Whether you’re a man or woman, by doing some very simple exercises for a few minutes everyday, you can enhance your sexual ability and satisfaction. These exercises can be done anywhere whether you’re at home or work, even right in front of other people and no one would even know.
Pelvic floor muscle (PFM) exercises have been used in traditional Chinese health practices for centuries, to enhance vitality and sexual function. They have recently been rediscovered in the west by Dr Kegel in California as a treatment for incontinence.
How does this help sexual function?
By strengthening the muscles and improving blood circulation around the genital area, it will improve the sexual function for both man and women;
- It will ensure that blood flow to the penis can happen quickly, and that the muscles which keep them in the penis is strong and has stamina.
- With the extra blood to the clitoris and more toned vagina muscles, sexual sensation is enhanced for women.
How do I exercise my pelvic floor muscles?
Traditionally, this is done through complicated and secretive exercise which involves long hours of meditation and visualisation, but I will give you the version which is not only simple, but WORKS!
- The first step is to become aware of your pelvic floor muscles.
- They are triggered when you have to go to the toilet but have to hold it.
- They don’t move anything else and are a totally different group from your abdominal muscles.
- If you can’t find them, next time you urinate, try to stop the urine stream. (Don’t do that to exercise those muscles, but only to become aware of them)
The exercises themselves
There are two main things that you want to improve in your PFM; stamina and power.
Exercise 1. Stamina
- Contract and hold your PFM for 5 seconds, then totally relax them for 5 seconds. Then contract them for 5 seconds again.
- Repeat this cycle for about 10 rounds at a time.
- As it becomes easier, try to hold it an extra second more each time, up to a total of 10 seconds.
Exercise 2. Power
- Contract and hold your PFM as hard as you are comfortable for 3 seconds then totally relax them for 3 seconds.
- Repeat this pumping cycle10 times.
Key notes to the exercises
- Only contract as hard as you are comfortable. Don’t force it.
- Don’t over do it, don’t do them if they are feeling sore. Let them recover before exercising them again.
- Don’t do them if you have a catheter.
- Helps reduce the likelihood of developing prostate cancer.
- Reduces incidences of uterine prolapse.
- Improves bladder control.