Want a Better Sex Life? Read On

by Holly St. Lifer (Subscribe to Holly St. Lifer's posts)
Jul 30th 2009 3:00PM

I don't know about you, but my strength routine doesn't include toning the muscles in my vagina. Yet experts at the recent American College of Sports Medicine's Health & Fitness Summit & Exposition announced that those muscles, referred to as the pelvic floor, are an overlooked aspect of women's health, particularly as we age.

Photo: Datu Ramel

These muscles often weaken as a result of childbirth and menopause and can cause incontinence, an accidental release of urine that can happen from just coughing or laughing. And if you're one of the 20 million women with the condition, that can't make you feel too sexy -- particularly during beach season. But here's the good news: Kegel exercises can help. And in a study conducted by the Women's Health Foundation, in which incontinent women did pelvic exercises, the results showed a good deal more than improvements in bladder control: Over a third of the women reported more powerful orgasms and better sex overall.

"Stronger muscles improve circulation which in turn creates more intense orgasms," says Jennifer Hebert-Beirne, the Director of Research & Development at the WHF.

You only need to do Kegel exercises for a few minutes a day to tighten your pelvic floor and get that blood flowing to all the right places. You can do them anywhere -- while waiting on line at the market or sitting in traffic, for instance. Or just make them a part of your overall gym workout. Simply tighten the muscles you use to hold urine for 10 seconds. Rest for 10 seconds. Repeat 10 times. Do it twice a day. You can also check out these Kegel variations.

If these exercises help you, let us know.

Comments (5)

Reader Comments (Page 1 of 1)

Edguider 8-01-2009 @ 3:55PM

Kegels are great for women but let's not leave men out of this equation. Kegel exercises benefit men dramatically when it comes to Erectile Dysfunction. They can even hep guys control their orgasms to last longer.

Great article on AskMen about Kegels
http://www.askmen.com/dating/love_tip_60/67_love_tip.html

How to correctly do Kegel Exercises Video:
http://www.edguider.com/edblog/2008/09/19/video-on-how-to-do-kegel-exercises/

Plus they are so simple to do, just 5 minutes on your carpet will do :)

Tasha Mulligan 8-03-2009 @ 3:29PM

In addition to kegels, women will benefit from strengthening their entire pelvic floor and coordinating muscles. The pelvic floor muscles related to sexual function is the urogentital triangle.. These muscles are sexual in function and contract along with other muscles of our pelvic floor during orgasm.

Perhaps more info than you wanted -- but you can find an outline of the exercises to do, in addition to your kegels at www.hab-it.com.

As you mentioned, when you contract these muscles, you are increasing blood flow to the area. Increased blood flow increases the reactivity and sensitivity of those muscles, which can only be positive for sexual function. In addition to increased sensitivity, as you perform these exercises regularly, you will be strengthening all of these muscle groups as well. As you strengthen the muscles of the urogenital triangle, you are increasing your chances of experiencing longer and stronger orgasms.

and the added bonus of strengthening the entire pelvic floor is stronger abs!

Best,

Tasha Mulligan MPT, ATC, CSCS
Physical Therapist
creator of Hab-It Pelvic Floor dvd

michael 8-31-2009 @ 6:18PM

Good article. Kegal exercises are good for women, but NOT good for men even though you see it recommended for men everywhere. Kegal exercises stimulate sympathetic nervous function which stimulates the ejaculation response. So men with premature ejaculation problems will actually make the problem WORSE not better. The key is to promote parasympathetic nervous fuction in men for erection and "performance." For women kegal is fine because it promotes orgasms and keeps you young.

http://www.buyroyaltiger.com

syam 9-05-2009 @ 10:58AM

so, what is good exercise for men?

hrootbeer 10-18-2009 @ 9:20AM

Everyone these days is sensitive about their image and there look. I wanted to lose a few pounds and get back into some old clothes. this site www.newyou3030.com helped out alot. It helped me and I know it can help you too.