Discover how Kegel exercises for better sex can transform your sexual health and satisfaction. Strengthening your pelvic floor muscles not only boosts your orgasms but also increases vaginal tone and sensitivity, enhancing arousal and intimacy with your partner. In this article, we’ll explore the powerful benefits of pelvic floor exercises for sex, the best routines to try, and how often to practice for maximum results. Plus, learn about complementary exercises that can elevate your sexual performance even further. Empower your body and your love life with simple, effective Kegel exercises today!
How Kegel exercises improve sex
Kegel exercises, often associated with strengthening the pelvic floor for urinary control, offer a surprising array of benefits that can significantly enhance your sexual experiences. By targeting these crucial muscles, you can unlock a more fulfilling and confident intimate life.
Better orgasms
One of the most exciting advantages of regular Kegel exercises is the potential for stronger and more frequent orgasms.
💡 A toned pelvic floor allows for more intense contractions during climax, amplifying sensations and leading to more profound orgasmic experiences.
These muscles play a direct role in the rhythmic contractions associated with orgasm, so strengthening them can truly make a difference.
Increased vaginal tone and sensitivity
Kegels work to improve the tone and elasticity of the vaginal walls. This can lead to a feeling of increased "tightness", which many individuals and their partners report enhances friction and overall pleasure during intercourse. Furthermore, improved muscle tone can also boost vaginal sensitivity, making touch and penetration more pleasurable.
Enhanced arousal and intimacy
💡 Beyond the physical aspects, the increased sensation and control gained from Kegel exercises can contribute to greater arousal.
When you're more aware of and can better control your pelvic floor muscles, you might find yourself more attuned to your body's responses, leading to a deeper connection with your own sensuality. This enhanced physical awareness can also foster greater intimacy with your partner, as you feel more confident and present during sexual activity.
Addressing urinary incontinence
While not directly a sexual benefit, it's worth noting that Kegel exercises are highly effective in reducing or eliminating urinary incontinence. For many, the fear or reality of leakage can significantly impact sexual confidence and enjoyment. By addressing this issue, Kegels can remove a major barrier to a more relaxed and fulfilling sexual life, allowing you to focus on pleasure without distraction.
What are the best Kegel exercises for better sex?
To maximize the benefits of Kegel exercises for better sex, it’s important to focus on the most effective techniques that target the pelvic floor muscles. The key is consistent practice and proper form to strengthen these muscles, which play a critical role in sexual function and pleasure.
- Basic Kegel contractions: Begin by identifying the pelvic floor muscles, which you use to stop urination midstream. Tighten these muscles, hold the contraction for 3 to 5 seconds, then release for the same amount of time. Repeat 10 to 15 times per session. This foundational exercise builds strength and endurance in the pelvic floor.
- Quick flicks: These are rapid contractions and releases of the pelvic floor muscles. Performing quick flicks enhances muscle responsiveness during sexual activity, contributing to more intense and controlled orgasms.
- Elevator exercises: Imagine your pelvic floor muscles moving through floors of a building. Tighten muscles slightly, hold (floor 1), then increase the contraction gradually to a stronger hold (floor 2, 3, etc.), before slowly releasing step-by-step back down. This exercise improves muscular control and coordination.
- Squeeze and lift: Tighten your pelvic floor muscles as if you are lifting an object, then hold for several seconds before relaxing. This exercise increases muscle tone and vaginal tightness, which can enhance vaginal sensitivity and sexual satisfaction.
💡 Regular practice of these pelvic floor exercises can enhance your sexual experiences, leading to stronger orgasms and improved vaginal tone, which can increase pleasure for both you and your partner.
How Perifit can help improve your intimate well-being?
Your pelvic health holds the key to sexual bliss. It’s time you found out how with our program designed to increase your sensations.
Intimate Wellbeing is our Kegel exercise program designed to encourage sexual wellness. Improve the agility of your pelvic floor muscles and enhance your sexual experiences with the Intimate Wellbeing program.
You need the Intimate Wellbeing program if:
You want more intense and satisfying sex from foreplay to orgasms and everything in between. When you want better sex and more control of your sexual wellness, Intimate Wellbeing is the program for you.
The Intimate Wellbeing program is available in the Perifit app and can be used with the Perifit Care+ Smart Kegel Trainer. The device is designed to train and strengthen your pelvic floor muscles. Over time, improved pelvic floor strength and agility may contribute to enhanced sensations and sexual experiences.
How often should you do Kegel exercises for sexual benefits?
To experience the sexual benefits of Kegel exercises for better sex, consistency is key. Experts generally recommend doing Kegel exercises about three times a day, with each session consisting of 10 to 15 repetitions.
It’s important not to overdo it—doing too many repetitions or holding contractions too long can cause muscle fatigue or strain.
💡 Aim for quality contractions focusing solely on the pelvic floor muscles, avoiding tightening your abdomen, buttocks, or thighs, and breathe normally during the exercises.
For individuals with hypertonic pelvic floor muscles (overly tight) or certain types of pelvic pain (e.g., vaginismus, dyspareunia, chronic pelvic pain), focusing solely on strengthening (Kegels) without addressing muscle relaxation can worsen symptoms. In these cases, the primary focus should be on releasing muscle tension before or in conjunction with strengthening. If you experience pain, difficulty relaxing the muscles, or their symptoms worsen, stop Kegels and consult a pelvic floor physical therapist.
Regular practice over several weeks to a few months is typically needed before you notice significant changes in sexual response and overall pelvic health. If you’re unsure whether you’re performing the exercises correctly, again, consulting a pelvic floor physical therapist can provide guidance and help you maximize the benefits.
Other exercises besides Kegels to improve sexual performance for women
Kegel exercises are highly effective for enhancing sexual health, but they're not the only option. Several other exercises can strengthen pelvic floor muscles, improve overall core stability, and boost sexual function and pleasure for women. Here are some proven alternatives:
1. Bridge Pose
Lying on your back with knees bent and feet flat on the floor, lift your hips toward the ceiling while squeezing your glutes and pelvic floor muscles. Hold for 10-15 seconds, then lower and repeat. This exercise targets the glutes, hamstrings, and pelvic floor, supporting sexual performance, stamina, and satisfaction.
2. Squats
Squats are excellent for building lower-body and pelvic floor strength. As you lower your body, engage the pelvic floor muscles, then rise back up. Aim for three sets of 10-15 repetitions. Strong legs and glutes contribute to endurance and increased blood flow, both beneficial for sexual function.
3. Pelvic Tilts
Lie on your back with your knees bent. Tighten your abdominal and pelvic floor muscles and press your lower back into the floor. Hold for a few seconds and release. Pelvic tilts help stabilize your pelvis and core muscles, which support sexual movement and responsiveness.
4. Hip Bridges and Hip Rolls
Hip bridges (similar to bridge pose) and hip rolls (performed using an exercise ball) engage the pelvic floor, glutes, and abs, boosting pelvic stability and sexual function. These are effective for both strengthening and increasing flexibility in the pelvic region.
5. Clamshells
Lying on your side, bend your knees and keep your feet together. Open your top knee while squeezing your pelvic floor, then close. Do several repetitions on both sides. This exercise works the hip muscles and pelvic floor, helping with sexual satisfaction and support.
6. Core and Abs Work
Classic core movements like planks, abdominal bracing, and even yoga poses (such as cat-cow or frog pose) can enhance sexual performance by building foundational strength and flexibility. Improved core strength leads to better stability and stamina during sex.
Kegel exercises for better sex offer a simple, accessible, and highly effective way to improve women’s sexual health and satisfaction. By strengthening the pelvic floor muscles through regular pelvic floor exercises for sex, women can experience numerous kegel exercises benefits sexually, including stronger orgasms, increased vaginal tone, and heightened sensitivity. These exercises also promote enhanced arousal and intimacy, fostering a deeper connection with your partner. Additionally, addressing urinary incontinence with kegels can boost sexual confidence, making it easier to fully enjoy intimate moments.
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