Women's muscle problems during intercourse can affect their overall sexual experience. The following guide describes how to improve sensations and pleasure through deliberate exercises involving the pelvic floor.
Women should familiarize themselves with what the pelvic floor is. It consists of muscles, ligaments, connective tissues, nerves, blood vessels, and organs that support and surround the genitals, bladder, bowels, and uterus. The pelvic floor keeps everything in place while allowing for movement and function. When it's weakened, it cannot do its job properly, which leads to discomfort and dysfunction. The most common signs of this are urine leaks or loss of control over bowel movements.
If it's too tight or contracted, it may also cause pain and other difficulties.
The next step is identifying which muscles need attention. There are three main sets: pubococcygeal, levator ani, and perineal muscles. They work together to keep the vagina closed, preventing unwanted penetration, controlling urination, and relaxing during sex. If they're all strong and coordinated, a woman can enjoy more intense and satisfying orgasms. To find out which ones you have trouble with, try doing Kegel exercises: squeeze your anus, hold for five seconds, then release. Repeat ten times. You can also do them by contracting your pelvis when lifting something heavy or stopping midstream when peeing. Make sure not to strain or hurt yourself.
Once you know which muscles to target, start practicing specific techniques. Start with simple contractions like holding for a few seconds before releasing. Then add some flexibility by stretching each muscle group for 10-20 seconds.
Combine the two in sequences that involve rapid pulses and deep contractions. Don't rush through them; instead, slow down and focus on each one. Remember to breathe deeply throughout. After several weeks, you should be able to perform the moves even without thinking about them.
Now that you know how to exercise your pelvic floor, it's time to apply this knowledge to enhancing sexual pleasure. First, warm up your partner, using touch and words that excite them. Next, use Kegels while thrusting. Do short, fast movements followed by longer holds. This will help both of you reach orgasm faster. Then, vary the patterns, experimenting with combinations of quick and long contractions, starting and ending at different points.
You could start with a long contraction during foreplay and end with a quick series just before climax. The aim is to create new sensations and heighten arousal.
Try out various positions, including those that engage your entire body, such as missionary, doggy style, or standing. Use pillows or other props to support your weight so that gravity doesn't weaken your legs. Also, pay attention to breathwork: inhale deeply when you feel an urge to contract, then exhale powerfully when you release. You can also incorporate breath into your exercises, counting each movement or holding your breath between sets. These techniques make sex more intense and pleasurable for all involved.
Which sequences of pelvic floor contractions most effectively enhance orgasmic intensity, emotional engagement, and subjective sexual satisfaction in women with musculoskeletal dysfunction?
For women who experience musculoskeletal dysfunction during sex, there is evidence that specific pelvic floor exercises can enhance their orgasms. According to a study published in 2015, performing Kegel exercises before intercourse may be more effective than doing them afterward (Bradford & Tanner, 2015).