Does Sex Help Strengthen Pelvic Floor Muscles?
Updated Sept 2024
Yes, sex does help strengthen pelvic floor muscles. In one study, sexually active and non-sexually active women were compared concerning the strength and tone of their pelvic floors. Those women who claimed they did not engage in sexual activity did not have the same likelihood of having a robust pelvic floor as those who did engage in sexual activity.
The ability to contract and relax the pelvic floor helps to make vaginal penetration pain-free, improves blood flow during sex to enhance climax, and also helps to boost vaginal lubrication. All these benefits come from the pelvic floor's ability to contract and relax. Our pelvic floor weights are fantastic at exercising your vagina wall muscles and your pelvic floor.
Do Orgasms Strengthen Pelvic Floor?
Yes, orgasm strengthen the pelvic floor muscles, and vice versa; the pelvic floor is tightened throughout the pre-orgasm phase of sex, and the orgasm occurs when the pelvic floor relaxes after that phase. When this climax is achieved, women may experience pleasure cramps, or the vagina will begin to 'twitch,' and those with a strong pelvic floor will notice that these sensations are amplified since more blood will be transported to their pelvic area.
If you work on strengthening the muscles in your pelvic floor, you will feel the benefits of it, and so will your partner.
It won't harm you, but getting your spouse to do the pelvic floor exercises with you is much better. Erectile function may be improved in males by strengthening the muscles in their pelvic region, which will also result in stronger erections. So, it’s a win win!!
Yes, the right pelvic floor exercise can help you have better sex and orgasms. A pelvic floor physical therapist recommends these pelvic floor exercises for better sex:
Modified plank with pelvic tuck
Place your elbows beneath your shoulders while you are lying on your stomach. Raise your hips off the ground while maintaining a position where your knees are bent and your elbows are positioned directly beneath your shoulders.
Please take a deep breath, hold it for a moment, and as you exhale, tuck your pelvis beneath yourself so that your lower back is as flat as possible. The remainder of your body maintains its current position during the whole process. Perform this process three to four times a week.
Prone hip diamonds
Lay on your stomach with your knees and your heels together, creating the form of a bent diamond with your legs. Your hips should be around 30 degrees away from the side of your body.
After tensing the muscles on the floor of your pelvis, drawing your navel in toward your spine, and exhaling as you lift your thighs off the ground, you should repeat these steps. Inhale, and bring your attention back to the ground.
This should be done fifteen to twenty times, three to four times a week. You can add 10 to 15 extra repetitions to this exercise at the end if you want the effort level to be higher.
Bridging from a chair or couch
Place your feet on a chair or sofa and lie on the ground with your knees squeezed together. Keep your back straight. After drawing your navel in toward your spine and contracting the muscles on the floor of your pelvis, exhale and lift your hips as high as you can toward the ceiling.
After taking a breath, come back to the ground. Make sure that your knees are pushed together the entire time. You might find it helpful to place a little cushion in the space between your knees. This should be done fifteen to twenty times, three to four times a week.
If you want to improve your pelvic floor with exercise that you can download and do anytime you want, then the 4-week pelvic floor workout programme is ideal for you.
Do Pelvic Floor Exercise Make You Tighter?
Yes, pelvic floor exercises make your vagina tighter. Your pelvic floor muscles will become more robust, and your vagina will become more toned if you properly do your Kegel exercises and consistently. You could also discover that your orgasms are becoming more intense.
The effects of performing Kegel exercises after giving birth were investigated in one study. According to the findings, exercising the pelvic muscle exercises for eight weeks following delivery increased sexual self-efficacy (also known as sexual pleasure, confidence, and so on).
Why is Pelvic Floor Important?
Together with the abdominal and back muscles, the pelvic floor muscles are responsible for stabilizing and supporting the spine. They also govern your abdominal region to help you deal with the pressure applied to it when you lift heavy objects, strain yourself, or exercise.
The muscles that make up your pelvic floor support your bladder, bowlel intestine, and uterus. They are responsible for maintaining control of your bladder and bowels and playing a significant part in sexual feelings. It is essential to learn about boosting estrogen levels; our eBook 'Boost Estrogen Naturally'
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Takeaway
You may already be aware that the pelvic floor plays a significant role in preserving our core strength; however, you may not be aware that having a healthy pelvic floor also plays a vital role in terms of sex.
The ability to contract and relax the pelvic floor helps to make vaginal penetration pain-free, improves blood flow during sex to enhance climax, and also helps to boost vaginal lubrication. All these benefits come from the pelvic floor's ability to contract and relax.
Unfortunately, many women have several issues during a sexual activity connected to the pelvic floor, and these problems can lead to a complete loss of interest in sexual activity. If you are aware of these issues and are aware of how to handle them, it will be easier for you to maintain a happier and better sexual life.
To find out more you can read our other blogs:
How To Prevent Urinary Incontinence
The Ultimate Guide to a Strong Pelvic Floor
You can also join our fabulous womens only private Facebook Group
Fancy a freebie? Download our FREE guide The easy way to get a stronger pelvic floor
Any questions you can email us support@secretwhispers.co.uk
About the Author: Secret Whispers was founded by Julie Colan, a dedicated mum and health enthusiast who identified a gap in effective pelvic floor strengthening solutions. Driven by her own experiences, Julie set out to enhance pelvic floor awareness and education. Helen Rankin, who founded Cheeky Wipes and Cheeky Pants and developed a range of environmentally friendly 'Simple Reusables', has now taken over Secret Whispers. Helen brings a wealth of experience in sustainable product development, recognized by the prestigious Queens Award in Enterprise for Sustainable Development in 2021. Together, their shared mission continues to empower women with reliable health and wellness solutions
