Many women I speak to don’t actually know how to use their yoni egg. If you don’t know how to orient your practice such that you are learning to isolate your pelvic floor muscles, the egg can’t help you build real strength or sensation. And if you skip the basics, like breathing and conscious intention, you’ll miss the real benefits.

In this guide, you’ll learn exactly how to start using your yoni egg in a way that creates significant, rapid changes in health, strength, awareness, pleasure, and libido.

 

The Pelvic Floor Muscles, What You’re Actually Working With

The pelvic floor is like a hammock of muscles that stretches from the pubic bone in the front to the tailbone at the back. This group of muscles forms the bottom of your pelvis, holding your bladder, uterus, and rectum in place and helping to keep everything stable and supported.

The pelvic floor isn’t a single muscle but a collection of interconnected layers:

• The superficial layer includes muscles like the bulbospongiosus and ischiocavernosus, which contribute to sexual arousal and help close the vaginal opening.

• The middle layer, called the deep transverse perineal muscles, plays a key role in coordinating the openings of the urethra, vagina, and anus, vital for urinary and bowel control.

• The deepest layer, known as the levator ani group (which includes the pubococcygeus, puborectalis, and iliococcygeus muscles), is responsible for core stability and provides the bulk of support for your pelvic organs, especially against gravity.

These pelvic floor muscles work in partnership with, but are different from, your inner thighs, lower abs, and glutes. When you contract the pelvic floor, it should feel like a lift from inside rather than a tightening of your thighs or buttocks. This is key, because learning to isolate these muscles allows you to build true strength and control without relying on other muscle groups to compensate.

 

When and Why to Use a Yoni Egg For Pelvic Floor Exercises

1. To rebuild pelvic floor muscle tone and support after childbirth.

Pregnancy and delivery can stretch and weaken the pelvic floor, leading to symptoms like urine leaks or a heavy, dragging feeling in the pelvis. Using a yoni egg gives you a way to reconnect with these muscles and gradually restore strength so they can better support the bladder, uterus, and rectum.

2. To enhance vaginal wall elasticity and circulation.

When the vaginal walls become less elastic, be it from aging, neglect, hormonal changes, or stress, they can feel less responsive and more prone to dryness. A yoni egg encourages gentle stretching and movement of these tissues while stimulating blood flow, helping the walls regain their natural flexibility and responsiveness.

3. To learn true muscle isolation - separating the pelvic floor from surrounding muscles.

Many women unconsciously recruit their abs, thighs, or buttocks when trying to engage the pelvic floor. A yoni egg helps you sense whether you’re actually lifting the pelvic floor or tensing everything else.

4. To retrain coordination after muscle trauma or scar tissue.

Events like episiotomies, perineal tears, or abdominal surgeries can create scar tissue that restricts the pelvic floor’s natural movement. A yoni egg practice helps you gently work through these restrictions, improving the way the muscles contract and release so you can regain a sense of normal function and comfort.

5. To improve bladder support and reduce stress incontinence.

A strong pelvic floor supports the bladder neck and urethra, helping them stay closed under sudden pressure, such as when sneezing or laughing. Regular yoni egg practice strengthens these supportive fibers, training them to respond automatically so you can avoid leaks.

6. To build endurance in the postural fibers that hold organs in place all day.

The slow-twitch fibers of the pelvic floor work continuously to keep the organs lifted and supported. A yoni egg provides a gentle, constant presence for these fibers to work against, helping you train them to stay engaged without over-fatiguing.

7. To enhance sexual pleasure by improving muscle responsiveness and blood flow.

The pelvic floor muscles are key players in sexual arousal, lubrication, and orgasm. A yoni egg practice helps increase local circulation and reawakens nerve pathways, so you can experience more sensation and stronger, more controlled contractions during intimacy.

 

Core Kegel Exercises with Yoni Eggs for Beginners

Exercise 1: Passive Hold (The Listening Practice)

The passive hold involves inserting the yoni egg and letting it rest inside the vagina without actively squeezing or contracting. This exercise introduces the egg as a gentle, constant presence that your pelvic floor muscles naturally respond to.

When you place the egg inside, you’re learning to recognize and respond to the egg’s presence, which is essential for developing basic tone and sensitivity.

The passive hold also allows you to tune into your body’s natural reactions. You’ll start to notice how your pelvic floor muscles react to the egg, whether they tense, relax, or try to push it out. In this stage, you’re giving the muscles a chance to connect with the egg and build the foundational awareness needed for more advanced exercises later on.

1. Lie down on your back with your knees bent, or recline in a semi-upright position. Let your body fully relax.

2. Gently insert the yoni egg, large end first, using a organic oil like coconut or castor if you need. Even better if you can warm up your body before inserting the egg, to the point that your own natural lubrication is all you need to comfortably insert the egg. Let the egg settle where it feels natural.

3. Close your eyes. Take slow, deep breaths. Tune in to how the egg feels inside, is there a sense of pressure, weight, or something else?

4. Allow the egg to rest inside without forcing it to stay. If it slips out, that’s okay. Your body is learning what this new sensation feels like.

5. Hold the egg in place passively for 5 - 10 minutes. Pay attention to the sensations, tensions, or any shifts in how your pelvic floor feels.

NOTE: The Passive Hold method is not intended to be so passive that you insert your yoni egg and simply go about your day as normal. Doing this can create prolonged subtle tension and pressure in the pelvic tissues which is not healthy or beneficial. Practice the Passive Hold method with presence and intention, where all of your attention is on the egg, your breath, and your pelvis.

 

Exercise 2: Gentle Squeeze & Release (Slow Twitch Activation)

Now that we have started building that sensory awareness, you can move on to teaching your body to contract and release the pelvic floor muscles in a controlled way. Slow-twitch muscle fibers are the ones that hold up your organs all day long, giving you support for bladder control and posture. Training these fibers helps you build endurance and stability, so you feel more in control of your pelvic floor throughout your day-to-day life.

1. Stay in the same position: lying on your back or reclined comfortably. Keep your breath deep and steady.

2. If you’ve removed the egg after Exercise 1, reinsert it gently, letting it settle naturally.

3. Inhale to fully relax the pelvic floor, letting the muscles soften and drop. As you exhale, gently contract around the egg, like you’re trying to lift it upwards.

4. Hold the contraction for about 3–5 seconds, then release completely. Let the muscles relax fully before starting the next contraction.

5. Repeat this cycle of squeeze and release for 5 - 10 minutes, focusing on the quality of the movement. The goal is to feel the contraction lift the egg slightly without gripping your thighs or buttocks.

6. Explore placing the egg in different areas inside the vaginal canal. Sometimes closer to the entrance for several breaths and contractions, sometimes closer to the cervix.

 

Exercise 3: Quick Flicks (Fast Twitch Training)

We’ve gained the awareness of what the yoni egg should feel like, we’ve started slowly, and we’re warmed up. Now we can pick up the pace with quick, responsive movements that challenge the fast-twitch muscle fibers. These are the muscles that activate in response to sudden pressure, like when you sneeze or jump.

1. Remain lying on your back or semi-reclined, with the egg in place and your body relaxed.

2. Take a deep breath in. On the exhale, quickly contract your pelvic floor (like a sharp, quick lift from the inside).

3. Immediately release the contraction. Think of it like a fast flick, not a sustained squeeze.

4. Repeat this quick flick motion for 10 - 12 reps, focusing on the speed of the contraction and the release.

5. After the set, breathe deeply and scan your body for any tension in your thighs, buttocks, or abs. Take enough time to allow your pelvis to return to a completely relaxed baseline before proceeding into the next practice or on to something else in your day.

 

Exercise 4: The Elevator Ride (Graded Contraction)

Now that you’ve built basic strength and coordination, this exercise helps you refine it. The Elevator Ride teaches your pelvic floor to contract in stages, starting at the vaginal opening and gradually lifting higher, like moving between floors in a building. You’re learning how to contract layer by layer, instead of squeezing everything all at once.

1. Lie on your back or recline with support behind you. Make sure your body feels relaxed and your spine is neutral.

2. If the egg has been removed, gently insert it again, placing it near the vaginal entrance yet fully inside.

3. Inhale to relax the pelvic floor completely. Let everything drop and soften.

4. As you exhale, begin the first elevator “floor”: lightly contract the muscles at the vaginal opening.

5. Hold that lower-level contraction for 1–2 seconds. Notice the egg move deeper into the vagina.

6. Then contract slightly more to engage the mid-vaginal area, this is the second “floor.” Notice the egg move even deeper.

7. Hold again for 1–2 seconds, then lift slightly higher, toward the area just below the cervix—the top “floor.”

8. Once you reach the top, pause for a breath. Then slowly contract in reverse: engage the top, then the middle, then the base.

9. Repeat this graded lift-and-release cycle for 5–7 minutes. Moving the egg up and down. Avoid clenching the glutes or inner thighs.

NOTE: You can insert a finger to help you feel the placement of the yoni egg while you do this practice, if you find that it is hard to feel where exactly the egg is.

 

Expanding the Practice, Eventually Standing, Moving, and Integrating

Signs You’re Ready to Expand the Practice:

• You can hold the egg inside comfortably without tensing your thighs, buttocks, or abs.

• You can contract and release the pelvic floor muscles on command, with control and without holding your breath.

• You feel a sense of increased sensation and awareness in the pelvic floor

• You can fully relax the muscles after contraction

Once you feel confident, start practicing your yoni egg exercises in a standing position with your feet hip-width apart. This position naturally challenges your balance and coordination, helping to train your pelvic floor in ways that mirror everyday movements like walking, lifting, and bending.

Roll your hips in a slow, smooth circle while keeping a gentle lift in your pelvic floor. This movement teaches your pelvic floor muscles to stay engaged even when your body is moving, just like they need to during walking or bending. As you move through the circle, your muscles shift their support subtly from one side to the other, helping you build strength that adapts to real-life movements.

Trace an infinity symbol with your hips while gently lifting your pelvic floor. This movement challenges your muscles to respond to changes in direction, teaching them to adjust smoothly and keep supporting you as you twist, reach, or shift your weight. It also helps connect your pelvic floor with your core and hips, training them to work together as a team rather than in isolation.

Stand with your feet about hip-width apart. As you slowly lower into a squat, focus on keeping a light, steady lift in your pelvic floor. When you come back up, notice how the muscles work to support your organs against gravity. Squats teach your pelvic floor to engage naturally as you lift or carry things in daily life.

 

The Long Game, How to Make It Sustainable

Beginner

Start with 3 times per week at 10 minutes per session. This stage is about building basic awareness, muscle activation, and trust in your body’s feedback.

Recommended Exercises:

• Passive Hold: Focus on simply feeling the egg’s presence and noticing how your muscles respond without force.

• Gentle Squeeze & Release: Practice controlled, gentle contractions to build endurance and control.

Stick with this until you can hold the egg in place comfortably during both exercises and feel consistent awareness and control in your contractions.

 

Intermediate

Increase to 4 times per week, extending sessions to 15 minutes. At this stage, you’re building coordination, dynamic strength, and the ability to integrate pelvic floor engagement into more complex movements.

Recommended Exercises:

• Quick Flicks Build fast, responsive contractions that support you during sudden movements like sneezing or lifting.

• Figure 8s: Train the pelvic floor to respond to changes in direction and rotational movement, improving coordination with your hips and core.

Stay at this level until you can perform all exercises with smooth control, minimal compensation from surrounding muscles, and consistent ability to relax between reps.

 

Expert

Practice 4-5 times per week, with sessions up to 20 minutes. This stage is about refining control, endurance, and integrating your pelvic floor into everyday activities.
Recommended Exercises:

• Body Rolls: Coordinate the pelvic floor with hip and core movements to handle real-life shifts in posture and movement.

• Gentle Squats: Train the pelvic floor to maintain support while lengthening and contracting dynamically, preparing you for lifting and daily movements.

Use this stage to challenge your muscles in standing positions, incorporate light weights if appropriate, and focus on complete integration of pelvic floor support into everything you do.

 

FAQ