Pelvic floor exercises for women
Turn a good night into a great night with these top pelvic floor moves
The orgasm intensifier
- Lie on your back, with your feet on the floor and your knees bent. Relax and place your fingertips 1 inch in and down from your hip bones.
- To activate your pelvic floor muscles, first try to imagine that you are trying to stop yourself from urinating. You will start to feel a slight tightening of the muscles against your fingers as you do this.
- Practise switching your muscles on and off. Breathe in as you relax and out as you contract your pelvic floor.
The benefits of working out extend far beyond a hot and healthy bod. Yep, working the right muscles can give you a boost between the sheets, too. But we’re not talking about the muscles you can see – the key to revving up your sex life is in your pelvic floor muscles.
So, where are they and what do they do? These tiny but essential muscles run from your pubic bone to the base of your spine and hold your bladder and urethra in place. They’re also responsible for those tingling sensations created during sex, and the more you train them, the better they work. That adds up to a bigger and better grand finale for you – it’s as simple as that!
How to do it
Complete this workout for a minimum of four to six weeks to power up your performance in the bedroom, improve your sexual stamina and most importantly, intensify your big O!
If you’re a Pilates devotee, you might recognise some of these moves. ‘Concentrate on the first four exercises in the workout for the first two weeks,’ says Luke Meessmann, master trainer at TenPilates (tenpilates.com). ‘It’s important that you correctly isolate and strengthen the pelvic muscles first. Do these exercises twice daily. From weeks three to six, practise just the first four exercises in the morning and pick one of the other exercises to do in the evening.’ And enjoy the results!
Beginner: 60 seconds or 10 reps each move
Intermediate: 90 seconds or 20 reps each move
Advanced: 2 minutes or 30 reps each move