Health conscious women of all ages know the many benefits of doing weekly exercises to keep their body strong and functioning well. Can exercises enhance or recharge a paltry orgasm? Definitely!
Let's first review the details of “The Big O”
The Female Orgasm
Orgasm is defined as the rhythmic contraction of the pelvic floor muscles following clitoral stimulation. These muscles quickly contract 10-15 times during orgasm. Women can feel these contractions in both the vaginal and anal areas because the pelvic floor muscles surround these openings as they lie inside the base of the pelvis (that's why they are called pelvic "floor" muscles).
A healthy orgasm requires the pelvic floor muscles to be both flexible & strong, not constantly tense and weak. The nerves that travel from the spine thru the pelvis to innervate the sexual organs must have an open pathway, not squeezed by scar tissue, tight muscles and/or restricted fascia. Same for the blood vessels that they have no barriers for good blood flow to the pelvic region.
Women of any age can experience more intense orgasms by stretching and strengthening the pelvic floor, core and hip muscles. Practice-makes-perfect applies here too, so masturbating or having sex on a regular basis (once a week or once every 2 weeks, as long as there is consistency, this can further enhance your orgasmic response and experience.
Exercises to Enhance your Pleasure:
Here are some general exercises to do 2/3 times a week for 6-8 weeks before noting changes – remember it takes muscles a full 8 weeks for strength gains to show functional changes!
Consult a pelvic physical therapist for a full evaluation of your pelvic floor and core and to receive a tailored exercise program
Pelvic floor stretch: Happy Baby (see video)
Breathe deeply expanding your stomach and pelvic floor as you inhale, relax as you exhale. Do 10 breaths
Hip Openers (2 videos)
1.) Piriformis in chair – for beginners hold stretch for 30 seconds, repeat on both sides.
2.) Pigeon stretch – hold stretch while breathing for 30 seconds repeat on both sides
Bridges combined with Pelvic Floor muscle contractions (2 videos)
1.) Basic level both feet on the floor: Breathe out as you squeeze your pelvic floor and gluteals together while lifting hips off floor. Inhale as you lower to just hovering off the floor Repeat 20 reps
2.)Advanced single leg Bridges: Breathe out as you squeeze your pelvic floor and gluteals while lifting hips off the floor. Inhale as you lower to just hovering off the floor. Repeat 20 reps Both sides
Lower Abdominal Strengthening (1 video)
Do 2 sets of 20 reps
Pelvic floor Quick Flicks:
To strengthen the fast twitch pelvic muscle fibers which fires during orgasm, Contract your pelvic floor muscles fully for 1 second, then relax, Repeat 20 repetitions. Do 2x a day.