Unlock Better Sex with These 5 Pelvic Floor Exercises!

By: Dr. Jocelyn Connolly, Pelvic Floor Specialist

Have you ever thought about sex as a skill? Just like running or weightlifting, sex is a physical act that can be practiced, trained, and refined. Sure, there might not be a "right" or "wrong" way to move during sex, but there's definitely a spectrum of skill. Think about the runners you see on the street—you can tell who's more skilled and who's less so. The same principle applies to sex: the way you move and show up in your body can greatly impact your experience.

This concept became crystal clear to me through my own struggles with vaginismus, which opened my eyes to the idea that, just like any physical activity, sex can be trained for. With the right intentionality and exercises, you can enhance your motor control, strength, flexibility, sensory responsiveness, and endurance, making you more skilled in the bedroom. So, what exercises are best? Well...that depends on the kind of sex you're having. For now, let's focus on the basics. In this article, I’ll cover five fundamental exercises everyone should know to unlock better sex. And if you’re curious for more, don’t hesitate to reach out—though maybe keep your deepest secrets to yourself (just kidding, kind of).

1. Kegel Exercises: The Foundation of Pelvic Floor Connection

What It Does: Kegels improve your connection to your pelvic floor muscles, and if programmed correctly, can even improve pelvic floor muscle strength which support your internal organs and contribute to sexual sensations. Strong pelvic floor muscles can enhance your control during sex and improve orgasms.

How to Do It:

1. Identify your pelvic floor muscles by imagining a bean at the opening of your vagina and one at the opening of your anus then begin tightening around both beans and lifting them into the canals simultaneously (one bean sitting in the vaginal opening, one sitting in the opening of the anal canal).

2. Do this when exercising (especially core exercises!!), completing functional movements or activities such as cleaning the house, going for a walk, or lifting your kids.

3. AVOID doing this while you are in the car driving. Unless you have to pee.

4. Do this before coughing, sneezing, laughing, or blowing your nose. 

Application In The Bedroom:

Intentionally connecting (another word for engaging) to your pelvic floor muscles while getting sexy can increase sensation and pleasure. This can also help you reach orgasm more easily or more quickly -- if that is what you want.

Tip 1: The way you engage your pelvic floor muscles should match the demand of the task. Avoid squeezing as hard as you can for the heck of it. You can do more harm than good that way. 

Tip 2: Your pelvic floor muscles work with other areas of your deep and outer core. When you are engaging during your workouts, gently connect to your abdominal muscles and be sure to breathe when you are engaged!

2. Hip Thrusts: Strengthening Core, Pelvic Floor, & YOUR BUM

What It Does: Hip Thrusts not only strengthen the pelvic floor but also engage the glutes and core, providing overall support and stability that enhances sexual function and pleasure.

How to Do It:

1. Sit on the floor with your upper back resting against a bench or elevated surface and knees bent.

2. Place a weight or barbell across your hips (optional for added resistance).

3. Squeeze your glutes as you lift your hips toward the ceiling pressing through your heels and the balls of your feet relatively equally. 

4. Lower back down slowly.

5. Repeat for 1-3 sets, 10-15 times.

Tip: Ensure your movement is controlled and avoid overextending your lower back by staying connected to your deep core.

Application In The Bedroom:

Hip thrusts are one of the two basic movement patterns adopted during sex. Being intentional on which you are implementing can make things feel better. Lack of intention can lead to default movement strategies that are contributing to lack of pleasure... or even worse - pain!

3. Pelvic Tilt: Enhancing Flexibility and Strength

What It Does: The Pelvic Tilt exercise helps improve flexibility and strength in the pelvic area, which can enhance sexual pleasure and reduce discomfort during intercourse. Because this exercise involves more coordination it improves your brains map of the tissues around the pelvis which can lead to more pleasure during sex.

How to Do It:

1. Lie on your back with knees bent and feet flat on the floor. Challenge yourself further by extending your legs out straight. 

2. Gently flatten your lower back against the floor by tilting your pelvis upward.

3. Hold 5 to 30 seconds, then release.

4. Repeat for 1-3 sets, 8-15 reps (it depends on your overall goal!)

Tip: Tilt your pelvis upward by connecting to your pelvic floor muscles and drawing your belly button in towards your spine, also keep your legs relaxed . Keep connecting to your muscles until your back starts to flatten towards the ground. Avoid squeezing your glutes - unless you do it purposely! 

Application In The Bedroom:

Pelvic tilts, especially the posterior tilt, are one of the core movement patterns you'll often find in foundational sex techniques. I love them because they primarily engage the pelvic floor and abdominals, rather than the glutes. However, you can also intentionally activate the glutes for a different experience if desired.

4. Side-Lying Clamshells: Targeting the Outer Pelvic Muscles

What It Does: Side-Lying Clamshells strengthen the outer pelvic muscles and glutes, which can contribute to improved pelvic stability and enhanced sexual experiences.

How to Do It:

1. Lie on your side with knees bent and feet together.

2. Keeping your feet together, lift your top knee as high as you can without moving your pelvis. Hold 5 seconds.

3. Lower the knee back down.

4. Repeat 10-15 times on each side.

Tip: Ensure your movements are controlled and avoid rolling your hips backward by staying connected to your core. Lead from your hip joint versus your knee.

Application In The Bedroom:

Sneaking in hip rotation during sexy time can elevate the experience for some, do nothing for some, or trigger pain for others. Doing clamshells and other variations of hip rotation can at minimum, improve the health of your pelvic floor or hip stability system so that you don't feel like your body is breaking or spasming.

5. Reverse Kegels: Relaxing the Pelvic Floor

What It Does: Reverse Kegels help to relax the pelvic floor muscles, promoting better muscle balance and reducing tension, which can enhance sexual comfort and pleasure.

How to Do It:

1. Sit or lie down comfortably with your back straight.

2. Focus on gently dropping your pelvic floor and gently pushing out your lower belly as you inhale, as if you were trying to make your belly look pregnant.

3. Hold the gentle push for 5-10 seconds, then relax.

4. Repeat 10-15 times.

Tip: Practice deep breathing while performing Reverse Kegels to aid in relaxation and effectiveness.

Application In The Bedroom:

Reverse kegels during initial insertion can really help for individuals who have pain. It also can add a nice element mid sexy time to give your muscles a rest - especially for individuals who are highly active in their exercise routines OR are current/former athletes.

Why Pelvic Floor Health Matters

Maintaining a strong and flexible pelvic floor can greatly impact your sexual health and satisfaction. Strong pelvic floor muscles improve muscle control, enhance sensation, and contribute to more intense orgasms. Moreover, exercises that address muscle tension, weakness, and imbalances can help reduce discomfort and enhance overall intimacy.

By incorporating these exercises into your routine, you can take proactive steps towards a more satisfying and pleasurable sex life. Remember, consistency is key, and combining these exercises with a healthy lifestyle can lead to long-lasting benefits.

Ready to Transform Your Intimate Life?

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In this webinar, we’ll explore effective strategies and provide tools to help you unlock a more satisfying and comfortable intimate experience.

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Author: Dr. Jocelyn Connolly, PT

Doctor of Physical Therapy, Co-Founder of The Vagina Docs

Dr. Jocelyn, co-owner of The Vagina Docs, is a Doctor of Physical Therapy specializing in pelvic health. With a passion for helping women transform pain during sex into pleasure, she has dedicated her career to empowering women through education, top-notch clinical care, and innovative treatment approaches. Dr. Jocelyn’s expertise lies in guiding women to overcome pelvic floor dysfunction, enhance intimacy, and improve their overall quality of life. When she’s not treating patients or educating the community, she’s committed to advocating for women's health and wellness.

Learn more about Dr. Jocelyn and her work at www.vaginadocs.com