As a sexologist, I often see patients who struggle with sexual dysfunction, such as difficulty achieving orgasm or experiencing pain during intercourse. While there are many factors that can contribute to these issues, one often-overlooked aspect of sexual health is the pelvic floor muscles.

The pelvic floor muscles are a group of muscles that support the bladder, uterus, and rectum. They play an important role in sexual function by helping to control orgasm and supporting the vaginal walls during intercourse. However, many people neglect these muscles and may experience weakened pelvic floor muscles due to factors such as aging, pregnancy, or obesity.

Fortunately, there are exercises you can do to strengthen your pelvic floor muscles and improve your sexual health. Here are some tips on how to get started:

1. Find your pelvic floor muscles: To do pelvic floor exercises, you need to be able to locate the muscles you’ll be working. The easiest way to do this is to stop urination midstream. The muscles you use to do this are your pelvic floor muscles.
2. Practice Kegels: Kegels are a type of pelvic floor exercise that involve contracting and relaxing the muscles repeatedly. To do Kegels, squeeze your pelvic floor muscles for 5 seconds, then relax for 5 seconds. Repeat this cycle 10-15 times in a row.
3. Quick contractions: Instead of holding the contraction for 5 seconds, try doing quick contractions where you squeeze and release the muscles rapidly. Do this for 10-15 repetitions.
4. Gradual contractions: Start with a light contraction and gradually increase the intensity until you reach a maximum contraction. Hold for a few seconds, then gradually release the contraction until you reach a relaxed state.
5. Reverse Kegels: Instead of contracting the muscles, try relaxing them instead. Focus on releasing and lengthening the pelvic floor muscles as much as possible.
6. Incorporate props: You can use props like resistance bands or weighted balls to add resistance to your Kegel exercises. This can help to increase the strength of your pelvic floor muscles.
7. Practice during daily activities: You can also practice Kegels during daily activities like sitting at your desk, watching TV, or standing in line at the grocery store. Simply contract and relax your pelvic floor muscles while you go about your day.
8. Use weights: You can also use weights or resistance devices designed specifically for pelvic floor exercises. These can help increase the intensity of your workouts and provide more targeted muscle strengthening. It’s important to note that using weights or resistance devices for pelvic floor exercises can be risky if not done properly. If the weight is too heavy or the device is not used correctly, it can cause injury or damage to the pelvic floor muscles. It’s recommended to consult with a healthcare professional or pelvic floor physical therapist before using weights or resistance devices for pelvic floor exercises. They can provide guidance on proper technique and recommend safe and effective devices for your individual needs.

While Kegels are generally considered safe and beneficial, doing too many Kegels a day can actually be counterproductive and lead to muscle fatigue or strain. It’s recommended to start with a few repetitions and gradually increase the number of repetitions as your muscles get stronger. Overdoing it can also cause overactive pelvic floor muscles, which can lead to urinary urgency or frequency. It’s important to listen to your body and not push yourself too hard.

The benefits of pelvic floor exercises go beyond just improving sexual function. Strong pelvic floor muscles can also help in:

1. Improved bladder control
2. Reduced risk of urinary and fecal incontinence
3. Improved sexual function and sensation
4. Reduced risk of pelvic organ prolapse
5. Improved recovery after childbirth or pelvic surgery
6. Increased strength and endurance of pelvic floor muscles
7. Improved posture and core stability
8. Reduced back pain and hip pain
9. Improved overall pelvic health and wellbeing

It’s important to note that the benefits may vary depending on individual factors such as age, gender, and health status. Regular practice and proper technique are key to achieving these benefits.

If you’re looking to improve your sexual health and overall well-being, consider adding pelvic floor exercises to your fitness routine. With a little practice and dedication, you can strengthen your muscles and enjoy a healthier, happier sex life.

This is an old video where I explain Kegels, and often send to my clients. Check it out here.

About Dr. Martha Tara Lee