While you often hear about the pelvic floor’s role in relation to childbirth or incontinence, it also plays a crucial role in sexual health and satisfaction. Strong pelvic floor muscles can enhance sexual sensation and lead to more intense orgasms, especially in women. One way to ensure these muscles maintain their strength is by incorporating simple exercises into your routine.
Kegel Exercises
Kegels are the most well-known pelvic floor exercises and are simple to perform. To do a Kegel, first, find your pelvic floor muscles by stopping the flow of urine midstream. Once you know the feeling of controlling those muscles, contract them for five seconds, then relax for five seconds.
Repeat this 10-15 times, three times a day. As your muscles get stronger, you can increase the duration of the contractions and the number of repetitions.
Bridge Pose
Bridge pose is a yoga exercise that strengthens the pelvic floor, glutes, and core muscles. To perform this exercise, lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides with palms facing down. Slowly lift your hips towards the ceiling, squeezing your pelvic floor muscles as you rise.
Hold the position for a few seconds before lowering your hips back to the starting position. Repeat this exercise 10-15 times.
Squats
Squats are excellent for strengthening the pelvic floor along with the lower body muscles. Stand with your feet shoulder-width apart and lower your body as if sitting in a chair, keeping your back straight and knees behind your toes. Engage your pelvic floor muscles as you lower down, then return to standing.
Aim for 10-15 repetitions, increasing the number as your strength improves.
By incorporating these simple exercises into your fitness routine, you can strengthen your pelvic floor muscles and experience enhanced sexual pleasure and overall health.
I have been an ace certified personal trainer for over 15 years. Other certifications include kettlebells, TRX, battling ropes, Vpr, yoga fit, AFFA group fitness and more. I have two children who love the gym as much as I do.