Pelvic floor exercises, also known as Kegel exercises, are designed to strengthen the muscles that support the bladder, uterus, rectum, and other pelvic organs. These exercises are often associated with improving bladder control, but they also have a significant impact on sexual health for both men and women. By improving muscle tone in the pelvic area, pelvic floor exercises can lead to enhanced sexual function, improved orgasms and greater sexual satisfaction.
Understanding the pelvic floor muscles
The pelvic floor muscles form a supportive sling at the base of the pelvis. They are responsible for controlling urination, supporting the bowels and maintaining the tightness of the vagina and rectum. These muscles also play a key role in sexual activity because they contract during orgasm and support the sexual organs. Over time, factors such as aging, childbirth and physical inactivity can weaken these muscles, leading to problems such as incontinence and decreased sexual satisfaction. Fortunately, pelvic floor exercises can help reverse these effects.
Benefits of pelvic floor exercises for women
For women, pelvic floor exercises offer a variety of benefits, including:
- Increased sensation and orgasmic potential: Strengthening the pelvic floor muscles can lead to increased blood flow to the vaginal area, increasing sensitivity and sensation. This can enhance sexual arousal and make it easier to achieve orgasm. Strong pelvic muscles also contract more strongly during orgasm, intensifying the experience.
- Improved vaginal tightness: Over time, the muscles around the vagina can lose tone due to childbirth, menopause or simply aging. Kegel exercises help restore this muscle tone, which can lead to increased friction during intercourse, potentially enhancing pleasure for both partners.
- Better bladder control: Many women develop urinary incontinence after childbirth or as they age. By strengthening the pelvic floor muscles, women can reduce the chance of leaking during physical activity or intercourse, which can make some women feel more confident during sex.
- Postpartum Recovery: After childbirth, the pelvic muscles may weaken and stretch. Pelvic floor exercises can help speed recovery, restore muscle tone, and improve sexual function.
Benefits of pelvic floor exercises for men
Men can also benefit from pelvic floor exercises in several ways:
- Improved erectile function: The pelvic floor muscles support the penis and play a key role in achieving and maintaining an erection. Studies have shown that pelvic floor exercises can help improve erectile dysfunction by increasing blood flow to the penis and enhancing the strength of an erection.
- Enhanced ejaculation control: Stronger pelvic floor muscles can help men gain more control over ejaculation. This can be especially beneficial for men who experience premature ejaculation, as stronger muscles can help them delay ejaculation and prolong sexual activity.
- Better orgasmic control and sensation: As with women, pelvic floor exercises can improve the intensity of orgasms for men. Stronger pelvic muscles contract more forcefully during orgasm, potentially leading to more satisfying sexual experiences.
- Reduced sexual pain: Pelvic floor exercises can help men reduce sexual pain, especially for those with Chronic Prostatitis/Chronic Pelvic Pain Syndrome (CP/CPPS), which causes pain in the pelvis, genitals, and lower abdomen, especially during and after ejaculation. Strengthening and relaxing the pelvic floor muscles reduces muscle tension and spasms, improving blood flow and muscle control. This helps relieve discomfort and contributes to more satisfying sexual experiences by reducing pain and tension.
How to do pelvic floor exercises
Pelvic floor exercises are simple and can be done almost anywhere without anyone knowing. To identify the correct muscles, try stopping the flow of urine in the middle. The muscles you use to do this are your pelvic floor muscles. Once you’ve identified them, you can do pelvic floor exercises by following these steps:
- Contract your pelvic floor muscles for about five seconds.
- Relax the muscles for five seconds.
- Repeat this cycle 10 to 15 times.
- Perform three sets of these exercises per day.
It’s important not to hold your breath or use other muscles, such as your abdomen or thighs, while doing Kegels. For best results, consistency is key and improvements in sexual function can be felt after a few weeks of regular practice. In addition, pelvic floor physical therapists can help guide the process if self-directed exercises are not enough.
Conclusion
Pelvic floor exercises are a simple but powerful tool for enhancing sexual health in both men and women. By strengthening the muscles that play a critical role in sexual function, these exercises can lead to better orgasms, improved bladder control, and increased sexual satisfaction. The benefits of pelvic floor exercises extend beyond sexual health, potentially improving urinary continence and other areas of life.
For more information on this topic, read these publications from ISSM Journals: The Journal of Sexual Medicine, Sexual Medicine Reviews, and Open Access Sexual Medicine:
References:
Cohen, D., Gonzalez, J., & Goldstein, I. (2016). The role of pelvic floor muscles in male sexual dysfunction and pelvic pain. Sexual Medicine Reviews, 4(1), 53–62.
Dorey, G., Speakman, M., Feneley, R., Swinkels, A., Dunn, C., & Ewings, P. (2004). Randomized controlled trial of pelvic floor muscle exercises and manometric biofeedback for erectile dysfunction. The British journal of general Practitioners: the journal of the Royal College of General Practitioners, 54(508), 819–825.
Sartori, DVB, Kawano, PR, Yamamoto, HA, Guerra, R., Pajolli, PR, & Amaro, JL (2021). Pelvic floor muscle strength correlates with sexual function. Research and clinical urology, 62(1), 79–84.
