Pelvic floor exercises are physical activities that involve strengthening and toning the muscles of the pelvic floor, which support the bladder, uterus, rectum, and small intestine. These exercises have been found to improve sexual health and increase sexual pleasure, leading to more intense orgasms for both men and women. In this article, we will explore how pelvic floor exercises work to enhance sexual pleasure and why they are beneficial for both partners.
Exercise 1: Kegels
The most well-known pelvic exercise is the Kegel exercise, named after Dr. Arnold Kegel who developed it in the 1950s. To perform a Kegel, you should contract and release your pelvic floor muscles repeatedly without moving any other body parts. Start by squeezing the muscles you would use if you were trying to stop peeing midstream. Hold for a count of three seconds, then relax for a count of three. Repeat ten times. As you become stronger, hold for five seconds, and gradually increase the number of sets and reps. Perform Kegels several times per day. It is essential to start slowly and build up endurance over time.
Benefits of Kegels include improved blood flow, increased sensation during sex, better arousal and lubrication, greater control over ejaculation, reduced urinary incontinence, and stronger orgasms. For women, Kegels can also help prevent or relieve urinary tract infections (UTIs) and urinary stress incontinence (USI). The stronger and tighter the pelvic floor muscles are, the more stimulation and sensation there is during sex.
Exercise 2: Squats
Squats are another simple yet effective way to strengthen the pelvic floor. Stand with your feet shoulder-width apart, bend at the knees, and lower into a squat until your thighs are parallel to the ground. Pause briefly at the bottom of each rep before pushing back up. Do 3 sets of 10-12 repetitions, holding for 5 seconds on the last one. This exercise works your glutes, hamstrings, quads, and calves while toning the pelvic floor.
The benefits of squats include improved flexibility, balance, and coordination, as well as increased blood flow to the genitals. Stronger legs and buttocks mean more support during sex positions that involve standing or being on all fours. A strong core means better sexual stamina and endurance. Squats improve posture, which makes you feel more confident and self-assured.
Exercise 3: Bridges
Bridges are done by lying on your back with your legs bent and knees together. Lift your hips off the ground, keeping your shoulders flat and your head supported by a pillow. Hold this position for three counts, then slowly lower yourself down. Perform 3 sets of 8-10 reps. This exercise works the gluteus maximus, hamstrings, and hip adductors.
Benefits of bridges include improved spinal alignment, reduced pain in the lower back, stronger pelvic floor muscles, and enhanced sensation during sex. Strengthening these muscle groups leads to a firmer behind and tighter vaginal walls. This can increase pleasure for both partners during missionary, doggy style, and other positions involving penetration.
Exercise 4: Pelvic Tilts
Pelvic tilts are performed by lying on your back with your knees bent and feet flat on the floor. Raise your hips until they form a straight line from your shoulders to your knees, hold for 5 seconds, then return to the starting position. Do 3 sets of 12-15 repetitions. This exercise targets the deep abdominal muscles and improves flexibility.
The benefits of pelvic tilts include better breath control, deeper orgasms, greater overall strength and fitness, and increased endurance during sex. A strong core means you can maintain intense positions longer without getting tired or sore. You'll be able to try new positions that require more agility and balance.
Pelvic exercises are an effective way to improve sexual health and enhance sexual pleasure. By performing Kegels, squats, bridges, and pelvic tilts regularly, you'll have stronger, toned muscles that give you more power and control during intercourse. Try incorporating these exercises into your daily routine for a happier, healthier sex life!