The strength of your pelvic floor is not only important for general health, the pubococcygeus (PC) muscles found here also contribute to your orgasmic potential, and can play a huge part in your sexual wellbeing. Yet, when untrained and weak, vulva owners can experience urinary and bowel incontinence, reduced vaginal sensation, and at worst, an unsupported bladder and uterus, resulting in prolapse. Making pelvic floor muscles (PFM) training an important daily health practice.
What does the research say?
First acknowledged by science in 1948 by urologist Arnold Kegel, pelvic floor training was used to treat women suffering from incontinence that was triggered by laughing, coughing or sneezing. What was discovered was the bonus benefit of more intense orgasms after a month of treatment.
Since then, studies have found similar exercises useful for postpartum parents, post-menopausal people and people suffering from a low libido – with claims for increased lubrication, stronger orgasms and more sexual satisfaction overall. Increased lubrication is due to the increased blood flow in the area, and the muscle strength allows for more sensation during orgasmic contractions.
This is also true for penis owners – whereby kegel exercises through accessing the same pelvic floor muscles is considered effective treatment for erectile dysfunction and premature ejaculation, providing stronger and harder erections.
Orgasms come with a whole host of health benefits. The love-bonding hormone oxytocin is released during sex, masturbation and floods the body particularly at the point of climax. It is known to reduce pain, stress and insomnia, while enhancing intimacy and self love.
Whatever the genitals, these exercises seem to be a must-do for more pleasure in the bedroom. And the best part is, they can be practiced anywhere and anytime.
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How To Do Kegel Exercises
Locate the muscles. These are typically found during urination, the same muscles are activated to stop the flow of pee. It’s important to not practice the exercises during urination as this may cause bladder infections. Once located, you can access these muscles anywhere at anytime. Take 5 mins out of your morning and evening to train them for consistency.
- Find a comfortable seated or lying down position
- Breathe in deeply for a count of 5, while relaxing the PC muscles
- As your belly expands with the in-breath, there should be a “pushing down” sensation
- As you breathe out squeeze the muscles, creating a “lifting” sensation internally
- Hold the contraction for 10 seconds
- Breathe in, returning to a normal breath as you relax fully for 10 seconds
- For added strength, do 10 quick pulses, making sure you fully release after
- Repeat the process at least 10 times (twice daily)
Remember, just as you would rest any muscles during exercise, relaxation is just as important as contraction when it comes to strengthening. Most of the studies noted reported that urinary and orgasmic benefits were experienced after a month or two of daily practices.
Sex Tech Kegel Exercisers
Kegel eggs and Ben Wa Balls add resistance during the exercise, just as weights aid muscle toning.
Smart kegel trainers, such as the LoveLife Krush by OhMiBod, WeVibe Bloom and the GVibe GBalls 2 offer daily exercises and allow you to track your progress via their compatible apps on your smart device.
Vibrating eggs, such as the Kegel ExciteHer, Calexotic Inspire, add the element of pleasure to your routine – or just skip the practice altogether and straight to the fun. During an orgasm, you should feel the added resistance to the contractions of the vaginal walls.