The pelvic floor is a group of muscles that are located at the base of your pelvis between your pubic bone and tailbone. These muscles support your uterus, bladder, rectum, and bowels. They also play an important role during intercourse because they help control ejaculation for men and orgasm for both men and women. Exercise is one way to strengthen your pelvic floor muscles and may improve overall health, including sexual function. Here's how you can exercise your pelvic floor muscles and increase your pleasure.
Know when to do it. To work your pelvic floor muscles effectively, you need to be able to identify them. One easy way is to stop urinating midstream. If you can do this, then your pelvic floor muscles are working properly. If you aren't sure if you can, try squeezing your thighs together as if you were trying to stop yourself from passing gas. This will engage the same muscles you would use to hold back urine.
Contract these muscles. Squeeze them tightly for three seconds and release slowly. Repeat 10 times in a row. Then relax completely for 30 seconds before repeating. Do two sets of 10 reps each day. You can perform the exercises sitting or standing, with your feet shoulder-width apart and knees slightly bent. Aim for a slow, steady contraction rather than a quick jerk. Don't hold your breath while doing the exercise. The more consistent and regular you practice, the better results you'll see.
Experiment with different positions. While lying down on your back, lift your buttocks off the ground. Hold this position for up to 5 seconds. Try the exercise again while sitting or standing, lifting one leg at a time and keeping the other leg straight. When you feel comfortable enough, add some weights by holding dumbbells between your legs. Start with lighter ones and gradually increase resistance. Make sure to breathe deeply during all exercises.
Fourth, work out other areas that contribute to orgasm intensity. Leg and core strength are also important for good sex. Practice squats, lunges, planks, and pushups to improve overall fitness. And don't forget about cardio! Regular endurance training can lead to higher levels of arousal.
Keep an eye on your diet. Certain foods, such as caffeine and alcohol, can interfere with sexual function. Stay hydrated throughout the day, especially before intimacy. Limit processed carbohydrates and added sugars in favor of lean proteins, fresh fruits, and vegetables. Get enough sleep every night to rest your body and recharge your mind. With consistent effort over time, these changes may result in improved orgasms and greater sexual satisfaction.