Kegels and Sensuality

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published August 23, 2021

Direct Answer

Kegels can boost sensuality by improving blood flow, muscle awareness, and control in the pelvic floor, which heightens arousal and sensation during intimacy. Practicing proper Kegel technique, ideally checked with biofeedback, helps you engage the right muscles so sex feels better and more pleasurable for both partners.

Key Takeaways

• Kegels increase blood flow and circulation, which can heighten arousal and sensation in the moment.
• Stronger, well-coordinated pelvic floor muscles can improve sensation and enjoyment during sex for you and your partner.
• Biofeedback (using your own finger, or a partner's finger or penis) helps confirm you're contracting and releasing the correct muscles.
• Kegels also help reduce incontinence and prolapse symptoms that can interfere with desire and enjoyment of sex.
• Consistency matters more than intensity — short, regular practice builds lasting benefits for intimacy and pelvic health.

My name is Kim Vopni, and I am known as the Vagina Coach.  Kegels are a huge part of what I preach.  My most recent book, Your Pelvic Floor, launched in March and covers A LOT about kegels and pelvic floor exercises.

In short, a Kegel is a contraction of the pelvic floor muscles but also a gentle lift followed by a relaxation or release of the lift and contraction.

Kegels increase blood flow and circulation, which 'in the moment' can heighten arousal and sensation. I often recommend practicing kegels while enjoying some self-love too!

Kegels build strength and endurance in the pelvic floor muscles, which can improve sensation and may strengthen orgasm as well.

Kegels also help reduce symptoms or prevent things like incontinence and organ prolapse that can interfere with one’s desire and/or enjoyment of sex.

To do a Kegel, I have people tune into their breath while straddling a yoga bolster (mimics a sex position, and the roundness of the bolster presses into the pelvic floor for biofeedback). I have them close their eyes and breathe ... Inhale laterally into the ribs, soften and expand the belly and imagine blossoming your vulva.  On the exhale, imagine hugging and then drawing a finger or penis or toy deeper into you.... release on the inhale and blossom again.

Using biofeedback can help. Use your own finger to see if you can feel the gentle hug and lift of the finger followed by the release. The release is just as important as the hug and lift...for some, it is even more important.

If you have a partner, you can use their finger or penis if it is a male partner.  An evaluation by a pelvic health physiotherapist is my gold standard.

I have an entire playlist on YouTube devoted to cues and visualizations on how to do them. One video is called sensual kegels. 

I have another playlist called 24 Days of Kegels

Frequently Asked Questions

Can Kegel exercises actually improve sex?
Yes. Kegels increase blood flow to the pelvic floor and improve your awareness and control of those muscles, which can heighten arousal and sensation during intimacy.

How do I know if I'm doing Kegels correctly for sensuality benefits?
Use biofeedback, such as your own finger or a partner's finger or penis, to feel a gentle hug and lift followed by a full release. A pelvic health physiotherapist assessment is the gold standard for confirming correct technique.

Can my partner tell if I do Kegels?
Many partners notice a difference in tone, grip, and sensation during sex once you build strength and coordination in the pelvic floor through regular Kegel practice.

How often should I do Kegels to notice a difference in sensation?
Most people notice changes within a few weeks of consistent daily practice. Following a structured program, like the 28-Day Challenge, helps you build the habit and track progress.

Can Kegels help with arousal even if I don't have pelvic floor dysfunction?
Yes. Kegels can benefit anyone by improving blood flow and muscle awareness, which can heighten arousal and sensation regardless of whether you have symptoms like incontinence or prolapse.

Is it possible to do too many Kegels?
Yes, overdoing it without proper release can lead to tension and discomfort. Focus on quality contractions with a full relaxation between reps, and check in with a pelvic health physiotherapist if you're unsure.

The 28-Day Challenge and Buff Muff Membership

I recommend checking out my comprehensive pelvic health education and fitness programs on my Buff Muff App. The most complete Pelvic Floor & Kegel exercise App to strengthen the pelvic floor.

The Buff Muff 28-Day Challenge (housed in the App) gets you started, and the Annual membership keeps you progressing so you can laugh, run, jump, and lift without the pesky leaks and annoying discomfort of prolapse symptoms.

Other articles you may find helpful

• 50 Shades of Kegels
• Kegel Your Way to a Stronger Core
• Effective Kegel Exercises for Incontinence
• Kegels & Pelvic Floor Exercises for Pregnancy and Birth
• Can I Do Kegels on My Period

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