Pelvic floor exercises for women |  ORION Magazine

Pelvic floor exercises for women | BBFactory

With some women it seems like a bewitchment: the orgasm does not want to come during sex. Some come irregularly even when masturbating, although small helpers such as sex toys are used. There can be many reasons why this is the case. The head should of course be free, otherwise it can’t work. But some women say they just don’t feel enough to experience a climax. And that’s not because the male counterpart has a penis that is too small. But somehow it doesn’t feel the way you originally perceived it. We have a possible solution that many women underestimate: A strong pelvic floor!

Love muscle for better orgasm

Now you may be wondering what the pelvic floor muscles have to do with your sexuality. Unfortunately, this is not as obvious as one might think. Because many people know that the pelvic floor is mainly used to ensure that when you are tense, you don’t wet your pants or that a greater accident escapes unplanned. You then relax the pelvic floor muscle mainly on the toilet, just to urinate or to defecate. So far, so good… During an orgasm, however, the pelvic floor muscles play a role that should not be underestimated: when they come, the muscles contract very quickly and then relax again. This happens many times in a row.

Where is the pelvic floor muscle located?

If you’re not quite sure where your pelvic floor is at all, that’s not so bad. The pelvic floor muscles can be imagined as a thinner, but relatively large mix of muscles and connective tissue in several layers in the lower abdomen. It runs along both the rectum and the anus. In women, the pelvic floor muscles also enclose the vagina and urethra. This muscle tissue runs from the pubic bone to the coccyx almost once along the underside of your bottom. So the entire genital area is actually surrounded by the pelvic floor muscles. The female pelvic floor muscles are slightly less powerful than the male ones because they have three openings in their tissues (vagina, urethra and anus) compared to two openings (urethra and anus) in the male pelvic floor.

Anatomical functional drawing of the woman - pelvic floor

functions of the pelvic floor

The pelvic floor has different functions for the human body. First and foremost, it ensures a stable posture, because as a supporting muscle it interacts with both the abdominal muscles and the back muscles. In addition, the pelvic floor ensures that the internal body organs such as the bladder, intestines or uterus remain in the right place. It has a supporting function for these organs. If the muscles are not exercised, the organs can shift, which usually manifests itself in massive discomfort. By the way, the pelvic floor muscles help women during childbirth and also after pregnancy. Not only does it support the uterus, its great elasticity also helps to open the vagina and push the child out. A strong pelvic floor ensures that fewer injuries occur during childbirth and that the vagina regenerates better after pregnancy.

Experience a more intense orgasm

The muscle is also of enormous importance for female sexuality. It is not without reason that it is colloquially referred to as the love muscle. The trained pelvic floor muscles ensure that all important sexual organs are properly supplied with blood and that the nerve tracts can be addressed more intensively. As a result, sensitivity in the intimate area increases. As a result, women feel more during stimulation. This also makes orgasms more likely. In addition, women with a trained pelvic floor can create an additional stimulus during sexual intercourse. The tightness of the vagina on the penis is varied through targeted tensing and relaxing. Many men are not even aware of this technique during sex, so this type of stimulation is perceived very positively.

Pelvic floor training – the exercises

In order to achieve a trained or strong pelvic floor, you also have to train the muscle regularly through targeted pelvic floor training. But first you should be able to feel the muscle at all, otherwise you won’t be able to train it. It is best to use a softer roll or a well-folded towel. Place this towel on a chair with a hard seat and sit on it so that the towel runs parallel between your legs. Due to its own weight, the roller should press on the dam. That’s where the muscle is. Alternatively, you can feel the tightening when you hold the stream briefly while urinating or the relaxation when you continue urinating. Don’t try this too often though, as it’s not good for your bladder.

Get the intensity right

If you can feel the muscle, you can start training. But beware: This muscle can also develop muscle soreness when overtrained, which feels extremely unpleasant. Despite all your motivation, you should start with moderate training and then gradually increase the intensity or the number of repetitions (or both). In the following we will introduce you to different exercises that are well suited for pelvic floor training for women. We’re going from complex drills to local drills here. This means that the first exercise trains other muscles in addition to the pelvic floor, while the last exercise trains the pelvic floor very selectively and no other muscles.

The deep squat

Let’s start with the squat. It ranks as one of the most popular strength exercises right now if you look around on social media. And rightly so: there are not many exercises that activate as many muscles in the body as this exercise. In addition to the pelvic floor muscles, the leg muscles and buttocks are trained in particular. So you get nice side effects with more muscular legs and a tight butt. For the squat, stand with your feet shoulder-width apart and your toes point outwards at an angle of about 20 degrees. Then slowly move your pelvis back and down at the same time. The knees follow in the same direction that the toes point. You should try as much as possible not to bring your knees over your toes when imagining a line from your toes. You can stretch your arms forward to keep your balance.

Deep squat for the pelvic floor

The knees are bent more than 90 degrees in the deepest position. (This is supposed to be a knee-gentle position. If you have problems with your knees, you should avoid this exercise.) The back (especially the lower back) stays straight the entire time. You must not make a cat hump! When you reach the lowest position, do the same movement again, only straightening up as you do so. To increase the intensity, you can also remain in the lowest position. This is particularly effective for the pelvic floor. Once you’ve done that and also increased the number of repetitions, you can work with additional weights. A barbell works well for this. However, you should definitely get advice from a sports or fitness trainer for correct execution, who will check your execution! If you do the exercise with additional weight incorrectly, you damage your health!

Yoga exercise for pelvic floor muscles

The second exercise that strengthens the pelvic floor is the “Cat-Cow” yoga pose. For this exercise, you kneel down, bend forward and support your arms so that they are at a 90 degree angle to your upper body. You look at the floor during the starting position. Now you start kneeling to make a big cat’s hump. You can hold the position for 1-2 seconds and then lower your abdomen so that you’re trying to exaggerate into a hollow back position. This is usually not possible due to the mobility and the upper body is parallel to the floor in this position. The head is kept straight at all times as an extension of the spine. Hold the position briefly and then switch back to the Katzenbuckel. You repeat this a few times (max. 12 repetitions). Take your time with the execution and concentrate on the feeling in your pelvic floor.

The Kegel exercise – the classic!

As the third exercise, we present what is probably the most well-known pelvic floor exercise in the world: the Kegel exercise. It is named after urologist Arnold Kegel, who developed exercises to treat urinary incontinence in the 1940s. This is why people also speak of “kegelling” when talking about this pelvic floor exercise. The patients who performed the exercises regularly reported not only better control over urination, but also improved ability to have orgasms and greater sensitivity in the genital area. Later, the exercises were also recommended for patients with erectile dysfunction and patients with a prolapsed uterus.

tension and relaxation

The Kegel exercises can be practiced very easily. Since you cannot see from the outside that the muscle is being trained, you can practice while working in the office, on the train or at the supermarket checkout. The exercise is limited to regularly tensing and relaxing the muscle. The muscle contraction (i.e. tension) should be held for about three to five seconds, and then the muscle should be relaxed again for three to five seconds. You repeat this at the beginning about six to eight times up to three times a day. If you have already trained a lot, you can increase the number of repetitions or sets during the day.

Love balls as an aid

For the fourth exercise you need a small tool, namely love balls. If you need a break from one of the previous exercises or you have problems feeling your pelvic floor, then love balls are the best choice for you! They are available in different shapes, colors and weight classes, but the function always remains the same. You insert the love balls vaginally with some lubricant and let them remain in the vagina. The best thing to do now is to take a few steps or move around a bit. Beginners should take the love balls out again after about ten minutes, otherwise the sore muscles will be too severe. With increasing training you can also increase the time.

Weight classes love balls

Beginners:under 70g
advanced:70g – 100g
Experts:ab 100g

Effective for better sex

If you have had enough training with the love balls, you will automatically get a better feeling for your pelvic floor. You will notice more quickly whether he is tense or relaxed and you can also control him more specifically. This allows you to bring him into play more specifically during sex. Your partner will definitely like it! You too will feel more and experience a higher intensity during your orgasm. Try it out, the training is definitely worth it! However, keep in mind that the old adage applies here too: practice makes perfect! But what don’t you do for a more intense sex life?! 😉

Video by Birte on the subject

Birte’s whisper in bed: “How does proper pelvic floor training work?”


Image: © JohanSwanepoel /

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