What are pelvic floor muscles?
Pelvic floor muscles are a group of muscles located at the base of your torso that connect to the bones of the pelvis. They support your abdomen, bladder, uterus (for women), prostate gland (for men) and bowels. They also control the flow of urine and feces from the body. When these muscles contract they help keep you dry during urination and prevent incontinence. Pelvic floor muscles can be strengthened through kegel exercises.
Why do pelvic floor muscles play a crucial role in sexual function and orgasm intensity?
When your partner touches your genitals, the pelvic floor muscles tense up automatically. This is called the 'PC muscle' or pubococcygeal muscle. The contraction of this muscle sends blood to the vagina and clitoris which causes arousal and heightens sensation. Strong PC muscles also enable more intense contractions during orgasms and prolonged pleasure.
How do you exercise your pelvic floor muscles?
To exercise your pelvic floor muscles, squeeze them as if you were stopping yourself mid-stream when you pee. Hold for 3 seconds then release for 3 seconds. Repeat 10 times. You should feel a lifting sensation around your anus and vulva/penis when you do this correctly. You may also want to try doing a 'kegel bridge' where you lift your hips off the ground while keeping your core tight.
Are there any risks associated with not exercising your pelvic floor muscles?
Not exercising your pelvic floor muscles can lead to incontinence, poor bladder control, lower back pain and even prolapse (when organs drop from their normal position). This is especially true for women who have given birth or are post-menopausal. If left untreated these issues can interfere with daily life and sex.
Can pelvic floor dysfunction be treated?
Yes! There are several treatments available including physical therapy, medications, and surgery. However, the most effective treatment for sexual function and orgasm intensity is regular exercise. A healthy lifestyle that includes a balanced diet and exercise will also help strengthen your pelvic floor muscles naturally over time.