preference (I am not a pillow princess but I've fucked some and 😍😍😍😍) but I am very capable of laying back and making my top cum **no matter what they're doing** or if it should actually work out that way, because I understand how to perform kegels during sex to A) prevent dick/strap from fully popping out when things get a lil too wet and wild, B) "stroke" the dick/strap in an intentional grip and movement like with a handjob but in my pussy, my anus, or my mouth/throat as well, C) make sure I'm not getting so tight the dick can't keep doing its thing (less of an issue for straps but you fuck a glass strap for 3hrs and tell me how you feel about the idea that you can't get too tight on one for it to work right), and D) how to rotate my hips to adjust depths of thrusts to a top's preference for reaching or holding off from orgasm. That takes skill motherfucker, don't tell me a pillow princess doesn't work hard, that hole is premium grade have some respect and eat it out like it deserves.

.....I've gotten off topic here.

Anyway, I always HATED riding dick/strap because it's just not my thing you know, and like even now it is the worst of the positions for my personal pleasure. But you just can't beat the look on a power bottom's face when you pillow princess them from above like a goddamn succubus, and it turns out that horseback riding will teach you how to do just that while absolutely never once acknowledging that half the point of a morning ride for the horses is rubbing a few out in the saddle where no one can judge you but you and your god

[batmanisagatewaydrug]

Hello sex batman witch

Kinda a general sex ed question i guess, but what are some exercises you can do to be better at sex? Obviously i dont expect this will be able to make me last longer or anything but sex is a skill and honestly i just like training that skill lol

Im mostly just curious, as ive been working out for a while now and have noticed i have much more stamina and range of motion in the bed room (which makes sense cus a good workout regiment does train your body to just do that)

I know that lunges hip trusts and squats probably all help cus those are muscles you uae during sex the most. But what else is there if any? Keagles Can make sex better right?

I have a penis, but honestly if there is a diffrence in exercise per genitals id love to hear both!

Thanks also, your knowledge is appreciated

this is simply not how this works; there is no 1:1 exercise that makes you better at fucking. you can identify parts of your body you've like to strengthen and increase endurance in and exercise them accordingly, as you would for any other activity, but there's no workout regime that's guaranteed to make you "good at sex", not least of all because "good at sex" is a term that means different things to everyone.

my only note is that kegels are primarily intended to help people with urinary incontinence strengthen their bladder muscles, and the amount of kegels a person with a healthy bladder would need to do to feel a meaningful difference is extremely high.

[butchpeace]

Pelvic Floor Health for Detrans Women

A disclaimer before we start: I am not a doctor, a PT, or an expert of any kind, I just noticed there was a lack of information about pelvic floor health in the detrans (and trans) communities and I wanted to compile the information that I’ve gained. If there are any issues or you have any wisdom to share, please DM me! I plan to add to this post and edit it over time as I learn more.

95% of females who have been on testosterone report pelvic health issues, which can include urinary leakage or retention, bladder pain, difficulty emptying the bladder, general pelvic pain, pain with sex, vaginal dryness, vaginal atrophy, vaginismus, anal issues, and more. (Source)

Here’s a discussion with a pelvic floor expert on the issues faced by females who have been on testosterone.

If you’ve experienced any of these problems, you’re not alone, and there are things you can do!

Vaginal Atrophy

The vast majority of detransitioning women (and females who are transitioning) have vaginal atrophy, which is a thinning and weakening of the tissues that line the vaginal wall. Atrophy can lead to pain during sex, or with regular movement, bleeding due to small tears in the vaginal lining, narrowing of the vaginal canal, urinary issues, and more.

Because testosterone affects our ovaries, we can think of this issue as something similar to GSM (Genitourinary Syndrome of Menopause). Many of our symptoms mirror what happens to women as they age and their estrogen production decreases.

Treatments for Atrophy

1. Vaginal estrogen comes in the form of creams, suppositories, and insertable rings.

2. Vitamin E suppositories have been found to be as effective as vaginal estrogen in some studies. (Source)

3. Sea Buckthorn oil capsules have been shown to be effective in vaginal health. (Source)

4. Regular sexual activity can help by filling the vaginal wall tissues with blood, which can help to revitalize those tissues.

There are also many options for dryness, including vaginal moisturizers, aloe, coconut oil, and more. Sometimes the simplest natural options can be the most effective! Always talk to your gynecologist and do your own research on products you’re considering buying and make sure the ingredients are safe. Some people may experience yeast infections and other issues when using certain products.

Vaginal atrophy itself is to blame in many cases for the urinary symptoms that many of us report, and treating the atrophy may be all that’s needed in order to improve the urinary symptoms.

In other cases, we also need to look at overall pelvic floor health. I would argue that taking care of your pelvic floor is essential for any woman at any stage of life, since it can help with so many things!

Pelvic Floor Muscle Issues

Pelvic floor health issues can be divided into 2 types - Hypotonicity and Hypertonicity. Both types can lead to bladder issues, among other things.

Hypotonicity is the classic type many women experience after having children or during menopause. It’s also described as having a weak pelvic floor, and kegels are often the best treatment. The YouTube playlist at the end of this post includes videos for beginner and advanced kegel exercise methods and yoga.

Hypertonicity is the opposite type, where the pelvic muscles are chronically tight. For this, the treatment is to use muscle release methods to relax the pelvic floor. Remember - Relaxed muscles are the best at doing their job.

Anxiety can also be a factor in hypertonicity! If you’re often anxious, get used to checking how that feels in your pelvic floor. Many young women experience bladder leakage or discomfort, feeling like you have to go when you don’t, or pain with sexual activity, due to anxiety which causes overly tight muscles.

You wouldn’t think at first that Hypertonicity could lead to urinary symptoms like leakage, but when your muscles are overly tight, they just don’t work the way they should.

Sitting a lot and generally not getting much exercise also causes muscles in the pelvic floor, hips, and hamstrings to tighten and become shorter, so stretching these areas is very helpful.

And when you have a urinary issue, or you’re dealing with the aftermath of childbirth, surgery, or any other medical trauma to the pelvic floor, there can be a tendency to reflexively tighten your muscles all the time, for fear of what might happen if you don’t. Some people with hypertonicity also experience their symptoms getting worse if they do a lot of kegel exercise. In these situations, kegels can become counterintuitive.

That said, using methods to address both types can be the best option for some people. As long as you listen to your body, keep track of how each method makes you feel, and talk with a doctor or pelvic floor PT if you have serious concerns or don’t understand how to do something, you should be able to figure out something that will help!

Vaginismus is also a very common condition that’s connected to hypertonicity and potential mental causes. You’ll know you have Vaginismus if you’ve always had trouble inserting things into your vagina, or if your partner has had trouble with it. Many women describe it as a sensation of the vagina closing up when faced with something trying to get in. You may find that at certain times or with certain objects, you have no problem, and at other times or with other objects, you do. Stretches and massages for hypertonicity can often help with Vaginismus.

Prolapse is a relatively common issue in women who have had kids and older women in menopause. This can also cause urinary symptoms. The incidence of pelvic floor prolapse in females on testosterone is not known, but due to atrophy weakening the walls of the vagina, it’s possible that testosterone will increase your risk. It’s also more common in people who have had a hysterectomy.

Tools

1. Vaginal dilators can be helpful for people who have trouble with Vaginismus or feel like their vagina is small. These are also helpful for people who have difficulty inserting fingers

2. A pelvic wand or vibrator can help you with massage to loosen muscles, if needed

4. Kegel trainers come in various types and can help you perform kegels more effectively if you know that your issue is hypotoniticy

5. Pessaries can help in cases where atrophy has led to pelvic floor prolapse. Make sure you get diagnosed before using one!

6. Your hands! Don’t underestimate the power of using your hands for external or internal massage

The biggest thing to take away from this post is this - Don’t be afraid of your vagina or pelvic floor! Don’t be afraid to try things that may help you improve whatever issues you’re having.

Your vagina is a normal part of your body, and especially when you’re experiencing issues, that’s when it’s time to really learn about it and understand what’s going on. If you’re anything like me, you’ve gone your whole life being too afraid or too uninformed to do certain things or explore your body in certain ways. We need to reduce the fear, stigma, and awkwardness of vaginal and pelvic floor issues, and the first step is to get to know your body. 💪

Exercises

I’ve put together a playlist of YouTube videos that have helped me in this process, which I will continue to add to. I hope they help you too!

And again, please DM me with any information you think is helpful or stories about what worked for you.

And if you’re a medical professional, I would love for you to review this post and suggest edits or additions.

Please share this with all your friends! My intention is for this to be a community resource we can use to spread awareness✌🏼

[moonsglare]

excuse me 🔊 excuse me lady with a breeding kink coming through 🔊 excuse me

arlecchino isn't only an extremely responsible father but also a responsible and caring husband. she might look quite dull and cold but once her child is born she lets a tiny bit of her feelings slip through the mental cracks your childbirth left on her mind even in public.

she's tough and rough but she absolutely adores your daughter and – the powerful and intimidating woman she is – arle's definitely ready to play dress up or tea partying with her baby girl when she grows up a bit. but arlecchino is a busy woman as well... and her little bundle of joy will need someone to play with, right? so, after a few months from the childbirth arlecchino suggests making a nice cute sibling for your little one. she's aware that your body needs time to recover and she does her best to speed up the healing process.

your pelvic muscles are now flabby, of course, it was your first child ever! and that's no good if you want to make another baby. so, arlecchino insists on you performing kegel exercises. but instead of a toy she gives you... her dick! it's nice and thick and she doesn't shove it all the way in, so it doesn't hurt your still aching womb, but this way she can control the amount of effort you put into these exercises!

it feels hot and overwhelming, you're trying not to make much noise as your baby's sleeping right behind the wall in her cradle (she has all the best nannies in the world to take care of her at night, so you can rest). you are nowhere close to your climax, arle simply won't let you cum until you complete your exercises properly.

«the last set was hideous. come on, doll, do not upset me», she squeezes the meat of your legs and plunges a tiny bit deeper, growling into your ear. «try one more time, do it better». your walls squeeze her, then relax, squeeze and relax... her tip rubs so deliciously against your spongy spot, it's almost unbearable. she presses her palm to your lower belly – gently not to hurt your still soft tummy but firmly to feel your muscles.

«give me ten more and then i will probably make up my mind and let you cum», she whispers and sighs as she feels another particularly strong squeeze around her cock. «good girl, now nine more. do it properly»

you were never really into sports but these exercises... they were definitely better than any gym you could've attended in your life.

– with love, milk anon🥛

MILK YOU’RE KILLING ME IM LIKE. MENTALLY FACE DOWN IN A POOL RN /pos AAAAAAAAAAAAAAAAAAA [more nsft utc—]

this is so…… i have no words. im. blushing at my phone rn. milk anon you are so crazy for this… THE GOOD GIRL AND THE HAVING TO KEEP QUIET……. this is hitting all the spots im going insane at 0027 hours rn 😵‍💫😵‍💫😵‍💫 im so WEAK for cockwarming and this is functionally cockwarming with a twist didhdkdksldjdkd

brainrotting about what would happen when the sets r done…….. she’d be gentler and not as intense as she usually is but archons does she know how to use that fucking dick of hers to make me absolutely brainless without even needing to expend that much effort LSHDHDJ i need her so bad 😭😭😭 she makes me feel like i’m in HEAT i SWEAR

on my knees for more of your breeding kink thoughts my dear milk… 🧎‍♀️🧎‍♀️🧎‍♀️

[thedevilinmybrain]

Louis gets high with Zayn and he cant stop talking about how good his and harry’s sex life is

"You ever seen a porno that was too good to be true? Like you fucking know that shit was scripted?" Louis drawls, rolls his head back against the side of the bean bag.

"Yeah, most of them. Have you ever seen a Pizza Delivery guy you actually wanted to fuck?" Zayn asks around the tip of the blunt, inhaling slow and holding it. "Or like, no fucking prep? No ones asshole is that wet."

"I'm not talking about that shit." Louis huffs, annoyed, but he still reaches for the weed when it's passed over. "I mean like, orgasms that were just too fucking good. Or like, someone's body just doing something and you know that shit is natural."

"Okay, sure." Zayn is a little too high to worry where this is going. Sometimes it's nice to just be baked and let Louis ramble. He is a yapper when he's got some good kush in him.

"That's what it's like for me and Haz, like every time. I thought it'd get boring, you know? Few years and we'd be comfortable in the same rotation of positions." Louis continues on, waving his hand around and trailing smoke. "But then this guy fucking goes and does a tantric yoga class in LA and now he thinks he can fuck my brain. Like literally. And you know what? It kind of worked."

"Like a dick lobotomy." Zayn murmurs to himself, can't help but to giggle.

"Or like, I don't know, he does this thing where he clenches down and it like fucking pulses. Like he's over there doing kegels on my knob, you know? And I can't fucking breathe." Louis ignores the comment, continuing further. "You ever had your cock milked like that? Because that's what it feels like. And then he just keeps it up the whole time. Can barely thrust because he's doing all the fucking work and he's not even moving his ass."

"Sounds exhausting." Zayn can imagine Harry - pretty pilates princess Harry - doing fucking pelvic floor exercises so he stays tight for his boyfriend. That sounds about right.

"But that's the thing though, he never gets tired. Like, he'll be basically passed out after a marathon session and if I so much as start touching on him, he'll just flop is legs open. Let me have at him. We spent a whole day, a whole twenty four fucking hours with me inside of him in some way or another. Like dick stays in until it's hard again type shit. And when I tell you, he was a champ." Louis whistles low, giving a shake of his head. "Deserved a fucking world cup for that."

"A FIFA cup?" Zayn perks his head up at that. "What would it stand for?"

"What?" Louis tunes into Zayn thin, mumbling around the end of the joint. "What are you on about?"

"FIFA World Cup. That's what you said. But what would it stand for?" Zayn asks, lifts his hand to start smelling the letters in the air. "Fucking In For America? Fornicate It For All? Future Is For Ass?"

"No, that's shite." Louis shakes his head, raising his own hand. "First In Fucking Ass. Like he got first place?"

"Favorite In For Always." Zayn snaps his fingers. "Cause he's your favorite to be in?"

"Not bad no bad." Louis only cringes a little. "He might hate that though."

"Will he though? I mean, it's Harry. You put a Burger King crown on his head one day and called him your queen and he cried." Zayn squints over at Louis. "He's easily pleased."

"He also blew me in that Burger King bathroom." Louis gloats, shifts around as that wide grin comes back. "Kept the crown on too."

[lobotomy-lady]

I fell asleep looking up pelvic floor therapy exercises & then had a dream that kegels were banned bc bill clinton had accidentally said "Hillary is away bc shes doing her kegels" in an actual presidential address & the nation was so disgusted that they just banned them from being done in US government buildings. Then when I woke up I was still really groggy & for some reason I didn't realize it was a dream & not just smth I'd read in my research so I was like damn mom did the clintons really get kegels banned in govt buildings ...how will they even enforce it . & she was like siobhan what the fuck. why do you keep dreaming about the clinton presidency

[issysh3ll]

this is kindaaa specific but how do you like… hold it? like when im getting close i’ve been told in the past to hold it and i never know how

This is a good question!

There’s sort of a few ways to ‘hold it’.

First is easiest, you just stop whatever you’re doing for a bit. Try to keep that good feeling while you’re stopped and then when it starts to fade you can start again.

Or you can pull in, like a kegel exercise and try to literally hold it in. This can be pretty tricky bc squeezing those muscles can often trigger an orgasm so it’s about timing and takes a bit of practice.

Also when you’re cumming your muscles will all tighten and spasm so to hold off you can try to keep your muscles relaxed for a bit longer. Breathe through it, hold your body how it is and see if you can keep that up

And then there’s also a mental aspect. You can kinda use thought power to hold off an orgasm for a little bit but that’s really hard and easier to do in conjunction with one of the physical ways.

It is all about timing and your own body so just pay attention to how you’re feeling and try to do what feels right to you

[pseudowho]

Hiya I was wondering if you could give me some advice? My sister's pregnant and our mom hasn't been giving her a ton of tips and stuff so I was just wondering if you could? (You have kids, right? I didn't make that up?) It would be her first baby and I was just curious about things we should know. This will be the first time I'm an aunt and I just want to be ready. I know I'm being kinda vague on what I want to know so any tips will be helpful or topics I should look into. Thank you in advance!

Oh gosh, helloooooo!

God...tips on pregnancy, or birth, or raising? Phew. Uhf.

Okay, Midwife Brain 🧠 first:

Don't eat for two. Your body becomes more efficient at taking calories from the food you do eat. In the 3rd trimester (28 weeks+) you only tend to need around 200 calories a day more. Significant weight gain in pregnancy is a health risk factor for many things, most significantly pre-eclampsia.

If you plan to formula feed the baby, don't be conned I go buying a more expensive type. There's negligible difference. Also don't buy 'extra hungry baby's formulas. It is very very normal for a newborn to want to feed every 2-4 hours. Over stuffing them with incredibly dense 'hungry baby's formulas will just give them a tummy ache, 'colic', constipation and pushing them to sleep for very long periods of time. Regular and frequent waking is thought to be a protective mechanism against SIDS.

Always call your care provider for: Unusual and continuous headaches, abdominal pain, pain and swelling and heat and redness in one leg or groin, vaginal bleeding, heavy vaginal fluid loss, reduced movements and a generalised feeling that 'something isnt right', even if you can't put your finger on what.

Don't believe everything you read online. Only access reliable sources of information.

There's so much advice I could give you, I don't even--

Mum brain 🧠 second:

Babies are not able to manipulate you. They simply have no understanding of and mechanism of doing it. They simply have NEEDS, and extremely few ways to express them. Nappy changes are a need. Feeds are a need. Sleep is a need. Boredom is a need. Loneliness is a need. Fear is a need. Touch deprivation is a need. Studies have shown that the more babies are positively responded to (i.e. their needs validated and addressed) in the early years of their lives, leads to more confident, less 'whiney' and happier kids: because they trust that when they need you, you will come. This doesn't only count for their parents.

Don't over-bathe: newborn skin hasn't developed its normal microbiome yet. Use of soaps and oils etc increases their chance of childhood skin allergies and infections. Simple warm water does fine, the majority of the time.

Babies adore just partaking in the regular daily shit you do. Carry them round on your hip as you do the laundry, the tidying, the shopping etc. Commentary it for them. They are utterly fascinated. Everything is new to them. It also develops their language skills brilliantly.

Do not stick your baby in a bouncer. Occasionally and for short periods: fine. Time on their back and on their tummy gets them stronger and more mobile faster. They will love it. Same with buggy use when they're bigger; as little as possible. They love to run. Yes, it's a pain in the arse catching them all the time, but damn it's great to see three year olds fit and healthy and happy because they're so active.

Practice your nursery rhymes and silly voices. Don't be embarrassed to use them.

Watch Bluey. In advance. It's Amazing Parenting 101, and actually it's wonderful and hilarious.

Blippi is an educational fucking vacuum. Ms.Rachel is an educational fucking powerhouse.

Education starts at home. Positive attitude to reading and learning goes a very fucking long way.

Baby-led weaning is wonderful. Look into it.

Purple Crying is a thing. Look into it.

Parental Burnout is a thing. Look into it.

Do your pelvic floor/Kegel exercises. Do it. Fucking do it. I'm watching you. Do it. I have a knife.

Holding their fat feet to your ears and saying "Hello? HELLO???" is hilarious for all involved.

If in doubt, create 'Monster Hand'. Encourage your child to have 'Baby Monster Hand'. Mod meltdown, my child being dragged into a game of 'Monster Hand' saves the day, especially if they're being ridiculous. Bonus points if Monster Hand is largely non-verbal and acts like a naughty goose.

Don't start 'Elf on the Shelf'. Just fucking don't.

Be goofy. Often. Prepare to embarrass yourself.

Positive redirection is much more effective than shame and negative reinforcement to encourage good behaviour.

Good luck, my love. I'm a font of more useless information, whenever you like.

Many congratulations on your new impending addition, Auntie to Be!

Love,

-- Haitch xxx

[limeade-l3sbian]

I’ve got such a big fear lately. I wanted to talk about it since I saw your uterus love reblog. It isn’t to disagree with it at all, rather it’s just severe health anxiety/OCD. Lately I stress SO much about the possibility of a uterine/pelvic floor prolapse. I’m scared of peeing too fast, because “what if it just slips down”, I keep checking with fingers every time i’m on the toilet how far down the cervix is, I make constant kegel exercises till i’m sore, I’m scared of farting/generally using those muscles because I see them as a risk to fuck up my uterus. I’ve never given birth. I know it’s highly unusual for a woman to experience a prolapse without her body having birthed at least once. And yet I can’t stop the anxiety. I sometimes start hyperventilating and crying if the cervix is very far down. I feel constantly paranoid about my own body. Last week I had an absolutely horrific thought “If I just sewed myself shut, at least I’d never have a place it could prolapse out of”. Of course I rationally don’t want such a thing done to me, but the fear is greater in those moments than the idea of saying goodbye to my vagina forever.

I don't think anything I'll say can penetrate such a unique paranoia (not an insult) but I'll do my best.

Girl, it's just not gonna happen. Unless your doctor has recently told you that you need to be super careful about it, it's just not going to happen. Like, I feel very confident saying that without knowing your medical history. Because I think if it was a real possibility, you would have mentioned the doctor saying something or how it almost actually fell out one time. But all you've said is that you are deeply concerned and given me a list of ways you think it could happen.

I am really sorry that such an anxiety is even gripping you this hard, and I don't write any of this to dismiss what sounds like medical/health anxiety. I don't think you're between the ages of 50-75, which is when (based on what I looked up) it can actually occur. And even then, minor ones can occur which can pretty much sort themselves out when they occur.

I wouldn't say to necessarily do them until you're sore, but if Kegel exercises make you feel a little more secure? I say do them. On their own, they're good for you. Nothing wrong with buffing up the old pelvis floor muscles, you know? I just don't want you crying and terrified about it, you know? Going to the bathroom should be a relaxing experience, where you can just let it all out without worrying about that.

TL;DR: It's all gravy, anon. Keep doing Kegel if it makes you feel a little calmer.

[dykesanddiatribes]

Hello dear dumb cunt.

We can't have you getting lazy just because you're on no touch.

We're going to go back to This task.

I'm sure you remember playing with just your nipples for an hour.

Just to make sure you're not losing any muscle strength, with your legs still spread, during the five seconds of not not touching your nipples I want you to clench down hard, around absolutely nothing.

Feel free to picture your femmes' fingers or your favourite toy (they should really be the same thing) but your cunt should be empty and your legs spread even while you clench down in between teasing your nipples.

Have fun.

remember it?! i'm fairly certain i can still feel it from 3 days ago. but, as always, i love torturing myself for everyone to see, so i did it again. i swear they feel numb now. this one was much harder than my last attempt. i only got through about 5 intervals before i was squirming around and whimpering like crazy. the addition of what amasses to kegel exercises made things so much worse. each time i clenched down, all i wanted to feel was fingers or a strap, and i felt nothing. not a damn thing. (as you might imagine, during this no-touch period, i've been begging my femme to touch me a lot. i don't have to beg much, but it's fun for us both if we pretend.) by the 15th interval, i could hear small moans escape my lips without even trying. interval 20? i was practically sobbing. and trust me, the real sobbing came later. by interval 35, i was begging for some release. it has been agonizing as someone who typically masturbates daily (for a load of reasons) to be on this no-touch period. my clit aches for most of the day, and even after i beg to be touched and my femme touches me, i still feel needy and desperate. like i said last time, if that timer didn't have a beeper, i would've genuinely had no way of knowing when to stop or start. my head was floating in a different dimension and my eyes were filled with tears by interval 45. anyway, this was fun as always, and my nipples really do feel numb now. i know i have a lot more needy, desperate subs/switches like me as mutuals/followers now, so i dare you all to see if you can handle these tasks yourselves.🤭

[batmanisagatewaydrug]

Hi! I have a Kegel question. All the research I’ve done talks about the pelvic floor like I’m…just supposed to know what/where that is? “Tense and relax your pelvic floor!” WHERE. WHICH MUSCLE.

I’ve tried doing the “pause while you’re peeing” exercise but that just feels like I’m clenching my vagina? Is that what I’m supposed feel? Is there a muscle I simply can’t find? And if I’m doing it wrong, how do I do it right?

Thanks Sex Witch,

- 💛

if you're successfully pausing your urine stream mid-pee, then you're doing a kegel. congrats! you found it.

if you're not able to do that then I'm sorry to inform you that your pelvic floor is in fucking shambles; you may want to consult with a urologist about that, especially if you're experiencing any incontinence issues.