The Key to Better Sex: Exploring Pelvic Floor Exercises

October 01, 2024

4 mins

Your sexual health impacts more of your life than you may think. It can affect the physical, emotional, mental, and social aspects of your life. Let alone, how pleasurable your sexual experiences actually are.

An important aspect of sexual health that not enough people are talking about is having a strong pelvic floor. The pelvic floor is a grouping of muscles and ligaments that support your bladder, bowel, and your sexual organs. (Besides being important for sex, strong pelvic muscles also help avoid leaks when sneezing, coughing, exercising, and even laughing!) 

But pelvic floor strength isn’t just something women should be concerned about. Men also benefit from a strong pelvic floor.

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How Does Your Pelvic Floor Affect Your Sexual Health?

A well-functioning pelvic floor also helps with erectile function by ensuring adequate blood flow to the penis and maintaining the rigidity of the erection. Weak pelvic floor muscles may lead to difficulties in achieving or sustaining an erection. 

Additionally, the pelvic floor muscles are involved in controlling ejaculation. Strong and coordinated pelvic floor muscles can enhance ejaculatory control, allowing for better timing and intensity of orgasms. We’re talking about how quickly you finish during sex and how much control you have over that timing. Basically, strong pelvic floor muscles can help you hold back or let go when you want, giving you the ability to enjoy the moment more and really dial in the intensity of your orgasms. So, if you want to improve your performance and pleasure, getting those muscles in shape is a big deal!

Even better, a healthy pelvic floor can seriously boost your sexual pleasure. When you strengthen those muscles, you might find they get tighter and more responsive, which can lead to heightened sensitivity and a more intense experience when you’re getting down. So, working on your pelvic floor can really amp up the fun in the bedroom.

Common Misconceptions About Pelvic Floor Exercises

There are various misconceptions about pelvic floor exercises and who should do them. These misconceptions may discourage groups of people from doing them, while in reality, they can benefit from these essential exercises. 

Misconception #1

A common misconception is that only women who have given birth need to perform pelvic floor exercises. People of all genders and life stages can benefit from strengthening their pelvic floor muscles, since weak muscles can lead to various issues like urinary incontinence and reduced sexual function. 

Misconception #2

Another misconception is that pelvic floor exercises are only for older individuals. In truth, it’s never too early to start practicing these exercises, as maintaining strong pelvic floor muscles can prevent future problems and provide long-term health benefits.

Misconception #3

Some may even believe that pelvic floor exercises are not effective and merely a waste of time. However, with consistent and proper practice, these exercises can significantly improve muscle strength, support organ function, and enhance overall quality of life. 

What are the Benefits of a Strong Pelvic Floor for Men?

A strong pelvic floor offers several benefits for men, including enhanced orgasms, improved control over ejaculation, increased endurance during sexual activity, and enhanced erectile function. 

Toning and strengthening these muscles through exercises like Kegels can lead to more intense and pleasurable orgasms, better regulation of ejaculation, increased stamina for longer lovemaking sessions, improved blood flow for stronger erections, and overall sexual confidence. 

These advantages contribute to a more satisfying and fulfilling sexual experience for men and their partners.

Types of Pelvic Floor Exercises

Kegel exercises are a widely recognized and effective type of pelvic floor exercise. They involve contracting and relaxing the pelvic floor muscles to strengthen them. To perform Kegels, you can identify the muscles used to stop the flow of urine midstream and contract them for a few seconds before releasing. Kegels can be done discreetly at any time and provide targeted strengthening to the pelvic floor.

In addition to Kegels, there are other exercises that help strengthen the pelvic floor muscles. These include deep squats, pelvic bridges, heel slides, and Happy Baby pose. Deep squats engage the pelvic floor as stabilizers during the movement. Pelvic bridges and heel slides target specific muscle groups within the pelvic floor, while the Happy Baby pose promotes relaxation and flexibility in the pelvic region.

Combining different exercises is essential for optimal results when it comes to pelvic floor strength. Each exercise targets slightly different muscle groups within the pelvic floor complex. 

By incorporating a variety of exercises into a well-rounded routine, individuals can address multiple aspects of pelvic floor strength and coordination. This comprehensive approach ensures that all areas of the pelvic floor are appropriately engaged, leading to improved muscle tone, pelvic stability, and overall pelvic floor function.

It's important to remain consistent and gradually increase the intensity or duration of the exercises as tolerated, while also listening to the body's signals to avoid overexertion.

Pelvic Floor Exercises as a Preventive Measure

Pelvic floor exercises can prevent future sexual health issues by strengthening the muscles of the pelvic floor. 

Maintaining pelvic floor health can have long-term benefits. Strong pelvic floor muscles support the pelvic organs, including the bladder, uterus, and rectum. By strengthening these muscles, individuals can reduce the risk of pelvic organ prolapse.

Additionally, a healthy pelvic floor can prevent urinary incontinence, which is the involuntary leakage of urine. 

In summary, incorporating pelvic floor exercises into a regular routine can prevent future sexual health issues. These exercises can strengthen the pelvic floor muscles, preventing problems such as urinary incontinence, pelvic organ prolapse, and erectile dysfunction. Long-term benefits of maintaining pelvic floor health include improved sexual function and overall pelvic organ support.

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