Power of the Pelvic Floor

Easy tips to keep your pelvic floor healthy and happy!

Is the key to stronger orgasms really in strengthening your pelvic floor? As simple as it may seem, the answer is yes. Pelvic floor exercises help women relax their pelvic muscles during intercourse, making sex more pleasurable. 

One of the most common ways to engage your pelvic floor is through the practice of Kegels. Kegels, a popular technique of tightening the pelvic floor muscles, can be done almost anytime, including during sex, which can be pleasurable for a partner. If Kegels aren't your thing, we have other recommendations on how to strengthen your pelvic floor muscles.

Understanding the power of the pelvic floor can drastically improve not only your sex life but your overall health and wellbeing. 

History of Kegels

In 1948 gynecologist Dr. Arnold Kegel would treat his patients with pelvic floor exercises for urinary incontinence. He would later discover that in addition to helping with urinary incontinence, pelvic floor exercises helped his patients have better orgasms. In 2017, a clinical trial conducted by Iranian scientists, Effects of Sex Education and Kegel Exercises on the Sexual Function of Postmenopausal Women, worked with 145 menopausal women who complained of decreased sexual function and enjoyment. Some received standard medical care, some attended a sex education class, and some attended the class and practiced pelvic floor exercises. After 12 weeks, women from the clinical trial that attended the sex education class and women who practiced pelvic floor exercises reported having erotic enhancement.

Locating Pelvic Floor

Pelvic floor muscles are located between the tailbone and the pubic bone at the bottom of your pelvis. These muscles support the pelvic organs such as the uterus, bladder, and bowel. To quickly identify which muscles are the pelvic floor muscles, try stopping the flow of urine or the passing of gas. If you can do it for a second or two, you are using the correct muscles. You can also insert a finger into your vagina and contract your pelvic floor muscles around your finger. As a result, you should feel your vagina tighten, and your pelvic floor move upward.

Pelvic Floor Exercises

Kegels

Most people prefer doing Kegels lying down on a bed or sitting in a chair. A quick tip: It’s important to remember to do these exercises with an empty bladder. You wouldn’t want any accidents. Start by lifting and holding your pelvic floor muscles for three seconds, then relaxing for three seconds. Repeat this 10 times in a row to complete one full set.

As you improve, increase the length of time you are lifting, holding, and relaxing, the number of exercises making up a set, and the number of times per day you are doing these exercises. For example, instead of holding for three seconds and relaxing for three seconds, hold and relax for four seconds each, then up to five seconds each.

Some caution in Kegel exercises: Do not hold your breath while doing the exercises – breathe out. Also, be careful not to bear down or squeeze the muscles of your inner thighs, back, buttocks, or stomach. Squeezing these muscles means you are not doing the exercise correctly and can cause injury. Lastly, while you can do the exercise easily throughout the day, you can overdo it with Kegels. When the pelvic floor becomes too tight, it can contract or spasm, causing pain, urinary leakage, constipation, and more complications. Talk with your gynecologist or healthcare provider before adapting to a new exercise routine.

Bridges

If Kegels are not your thing, there are alternative exercises that you can do to help strengthen your pelvic floor, like bridges and squats.

First, lie on your back and bend your knees. Your feet should be about hip-width apart and flat on the floor. Place your arms by your sides with your palms facing down. Contract your buttocks and pelvic floor muscles, then lift your butt several inches off the ground. Maintain this position for 3-8 seconds. Next, relax your butt and pelvic floor muscles while lowering your butt to the ground. Repeat as many times as needed. 

Squats

Another popular pelvic floor exercise is squats. Research indicates that performing squats can help strengthen the pelvic floor, butt, and core muscles. 

First, stand tall with your legs hip-width apart and your knees slightly bent, your back straight, and knees in line with your toes. Then, lower your hips to a comfortable position, keeping your back straight. As you stand, focus on tightening the buttocks and pelvic floor. Be sure to breathe and repeat this 10 times to complete a full set.

It’s important to note that not all squats target your pelvic floor muscles. Deep or wide-legged squats increase the difficulty of retaining a pelvic floor contraction. On the other hand, shallow and narrow squats are more effective at strengthening these muscles.

Benefits of Pelvic Floor Exercises

Pregnancy

Adding pelvic floor exercises to a routine is highly beneficial for pregnant or postpartum women. The pelvic floor can be stretched and weakened with pregnancy.  During pregnancy and after childbirth, pelvic floor exercises can help maintain pelvic floor support, treat incontinence, and prevent hemorrhoids. 

Continence

If you’re someone who experiences stress incontinence, performing regular pelvic floor exercises could also be helpful. Stress incontinence is when urine leaks out while laughing, coughing, sneezing, jumping, or lifting something heavy. The exercises explained previously help teach the body to contract and relax the muscles. When the body learns this, it can better identify when to contract or relax. 

Sexual Satisfaction

Suppose you don’t experience a problem like we shared above and want to keep the muscles toned and contribute to a most satisfying sexual experience. In that case, adding these to your daily repertoire will definitely be valuable.

Pelvic floor exercises tighten the muscles surrounding your vagina, so when practicing penetrative intercourse, you can feel the difference. In addition, performing Kegels while being penetrated has the added benefit for a partner to experience a tight squeeze while thrusting.

All Genders Can Benefit

Pelvic floor exercises aren’t just for women - men and people of all genders can benefit, too. For example, these exercises can help people who have trouble with bladder or bowel incontinence after prostate surgery. It may also help relieve overactive bladder. In addition, men who perform regular pelvic floor exercises have also reported having better sex by having more feeling during an orgasm and greater control over ejaculation.

Incorporating pelvic floor exercises into your daily routine can make a significant impact on your health. Whether you’re strengthening your pelvic floor muscles to prepare for pregnancy, to rehabilitate weakened muscles, or wanting better orgasms, pelvic floor exercises are great for any stage of life.