Sex & Intimacy
A little background… Pelvic floor exercises (Kegels) are an essential part of women's health. They help to strengthen the muscles that support the bladder, uterus and recturm. Doing pelvic floor exercises will prevent conditions such as incontinence, prolapse and help to achieve stronger orgasm.
One effective way to do pelvic floor exercises is by squeezing a ball between the knees. To begin, find a small ball or pillow that you can comfortably squeeze. Lie down on your back with knees bent and feet flat on the floor. Place the ball between your knees and gently squeeze it as you exhale. Hold the squeeze for a few seconds then release as you inhale. You will feel the hollow of your stomach press down on the floor. Repeat this exercise for 10-15 repetitions, taking care not to over exert yourself. As you become more comfortable you can gradually increase the length of time you hold the squeeze. Squeezing a ball between your knees is an effective way to engage the pelvic floor muscles, vaginal wall, while also working the inner thigh muscles. It is a low impact exercise that can be done at home, making it an ideal option for women who may not have time to attend a gym or fitness class. In addition to pelvic floor exercises there are other ways to support pelvic health including maintaining a healthy weight and avoiding constipation.
Utilizing this exercise while having penetrative sex will enhance orgasm for both of you.