Posted on March 15th, 202As we know, physical exercise offers numerous benefits to our overall health and wellbeing. It is often recommended for its ability to reduce stress, promote better sleep, and increase physical strength and stamina. However, did you know that incorporating pelvic floor exercises into your fitness routine can also lead to a stronger and more satisfying sex life?

By engaging and strengthening the muscles that support your pelvic floor, you can improve sexual function, prevent pelvic floor disorders, and increase overall sexual confidence. In this article, we'll dive into the benefits of pelvic floor exercises for better sex and provide practical tips on how to incorporate them into your routine.

What are pelvic floor exercises?

Pelvic floor exercises are a set of exercises that target the muscles, ligaments, and tissues that support the pelvic organs, such as the bladder, uterus, and rectum. These muscles, known as the pelvic floor muscles, are located between the pubic bone and tailbone and play an important role in controlling bladder and bowel function, supporting the pelvic organs, and enhancing sexual function. Pelvic floor exercises, also known as Kegel exercises, involve contracting and relaxing these muscles in a controlled manner to improve their strength, flexibility, and endurance.

Types of exercises:

There are several types of pelvic floor exercises that can be performed to strengthen the muscles in the pelvic floor:

1. Kegel exercises: These exercises involve contracting and relaxing the muscles that control the flow of urine. To perform a Kegel exercise, contract the pelvic floor muscles for 5 seconds, then relax for 5 seconds. Repeat this 10-15 times in a row.

2. Bridge exercises: These exercises involve lying on your back with your knees bent and your feet flat on the floor. To perform, lift your hips up towards the ceiling while squeezing your pelvic floor muscles. Hold for 5 seconds, then lower your hips back down. Repeat 10-15 times.

3. Squats: Squats can help to strengthen the pelvic floor muscles as well as the muscles in the legs and buttocks. To perform, stand with your feet shoulder-width apart and squat down as if you were sitting in a chair. Make sure to keep your knees over your ankles and your back straight. Hold for 5 seconds, then stand back up. Repeat 10-15 times.

4. Lunges: Lunges can also help to strengthen the pelvic floor muscles. To perform, stand with your feet hip-width apart and take a step forward with your right foot, bending your right knee and lowering your left knee towards the floor. Make sure to keep your upper body straight and your pelvis level. Hold for 5 seconds, then step back to your starting position. Repeat with your left foot. Repeat 10-15 times on each side.

Importance of proper technique and frequency

Proper technique and frequency are crucial when it comes to pelvic floor exercises. These exercises require intentional, targeted movements to effectively strengthen and tone the pelvic floor muscles.

First, it's important to ensure that you are engaging the correct muscles. Many people struggle with identifying and contracting their pelvic floor muscles at first. A healthcare provider or physical therapist can provide guidance and feedback on proper technique.

It's also important to avoid over-exerting the pelvic floor muscles. Over-exercising can lead to muscle fatigue and even pain. Start with a low number of repetitions and gradually increase as your muscles become stronger. It's worth noting that pelvic floor exercises are not a quick fix and may take several weeks or even months of consistent practice to see noticeable improvements. However, the benefits of a stronger pelvic floor are well worth the effort.

The Benefits of Pelvic Floor Exercises for Sexual Health

Here are some of the ways these exercises can improve sexual function and satisfaction:

Improved orgasm intensity and frequency: Pelvic floor exercises can help strengthen the muscles responsible for orgasm and increase blood flow to the pelvic region. This can lead to more intense and frequent orgasms.
Enhanced vaginal lubrication and elasticity: Weak pelvic floor muscles can contribute to vaginal dryness and discomfort during sex. Pelvic floor exercises can improve blood flow and muscle tone in the pelvic region, leading to increased vaginal lubrication and elasticity, making sex more comfortable and enjoyable.
Reduced risk of urinary incontinence and other pelvic floor disorders: Pelvic floor exercises can help prevent and treat urinary incontinence, which is a common problem for many people, especially women who have given birth. Strengthening these muscles can also reduce the risk of pelvic organ prolapse, a condition where the pelvic organs, such as the bladder or uterus, shift and can cause discomfort or pain.
Increased overall sexual confidence and satisfaction: When you feel more in control of your body and have more control over your pelvic floor muscles, it can lead to increased confidence in the bedroom. Additionally, by addressing any potential pelvic floor issues, you can reduce anxiety or discomfort during sex, which can lead to increased overall sexual satisfaction.

Incorporating Pelvic Floor Exercises into Your Fitness Routine

Identifying and isolating your pelvic floor muscles is the first step in performing pelvic floor exercises correctly. Here are some steps to help you locate your pelvic floor muscles:

Sit or lie down comfortably and relax your body.
Imagine you are trying to stop yourself from passing urine midstream. You may feel a slight contraction or lifting sensation in your pelvic area.
Once you have located your pelvic floor muscles, practice contracting and relaxing them a few times in a row. Make sure you are not tensing your abdomen, buttocks, or thighs while performing the exercise.

A good way to visualize the pelvic floor and its function, says Marcy Crouch , PT, DPT, WCS, a board certified clinical specialist in women’s health, is to picture these muscles at the bottom of the pelvis like a hammock or basket.

Recommended frequency and duration of exercises

The recommended frequency and duration of pelvic floor exercises can vary depending on individual needs and preferences. It is important to note that like any muscle group, the pelvic floor muscles can become fatigued with overuse. Therefore, it is recommended to take breaks throughout the day and to alternate pelvic floor exercises with other types of physical activity.

Consistency is key when it comes to pelvic floor exercises, as it can take several weeks or even months to see noticeable improvements in sexual function and pelvic floor health. Incorporating these exercises into a daily routine and finding ways to make them enjoyable and sustainable can help increase adherence and maximize their benefits.

How to progress and challenge yourself as you improve

As with any exercise routine, it's important to continue challenging yourself in order to see progress and maximize the benefits of pelvic floor exercises. Here are some ways to progress and increase the difficulty of your pelvic floor exercises as you improve:

1. Increase the number of repetitions: Once you can comfortably complete a set number of repetitions, gradually increase the number of reps in each set. Aim for a goal of 10-15 reps per set.

2. Increase the duration of holds: When performing Kegels or other pelvic floor exercises that involve holding a contraction, gradually increase the duration of the hold. Start with a few seconds and gradually work your way up to holding for 10 seconds or longer.

3. Incorporate resistance: To challenge your pelvic floor muscles even more, you can use resistance tools like vaginal weights or resistance bands during your exercises. These tools provide additional resistance, forcing your muscles to work harder.

4. Try different positions: You can also try performing pelvic floor exercises in different positions, such as standing, sitting, or lying down. This can help target different muscle groups and provide variety to your routine.

5. Consult a professional: If you're unsure about how to progress your pelvic floor exercises or if you're experiencing pain or discomfort during exercise, consider consulting a pelvic floor physical therapist. They can provide guidance on proper form and suggest exercises tailored to your individual needs.

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