Is your sex life not as pleasurable as it used to be? Many factors can influence this issue; one of them is a weak pelvic floor. Don’t to worry, with a bit of (s)exercise, targeting your pelvic floor, you’ll enjoy a better sex life.
What is your pelvic floor?
The pelvic floor supports your lower back, gives you control over your bladder and bowel as well as supporting internal organs such as the uterus. Furthermore, it plays a significant role in increasing sensation, leading to stronger orgasms.
The best exercises for a better sex life
Kegels are an easy way to increase the strength of your pelvic floor – no real exercise needed. The great thing about Kegels is that you can do them anywhere.
How to do them: Kegels are such a versatile exercise that you can perform them wherever you are, and in different positions: sitting, standing or lying down. Concentrate on tightening your pelvic floor muscles (as though you’re attempting to stop the flow of urine). Hold for three to five seconds and repeat. All it takes is five minutes a day; you can do them most of the day if you’d like.
Bonus: Your pelvic floor plays a significant role in the intensity of an orgasm.
Stability ball pull-ins
You need a strong core (abdominal muscles) to protect potential injury to your back when having sex. One of the tried-and-trusted exercises is stability (physio) ball pull-ins. It’ll also strengthen your upper body and boost your endurance level.
How to do them: Begin by getting into a plank position, making sure that the ball firmly supports your shins. Roll the ball inwards using your abs only as if you’re trying to make your knees point to the floor. Rollback out into the plank position. Keep your hips tight during the motion. Don’t hunch over; keep your back straight.
If you’ve performed squats before, you know about the benefits: shaping and strengthening lower and upper-leg muscles as well as your butt. The increased strength improves your endurance and control when you’re in an on-top position.
How to do them: Stand in an upright position, most of your weight should be on your heels which need to be glued to the ground. Start by bending the waist slightly, and then a bend in the knees. Don’t let your knees pass in front of your toes. Ensure your shins don’t move at all.
Upper-body strength is also vital to enhance your sexual experience. Triceps make up 2/3rds of your arm (with biceps at only 1/3rd). Strong triceps are essential to support yourself when you’re lying underneath.
How to do them: Have a sturdy chair available. Grip the chair by rolling your knuckles over the edge. Ensure that your feet are shoulder-width apart and bend down at a 90-degree angle. Bend your elbows, slowly lowering yourself your butt to the floor. Keep your elbows behind you at all times and don’t bend them past a 90-degree angle. Then, push your arms back up until your arms are straight again. Repeat.
And there you go, a better sex life is just a few exercises away! Please remember to practice safe sex at all times by using contraceptive methods that suit you best.
How Marie Stopes can help you
Marie Stopes is the global leader in women’s sexual and reproductive health. If you have any questions about your sexual health, make an appointment at your nearest centre and one of our professionals will provide you with information that is trusted and medically correct information.