Written by Zeke, for Libido Adult Store
Yep, that’s right - your pelvic floor muscles! This is where some of your most important bits reside - the urethra, anus, and vagina all pass through your pelvic floor. It supports the bladder, and uterus, and the pelvic floor also has links to the perineum and perineal sponge - two fantastic pleasure centers. So you can see how it’s pretty important, right? With valentine's day just around the corner, why not add it to your new exercise regimen? You can start as soon as today!
With every New Year comes an increase in gym memberships. Personal trainers see a boost in commissions and everyone’s facebook feed is chock-full of motivational words, declaring a commitment to be fit. But while you’re working on those abs, quads, biceps and glutes, have you given any thought to your pelvic floor muscles?
Maintaining the health of your sex organs only makes sense, and exercising the pelvic floor has more benefits than simply having better sex. Pelvic Floor First states that:
“Pelvic floor muscle exercises can help:
improve bladder and bowel control
reduce the risk of prolapse
(in women, this may be felt as a bulge in the vagina or a feeling of heaviness, discomfort, pulling, dragging or dropping
in men, this may be felt as a bulge in the rectum or a feeling of needing to use their bowels but not actually needing to go)
improve recovery from childbirth and gynaecological surgery (in women)
improve recovery after prostate surgery (in men)
increase sexual sensation and orgasmic potential, and
increase social confidence and quality of life.”
Kegel exercises are a great way to shape back up and find greater sensitivity and control during sex - and doing it is easier than getting (and maintaining!) a six pack. To locate them, try stopping your flow while urinating - the muscle you feel tightening when you do this is the same muscle you will be exercising (keep in mind that stopping your flow is not an exercise - just a handy way to locate the correct muscles). As with any exercise, make sure your body is relaxed, and maintain a deep breathing pattern to flex along with. You can do these exercises on your own, without the aid of added accessories - this type of exercise can improve bladder function and sexual function and benefits people of all sexes. To do this exercise, locate the correct muscle, relax, and tighten. Squeeze the muscle about 15 times, or for a few seconds at a time. Try not to tighten your bottom or your thighs when squeezing. Doing this short exercise every day is perfectly safe - just don’t attempt to do it while going to the bathroom, and keep in mind that over-contracting can result in muscle soreness. If you are unsure about whether or not you have located the correct muscles, speak to a professional before continuing.
Many people prefer to use tools to help them strengthen their kegels. Kegel balls, or ben-wa balls, are a great way to have fun while easily strengthening your pelvic floor. Available in all shapes and sizes, you can find them in bodysafe materials such as silicone, plastic, steel, and glass. They are available as single balls, or with a harness, so that they are safe for anyone to use. Choosing the right size depends on a couple factors; generally, the sizes are determined by whether or not you have given birth before, and your experience with using kegel balls. Often, kegel balls will contain a smaller weighted ball inside - when this smaller ball moves around, it “pings” your PC (pubococcygeus) muscles. These muscles can be used during sex, for greater control and intensity for both partners, and have even been known to help enhance orgasms! Kegel balls are to be used vaginally, and are not recommended to be used in any other fashion. To use them, simply insert one or two at a time into your vagina and use your kegels to hold them in. Kegel balls do not need to be inserted much further than the vaginal opening. Simply relaxing your muscles should be enough for the kegel balls to come out easily. You could also use vibrating kegel balls or an egg-shaped bullet for a little extra fun!
If you have a penis, you’re probably not interested in using kegel balls; everyone has pelvic floor muscles, though, and everyone can benefit from exercising them! The same rules apply as above: locate the muscles used to stop urination midstream, or the muscles used to pass gas, and tighten them. Squeeze the muscle about 15 times, or for a few seconds at a time. Kegel exercises can be used during sex to help boost or maintain erections. You might also be surprised to find that exercises already incorporated into your routine, such as jumping jacks and wall squats, and pilates positions such as bridge and raised-leg-crunches are already working to strengthen your pelvic floor.
Feel like you’re not getting results yet? Don’t worry, all exercise takes time. Around the same time you start to notice those abs forming, you should also be able to notice the benefits of your pelvic floor exercises. It’ll take a few months of regular exercise; don’t get discouraged!
Maybe you’re already an expert at kegels, or pelvic floor exercises simply aren’t your jam - the good news is that sex itself is a great addition to any exercise regimen! While definitely not a suitable replacement for exercise, according to Berkeley Wellness, it is possible to burn up to 4 calories per minute while having sex - and who can complain about that? Having regular sex on top of consistent exercise such as walking, jogging, and strength training, means your whole body has the potential to get into some pretty good shape. “30 minutes of sex can burn in the neighborhood of 85 to 100 calories,” according to CNN. And mixing it up by using different positions is not only super fun, but a great way to build strength - and a good excuse to extend your yoga practice into everyday life. Strengthening benefits can be found in solo sex, too - who said thrusting that wand was easy? Using plugs to exercise your pelvic muscles is another great way to “squeeze in” those kegel exercises. Plugs can be used anally, and even vaginally (but please, use a separate, clean plug if you choose to do both!)
Libido Adult Store has a great selection of kegel balls and other accessories, conveniently located in the heart of midtown at 1052 S Virginia St. Our knowledgable staff will help you find everything you need to get started, so why not reward your efforts by picking up a new toy to start exercising with? After all, you deserve it - and your partner will thank you, too.
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