A healthy and toned pelvic floor is essential for better sex. The pelvic floor is considered one of the core muscles and is located just beneath your pelvis. When you have a strong and healthy pelvic floor, you can have an improved sexual response. This means better arousal, increased sensation and … wait for it … stronger, more intense orgasms.
“Engage your pelvic floor” is likely to be the first cue you hear in a Pilates class, making Pilates exercises very efficient in working this group of muscles and connective tissue. In particular, these three simple moves really target the pelvic floor. Before you try them, you’ll want to know how to engage the pelvic floor. Kegels used to be the norm, but “cutting off the flow of urine” has become dated. You can practice a newer technique by imagining that you are grabbing a blueberry with your vagina and then lifting it inside your body toward your belly button. Another way to practice it is to imagine elevator doors closing (the doors being your labia), and then the elevator goes up or lifts toward your belly button. Keep those cues in mind as you try these moves, and get ready for better sex.
Lie on your back with your arms by your sides, knees bent, and feet flat on the floor about 4 to 6 inches apart. Engage the pelvic floor by "closing the elevator doors" and lifting the elevator toward your bellybutton. As the elevator starts to lift, begin lifting your hips, slowly, off the mat. Pause at the top and inhale. As you exhale, lower your spine back down onto the mat slowly, one vertebra at a time. Relax your pelvic floor muscles as you return to the start position. Re-engage the pelvic floor muscles and repeat. Do 6 lifts.
Single Leg Teaser Prep
Lie on your back with both knees bent and feet on the floor. Reach your arms overhead. Extend one leg while keeping your inner thighs connected. Now engage the pelvic floor by "closing the elevator doors" and lifting the elevator toward your bellybutton. Reach the arms toward your legs as you roll up to the Teaser position. Slowly roll back down to the starting position. Switch legs and repeat, remembering to re-engage the pelvic floor muscles before rolling up into Teaser. Complete 6 reps on each side.
Do 6 Teaser Preps—alternating legs.
Start in a plank position. (You can also lower to your forearms for a modified plank.) Engage the pelvic floor by "closing the elevator doors" and lifting the elevator toward your bellybutton. Lift your right leg up and pulse it to the ceiling twice, then lower the toes back to the floor. Repeat on the left leg, keeping the pelvic floor engaged. Alternating legs, complete 6 reps on each side.