Pelvic floor exercises? Isn’t that something for women…?

38312465_sWomen usually hear about pelvic floor exercises after a delivery. They are told that it’s a good thing to do to get in shape again and prevent leakage of urine in the future. But do you know how important those exercises are to your sex life?

The purpose of the exercises is to strengthen the muscles in the pelvic floor. They are shaped a little like a hammock and support your pelvic organs – bladder, uterus, bowel and vagina. In women, the vagina, the urethra and the rectum pass through the muscle. When the muscle contracts, those passages are closed and the pelvic organs lifted a little. A strong pelvic floor muscle gives you control when you urinate and pass gas. It also lets your vagina squeeze the penis during intercourse.

If you pelvic floor muscles are weak, your pelvic organs can begin to descend and bulge into the vagina, and you lose control af urine, gas and eventually stools. It’s embarrassing, and it can really hamper your sex life. Most people are repelled by the thought of passing urine or stools when they have sex – just being scared that it might happen destroys the pleasure. A lax pelvic floor also makes it more difficult to feel the penis during intercourse, and women with a weak pelvic floor are generally not very happy with their sex life.

So start exercising! Even if you haven’t done it in many years, it’s not too late to start.

How to do it? Imagine that you want to stop yourself from passing gas and squeeze the muscle around your anus as much as you can. When you do this, the rest of the pelvic floor muscle contracts too. Hold the contraction for five seconds. Relax for five seconds – and squeeze again. Do it 10 times in a row. You should do it every day or at least three times a week. And you know, muscles only get stronger when you force them to do a little more than they actually can, so put as much effort as you can in it. If you are not sure if you’re doing it right, you can put a finger in your vagina and feel the contraction of the muscles. You can also squeeze your partner’s penis during sex and if you’re doing it right, he will feel it.

What can you expect to get out of this exercise program? Only good things! Stronger muscles around your genitals means better blood circulation and sensitivity. It can help to moisten your vagina and give you more pleasure during sex. And, as a bonus, you will get better control over your bladder and bowel. So get going, and have fun!