Here's the workout: just tighten those same muscles, hold the contraction for five seconds, and relax for the same amount of time. The Urology Care Foundation recommends working your way up to three sets of 10 reps a day.
Next-level kegels for women: vaginal weight-lifting
Those of us with vaginas can pursue a more extreme kegel workout through resistance training, aka vaginal weight-lifting. To get insights into this practice, we went to the best source out there: Kim Anami, a sex and relationship coach and bona fide VAGINAL WEIGHT-LIFTER. Anami is capable of lifting 10lbs with her vagina, and having 20 orgasms in a row.
"PC/vaginal strength is everything," she says, "[but] don't do kegels. They're useless. Lift weights instead. The difference between doing what people think of as kegels and weight lifting is the equivalent to going to the gym, staring at a weight rack, waving your arms and legs in the air, and then leaving. Or, you go to the gym and press weights. Which is going to build muscle and strength? The original kegel exercise was actually designed with an object inside the vagina to create resistance and feedback; i.e., a weight. The 'air-squeezing' technique that most people today think of as a kegel, isn't actually a kegel. It's a misguided and ineffective modification."