4 Pelvic Floor Endurance Exercises For Better Sex

The pelvic floor muscles, much like other muscles in the body, don't operate independently. Engaging in exercises that focus on the glutes (buttocks), adductors (inner thighs), transversus abdominis (deep abdominal muscles), and the diaphragm (a major breathing muscle) can be beneficial in improving the strength and stamina of the pelvic floor muscles. 

After ensuring that you can correctly contract your pelvic floor muscles and that they aren't excessively tense, you can begin incorporating them into comprehensive body workouts.

The following are common exercises that target the above mentioned muscle groups:

    1. Squats

• Stand with your feet hip width apart, consciously relax your pelvic floor muscles first with a belly breath.
• As you sit back into your squat, exhale and engage your pelvic floor (‘lifting the jelly bean with your vagina’ or ‘lift your nuts to your guts’) and keep your pelvic floor switched on as you rise up from the squat.
• Relax your pelvic floor muscles again once you are back in standing. 
• Remember, pelvic floor muscles need to ‘move’ so they can create more force, rather than continuously clenching them throughout the exercise.
•  Build up your endurance gradually by aiming to do 3 sets of 15 reps with some pulses at the end of each set. 
• Do your pelvic floor pulses (10 reps of fast contractions) whilst holding the squat position, try doing short and sharp exhales each time you squeeze and lift your pelvic floor muscles, but remember: you must relax the muscles in between each contraction.
  

  
  2. Lunges

• Relax your pelvic floor muscles and take a belly breath 
• Exhale and contract your pelvic floor muscles as you lunge 
• Inhale and relax the pelvic floor muscles as you return to the start position. 
• After 10-12 repetitions on each side, hold the lunge position and, again, do your pelvic floor muscle pulses for a count of 10. Do 3 sets of 10-12 repetitions on each side.

  
  3. Glute bridges with adductor (inner thigh) squeezes 

• Lying on your back, knees bent and feet flat on the ground. 
• You can place a pilates resistance circle or a soft and small pilates ball between your knees (this adds more resistance for your inner thigh muscles). 
• At the start, relax and take a belly breath, exhale and engage your pelvic floor muscles as you lift your hips off the floor and squeeze your inner thighs together into the ball or pilates circle. 
• As you return to the start position, fully relax your pelvic floor muscles. 
• Do 3 sets of 10 repetitions with pulses at the end of each set. 
• With each pulse, hold the glute bridge position and maintain your inner thighs squeeze but slightly release the tension by dropping your hips a fraction and releasing the inner thigh squeeze, at the same time allow the pelvic floor muscles to relax and quickly squeeze/lift them again (with an exhale of course!). 
• Do the pulses for 10 counts and fully relax before you do the next set.
  

  
  4. Planks 

• The most important aspect of integrating your pelvic floor muscles into planks is to focus on your breathing and awareness of tension and relaxation of your pelvic floor muscles. 
• It’s also important to consider your lower and deep abdominal muscles (transversus abdominis) while planking. If you cannot feel these muscles ‘working’ during a plank hold, try placing your knees down on the ground first and holding a plank in an easier position. 
• As you inhale, let your pelvic floor and abdominal muscles gently relax or ‘let go’ and on exhale ‘lift and draw those muscles up and in’, keep repeating this through the breathing cycle as you hold the position. 
• Make sure you do not over arch your lower back, flare your ribs or drop into your shoulder blades. It can be helpful if you can do this whilst checking yourself out sideways in a mirror. 
• The objective here is to let your pelvic floor move gently up and down with your diaphragm as you breathe in and out. A deep long inhale in a plank position will feel hard to sustain, so aim to shorten your inhale a bit and make the exhale a little longer as you engage and lift those deep core muscles. 

If you wish to enhance your pelvic floor muscles, increase your mindfulness and even intensify orgasms, consider incorporating Kegel Balls into your exercise regimen. It's essential to ensure that you don't suffer from overactive pelvic floor muscles, which might manifest as discomfort during intercourse, difficulty inserting tampons, pain in your pelvis, vagina, testicles, or penis during extended periods of sitting, or challenges in bowel movements. If you're free from these issues, Kegel Balls can be a valuable addition to intensify your pelvic floor workouts and boost your training.

When using kegel balls, be sure to use them correctly to maximize their benefits. Avoid placing them too high inside, as they should challenge your pelvic floor muscles rather than just resting on them. Opt for positions that engage the muscles against gravity, like standing or being on your hands and knees. If you experience pelvic or hip pain, it's wise to consult a healthcare professional for a pelvic floor assessment before using weighted vaginal devices. So, remember to exercise safely and enjoy the journey to a healthier pelvic floor!

Featured Writer:
Physio Down Under is Singapore’s first and only pelvic health physiotherapy clinic. With 6 experienced pelvic health physiotherapists, women, men and children are all able to get their pelvic health concerns addressed in a safe, calm and caring environment. Follow their Instagram or Facebook to get their latest news and updates!