Exercises for Increased Pleasure in the Bedroom

By now nearly everyone knows exercise is a key component to staying healthy, but did you know that you may want to add vaginal strengthening exercises into the mix? Targeting your pelvic floor muscles, vaginal exercises can improve your sex life while also protecting your body against urinary incontinence, which is when you lose control of your bladder.

Exercises for Increased Pleasure in the Bedroom

Some women are drawn to vaginal exercises after childbirth, as their vagina loses some of its natural elasticity with age, or simply to improve their experience during sex. Whatever your reason, incorporating pelvic floor exercises into your routine will strengthen and tone these important muscles and may make it easier to for you to achieve orgasm and also kick-up the intensity of those orgasms.  Here are a few pelvic floor exercises recommended:

Kegels
Kegel exercises are a great way to strengthen your pelvic floor. Besides making it easier for you achieve orgasm, kegels can also help your body increase vaginal wetness, relax your vaginal muscles, strengthen against urinary incontinence, and improve circulation to the pelvic floor and vagina.

How to do kegels: After emptying your bladder, contract your pelvic floor muscles (think of the muscles deep in your vagina that you use to stop urinating) for five to 10 seconds. Release the contraction and keep your muscles completely relaxed for five to 10 seconds. Make sure you relax your muscles for at least the same amount of time that they were contracted.  Repeat the cycle at least three times, and do this exercise somewhere between three and five times each day. As you do more kegels and your muscles strengthen over time, it’s a good idea to contract your muscles for longer periods, up to 20 seconds.

Squats
Squats strengthen your pelvic floor muscles while also working many other important muscles like your glutes, quadriceps, and your core.

How to do squats: Standing against a wall with your feet separated about shoulder width apart, lower yourself until your thighs become close to parallel with the floor, hold for ten seconds while being mindful to engage your pelvic floor muscles, and then stand back up. Start with one set of ten repetitions and work your way up to two or three sets over time, depending on your physical ability.

Vaginal cone exercises
A vaginal cone is a device you can use to help with kegels. Most are weighted and about the size of a tampon, though the specifics will vary and many options are available.

How to use a vaginal cone: You’ll want to follow the specific directions for the product you purchase, but most involve placing the device in your vagina, contracting your pelvic floor muscles for 15 seconds or so, and then releasing.

If you would like to meet with a knowledgeable doctor, consider contacting Arizona OB/GYN Affiliates (AOA) at 602-343-6174 or visit www.aoafamily.com. We have offices in Phoenix, Ahwatukee, Casa Grande, Goodyear, Scottsdale, Gilbert, and Chandler.

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