You can’t see it, many don’t even consciously feel it – and yet the pelvic floor is a central muscle group that we need for so many things and that can give us plenty of pleasure.
The pelvic floor muscles stretch between the pelvis, pubic bone and ischium and usually perform their tasks without conscious control. It supports upright posture, carries the load of our internal organs, and controls the bladder and rectum. And if that’s not enough good arguments for getting involved with this underrated muscle: A healthy pelvic floor is the key to intense sex.
The pelvic floor can be actively trained with little effort. The training is helpful for everyone, no matter if man or woman, young or old. A strong pelvic floor has a positive effect on the entire body, brings many advantages- and can become more fun lead during sex.
In addition, even a short but regular workout prevents incontinence after pregnancy or in old age, can alleviate back pain or prevent organs from drooping. Women who have given birth know this from postpartum classes.
4 reasons why a healthy pelvic floor can improve sex
1. A trained pelvic floor ensures better blood circulation
The stronger the pelvic floor is, the better it is supplied with blood. And not only the pelvic floor muscles, but in women also the sexual organs. With this they are more sensitive and women feel more during sex.
2. Pelvic floor training supports a more conscious body awareness
If you have never done pelvic floor exercises, you may not even know how to activate these muscles. Targeted training (concrete exercises for this below) thus helps to get to know your own body – more precisely your own abdomen – better. This sharpens your perception of your own pleasure and can show you regions of the body that you have not noticed so far.
3. A strong pelvic floor produces greater contractions
During arousal and sex, the pelvic floor contracts on its own, but this can also be specifically triggered. The interplay of tension and relaxation of the muscles in the abdomen provides a pulsating sensation that increases pleasure. The muscles produce the greatest contractions during orgasm, both in men and women.
4. The pelvic floor supports erection and the ability to delay ejaculation
The potency muscles are anchored in the pelvic floor. Therefore, a strong pelvic floor also supports male erection. In addition, men can delay ejaculation better with regular pelvic floor exercises. How it works? The muscles can then better suppress the reflex.
pelvina: the online course for your pelvic floor training
The app pelvina is the first and only certified pelvic floor course via app for women. Make your pelvic floor fit anonymously as well as spatially and temporally flexible. Learn more
How to train the pelvic floor
It is possible that a healthy person has never thought about his own pelvic floor. Many adults do not know how to feel these muscles at all. Women often only experience what a weakened pelvic floor means during pregnancy and after birth.
But even if you don’t have any problems, it’s worth incorporating pelvic floor exercises into your daily routine. Above all, it has no disadvantages and since you can’t see the muscles from the outside, the exercises can be done anytime and anywhere. An old midwife tip is to select everyday situations for regular training, in which you tense and relax the pelvic floor. For example, at every red light or whenever you ride an elevator, stand in line at the bakery, etc. Because in order to feel the positive effects of a firm pelvic floor in the long term, you should perform permanent exercises for these muscles.
If you want to strengthen the pelvic floor, you should learn a little about the structure of this musculature. It consists of several layers. The outer layer, called the lacing muscles, close off the urethra and bowel. The inner layers form a kind of hammock, closing the pelvis downwards. Ideally, you should activate all layers, but especially the inner muscles are the hardest to move in the beginning. but with time this also works quite well.
Exercises for better sex
"Pull the perineum inward"
Pull the perineum inward as hard as possible, hold for 10 seconds, release and repeat at least 5 times.
Stand hip-width apart and squeeze the pelvic floor as if you were trying to create a fictitious (!) Stop urine stream.
Tense and relax the vaginal muscles 10 times in a row. Repeat 3 times.
Tighten the inner vaginal muscles in stages and on each "floor" hold for a short time: In the 1., 2., 3. Stick and back etc.
Tighten the posterior muscles (at the anus), as if trying to contract the ischial tuberosities.
The best pelvic floor exercises
It is very easy to activate the pelvic floor through speech and breathing. Because as a central muscle tissue, the pelvic floor is also connected to the respiratory, masticatory and jaw muscles. Sounds like "Hi-hi-hi", "Tick-Tack", or air kisses with the typical smacking sound have a deep effect on the pelvic floor. If you are alone at home, you can also combine the exercises below with the sounds to get a greater effect.
In addition, women can also use so-called love balls. Small weights are inserted into the vagina to make the muscles work so they don’t slip out again.
Dry peeing (for men)
The outer layer of the pelvic floor is the easiest to exercise. This feels like stopping the urine stream briefly on the toilet. However, you should not do the exercises on the toilet, while urinating, otherwise the bladder may develop malfunctions.
Instead, it is better to stand hip-width apart and clench the pelvic floor as if you were trying to stop the flow of urine. This can be done by men and also by women. Women can imagine blinking with the sphincter of their urethra, for men this exercise should slightly lift the testicles. Hold the tension as long as possible and then consciously relax.
Separately, you can also train the sphincter muscle by alternately tensing and relaxing it.
Lifting (for women)
The inner layers are a bit more difficult to train, but with a bit of practice you will soon start to see results.
Riding the elevator I stand loosely hip-width apart on the floor and relax the pelvic floor completely at first. Then gradually pull up all the muscles that you can activate between the urethra and anus. Initially, just a little bit, in the "1. Stick" and keeps the muscles there. Continue in the "2. Stick". Hold. Then into the "3. Stick", if you can still do it. Hold. Return to the first floor for relaxation. In the second round you can vary and, for example, from the 1. Stick right into the 3. And then floor by floor down.
Pull the perineum inwards (for men)
Pull the perineum (that is, for men, the area between the testicles and anus) inward as hard as possible, hold for 10 seconds, release and repeat at least five times. While doing this, make sure that the butt muscles or thigh do not cooperate.