Sex Enhancer: Pelvic Floor Exercises for Women and Men
by Vanessa Rose
If there was an exercise quicker and easier than the average gym workout, and it would boost your sex life, would you do it? There is!
Although it is usually associated with women, pelvic floor exercise is important for the sexual health and overall wellness of all adults.
Get started or progress your current routine with this practical guide to pelvic floor exercise for women and men.
What are pelvic floor muscles?
The pelvic floor is a group of muscles and ligaments that extend from your tailbone to your pubic bone and from the sitting bones on your right to your left. Generally, they are firm and thick, and can move up and down.
Pelvic floor muscles support organs in the pelvis such as the bladder and bowel, and depending on your body, the uterus or prostate. These muscles help to hold our pelvic organs in place, and are involved when we use the bathroom or have sex.
Why do pelvic floor exercises?
Even though pelvic floor muscles are deep inside the body, it is possible to consciously control and therefore exercise them. These are important skills for adults to have because pelvic floor muscles can become weakened for various reasons, such as aging, obesity, heavy lifting, chronic coughing, and ongoing straining in the bathroom. Other factors that can weaken pelvic floor muscles depending on your sexual anatomy and life events include pregnancy, childbirth, menopause, hysterectomy and prostate removal.
Having strong pelvic floor muscles can assist with improving (or avoiding) urinary and fecal incontinence; vaginal childbirth and perineal healing afterwards; as well as prostate pain and swelling that can occur with certain medical conditions that affect this organ.
At this point you may be thinking that all sounds rather unsexy. So, consider this: Having strong pelvic floor muscles can also boost sexual pleasure. Here’s how… Bodies with a penis can enjoy increased control of ejaculation, while bodies with a vagina can experience more comfortable penetration of this canal and more intense pleasurable muscle contractions during orgasm.
Imagine how much more fun you can have using G-spot vibrators or rabbit vibrators when your pelvic floor muscles are strong! The same can be said for using automatic masturbators that deliver sucking, thrusting or throbbing stimulation. So, let’s consider how to perform pelvic floor exercises, also known as kegel exercises.
Pelvic floor exercises for women/bodies with a vagina
To understand where your pelvic floor muscles are, try stopping your flow of urine when going to the toilet. Only do this until you are familiar how it feels because stopping and starting urination may lead to infection. Another technique is to insert a finger into your vagina and squeeze the surrounding muscles until you feel pressure around your finger. The muscles you feel ‘lifting’ or ‘tightening’ inside of you are the ones you’re trying to target. Now, let’s begin…
Step 1
Sit or lie down with your thigh, butt and stomach muscles relaxed. Locate your pelvic floor muscles.
Step 2
Lift/tighten your pelvic floor muscles for 3 seconds then relax them for 3 seconds. Remember not to squeeze your buttocks! This is 1 repetition.
Step 3
Perform 10 repetitions. This is 1 set. If performing 10 is too difficult, then try doing 5 repetitions until you get stronger. Generally, aim to complete 1 set in the morning and 1 in the evening for optimum results. Always, consider your individual circumstances and put your health, comfort and safety first.
Progress your workout
As your pelvic floor muscles get stronger, consider increasing different aspects of your routine. For example, you may want to tighten your pelvic floor muscles for 5 seconds then relax them for 5 seconds. You can try to increase the number of repetitions to 10 in a row if not already doing so. Finally, increase the number of times you perform sets from 2 to 3 times per day.
The ‘ideal’ amount depends on the individual. However, as a general guide you may want to aim for a daily routine comprising 3 sets of 10 repetitions, where each repetition involves tightening for 3 seconds then relaxing 3 for seconds, on 3 different occasions (for example, morning, afternoon and night).
How kegel balls can help
To make pelvic floor workouts easier to perform and progress, SVAKOM Nova is ideal.
Nova is a set of 3 fully silicone training devices, each comprising 1 or more balls. Each device has a tapered tip for comfortable vaginal insertion and a convenient retrieval cord with finger loop. A weight inside each ball jiggles with bodily movement, such as walking, encouraging the pelvic floor muscles to tighten and relax, forming a workout. Each device has a different size and weight for gradual progression with regular use over time. Nova can be worn during daily activity or to perform the specific exercises we’ve discussed.
Apply water-based lubricant to the ball and/or inside your vagina.
Insert the ball vaginally and perform your desired number of repetitions and sets. Alternatively. wear the device during regular activity for a maximum of 10-15 minutes 2-3 times a week.
Nova can be worn during daily activity or to perform the specific exercises we’ve discussed. Consult a health professional for personal advice.
Use the retrieval cord to remove the device. Sanitize the device with toy cleaner or warm water and mild soap.
Pelvic floor exercises for men/bodies with a penis
To exercise your pelvic floor muscles, you need to understand where they are so you can squeeze and relax the correct ones. For bodies with a penis, there are three muscles to locate:
The first muscle is the bulbocavernosus (BC). This is what you use to push blood into your penis as well as squeeze urine and semen out of your urethra and penis. To locate it, try stopping your stream of urine.
The second muscle is the pubococcygeus (PC). This muscle supports your lower organs, helps you go to the toilet, and contracts during orgasm. To find it, try to draw your penis up towards your body, making it shorter. This may feel as though your scrotum is being pulled upwards.
The third muscle is the iliococcygeus (IC). This supports your organs and helps move your anus back into place after using the toilet. To locate it, attempt the same movements you would if trying to stop yourself from passing wind.
Step 1
Sit or lie down with your thigh, butt and stomach muscles relaxed. Locate your pelvic floor muscles.
Step 2
Tighten your pelvic floor muscles for 5 seconds then relax them for 5 seconds. Remember not to squeeze your buttocks! This is 1 repetition.
Step 3
Perform 10 repetitions. This is 1 set. If performing 10 is too difficult, then try doing fewer repetitions until you get stronger. Generally, aim to complete a daily routine comprising 3 sets of 10 repetitions, where each repetition involves tightening for 5 seconds then relaxing 5 for seconds, on 3 different occasions (for example, morning, afternoon and night).
Always, think about your individual situation and put your health, comfort and safety first.
Progress your workout
The ‘ideal’ amount of pelvic floor muscle depends on the individual. However, as a general guide you may want to progress to repetitions holding for 10 seconds and then relaxing for 10 seconds.
Does pelvic floor exercise hurt?
You shouldn’t feel pain while you’re exercising your pelvic floor muscles. If you do experience pain, you may be performing the movements incorrectly or have other factors to consider. Consult a health practitioner for individual advice.
Get stronger now
Gradually including pelvic floor exercises in your daily schedule can provide an effective way to boost your sex life and overall wellbeing. Discover the benefits over time and it’s a workout you won't want to miss.
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