Kegels & Sex: Strengthening Your Pelvic Floor for Better Pleasure

Let's talk about the pelvic floor – that group of muscles forming a sling at the base of your pelvis. Often ignored until something goes wrong (incontinence, prolapse), these muscles play a crucial role in bladder/bowel control, core stability, AND sexual function and pleasure for all genders! Strengthening them through Kegel exercises can significantly enhance sensation and orgasmic potential. 💪💥

What is the Pelvic Floor? Imagine a hammock of muscles stretching from your pubic bone at the front to your tailbone at the back, and side to side between your sit bones. They support pelvic organs (bladder, uterus/prostate, rectum) and surround the openings (urethra, vagina, anus).

Why is Pelvic Floor Health Important for Sex?

• Increased Sensation: Stronger, more active pelvic floor muscles can increase friction and sensation during penetration for both partners.
• Stronger Orgasms: These muscles contract rhythmically during orgasm. Stronger muscles can lead to more intense contractions and potentially stronger orgasms.
• Improved Arousal: Increased blood flow to the area from exercise can enhance arousal.
• Better Erectile Function/Control: For penis owners, pelvic floor muscles help maintain erection by compressing veins at the base, and contribute to ejaculatory control.
• Vaginal Tone/Grip: For vagina owners, toned muscles can increase the sensation of 'grip' during intercourse.
• Support & Prevention: A strong pelvic floor helps prevent incontinence and pelvic organ prolapse, issues that can negatively impact sexual confidence and function.

Kegel Exercises: The How-To Kegels involve contracting and relaxing the pelvic floor muscles.

1. Finding the Right Muscles: This is the trickiest part. Imagine you are trying to stop the flow of urine mid-stream AND trying to stop passing gas simultaneously, without clenching your butt, thighs, or abs. It's an internal lift/squeeze.
   • For Vagina Owners: Insert a clean finger into the vagina and squeeze – you should feel the muscles tighten around your finger.
   • For Penis Owners: Look in a mirror – the base of the penis should retract slightly and testicles lift when you contract correctly.
   • Tip: If unsure, a doctor or pelvic floor physical therapist can help you identify the muscles.
2. The Basic Kegel:
   • Contract the identified muscles and hold for 3-5 seconds. Focus on the internal lift.
   • Relax completely for 3-5 seconds (relaxation is just as important!).
   • Repeat 10-15 times per set.
   • Aim for 2-3 sets per day.
3. Breathing: Don't hold your breath! Breathe normally throughout the exercise.
4. Consistency is Key: It takes several weeks to months of regular practice to notice significant strength improvements.
5. Variations:
   • Quick Flicks: Rapid contract/relax movements.
   • The 'Elevator': Slowly contract, lifting 'floor by floor', then slowly relax back down.
6. Don't Overdo It: Muscle fatigue is possible. Stick to recommended reps/sets.
7. Incorporate into Life: Practice while sitting at your desk, driving, or watching TV.

When Kegels Might NOT Be Right (or Need Modification):

• Hypertonic Pelvic Floor: If your muscles are already too tight (can cause pain, constipation, painful sex), Kegels can worsen the problem. Focus needs to be on relaxation and 'reverse Kegels' (gentle bearing down/lengthening). A pelvic floor PT is essential here.
• Pain: If doing Kegels causes pain, stop and consult a professional.

Strengthening your pelvic floor is an investment in bladder control, core support, and significantly enhanced sexual pleasure and function. Get squeezing (and relaxing)! 😉