Want better sex? Check out these exercises.

Want better sex? It starts with a healthy pelvic floor. A toned pelvic floor not only enhances sexual satisfaction but also prevents urinary incontinence, constipation and pelvic prolapse.

At the gym, we focus on toning our arms, legs and abs, but the pelvic floor often gets overlooked. Yet studies show that targeted pelvic floor exercises can deliver noticeable benefits in as little as four weeks.

Understanding your pelvic floor

Hypotonic pelvic floor

A hypotonic pelvic floor simply means weak pelvic floor muscles. If this sounds familiar, your workout should focus on building strength. Signs of a weak pelvic floor include:

• Urinary incontinence
• A frequent urge to urinate
• Difficulty emptying your bladder
• Decreased vaginal sensation

These three exercises are great for strengthening the pelvic floor

1.    Kegel Exercises

• Find the muscle: Pretend you’re trying not to pass gas.
• Contract: Squeeze and lift the muscle without tightening your thighs, glutes or abdomen.
• Routine: Hold for 5 seconds, then relax for 5 seconds. Repeat 10-15 times in three sessions daily.

2.    Pelvic Tilts

• Lie on your back with knees bent and feet flat.
• Tighten your abs and press your lower back into the floor.
• Hold for 5 seconds and release. Perform 10-15 reps.

3.    Bridge Pose

• Lie on your back with knees bent, feet flat and arms at your sides.
• Inhale, lift your hips toward the ceiling using your pelvic floor muscles.
• Hold for 10-15 seconds, then lower back down. Repeat 10-15 times.
   

Hypertonic pelvic floor

A hypertonic pelvic floor means your pelvic floor muscles are overly tight or active, requiring stretching and relaxation. Symptoms include: 

• Constipation or straining during bowel movements
• Pelvic pressure
• Difficulty starting or maintaining urination
• Painful vaginal intercourse

The popular Kegel exercise is not recommended if you have a hypertonic pelvic floor. Instead, try these three exercises:

1.    Cat/cow pose helps relax the pelvic floor

• Start on hands and knees, with hands under shoulders.
• Inhale into cow pose: drop your belly, lift your chin and chest, and draw shoulders away from your ears.
• Exhale into cat pose: round your back toward the ceiling, pulling your belly toward your spine.
• Repeat 10-15 times.

2.    Happy baby pose helps stretch and release pelvic floor muscles.

• Lie on your back with knees bent.
• Bring knees toward your stomach, soles of feet facing the ceiling.
• Hold your feet, open your knees wider than your torso, and gently rock side to side.
• Repeat 10-15 times.

3.    Cobra pose stretches the front of your hips and pelvis and your abdomen. 

• Lie face down with palms under your shoulders.
• Inhale, lift your chest, roll shoulders back, and keep your lower ribs on the floor.
• Hold for a few seconds, then lower back down. 
• Repeat 10-15 times.

Need more help?

If you’re struggling with pelvic floor issues or want help creating a personalized pelvic floor routine, the experts at SIU Medicine's Pelvic Wellness Center are here to help. Contact us today.