If you’re like me, you remember starting sexual education in elementary school and learning the same thing every year until you had to take health in high school. Don’t get me wrong, sex ed is great and very informative on subjects like abstinence and safe sex. However, I don’t recall anyone teaching me about any sex exercises, which I had to learn about on my own after being a college student for several years. “Sexercises” can be very useful to know about, even before being sexually active.

In case you still haven’t figured it out, I’m talking about kegels. It’s totally okay if you don’t know what I’m talking about, although if you’ve ever had to hold your urine in your bladder you’re actually already familiar with the process and you didn’t even know it. Kegel exercises simply make your pelvic floor muscles stronger. These are the muscles that control your urine flow and help hold your pelvic organs in place. These are also some of the muscles that contract during an orgasm.

You do the math. By strengthening these muscles, you will strengthen your orgasms. Let’s not leave our male friends out. Guys can definitely also do kegels, and they’re healthy for everybody. It’s especially fun if you do them together during foreplay or intercourse. By getting together with your boyfriend or girlfriend and doing the exercises you can show each other your progress while spicing up your bedroom time simultaneously.

Kegels are also important because as we all know when we get older, our bodies get older too. If you don’t do kegels it can leave you more susceptible to things like leaking urine while exercising and having an urge to urinate so strong that you can’t wait until you get to the toilet before it happens. I’m going out on a limb here, but I don’t think anyone actually wants to have accidents like this.

Another awesome thing about kegels is you can do them anywhere and no one will know. Kegels are simple to execute as well. All you have to do is pretend you’re trying to hold in your urine for three seconds, and then rest for three seconds. That squeezes the correct muscles. If you’re like me you might feel the urge to urinate after doing kegels, but not to worry that doesn’t mean you’re doing them wrong. The only thing that I’ve heard to be bad about kegels is that you’re not supposed to do them while you’re urinating. This could be harmful to your bladder and create all other sorts of problems. We don’t want that.