Simple exercises for longer and stronger orgasms

Illustration of a woman in black lingerie on a pink background with several ovarian illustrations on top
Use these moves to strengthen your pelvic floor (Picture: Ella Byworth)

Orgasms are great. Let’s not beat around the bush here.

They feel good, and we want to be having more of them. But it would also be nice if we could make them last longer and feel more powerful – and there is actually a way to do that.

Having a strong, healthy pelvic floor can improve your sex life. Strong muscles down there can increase sensation and boost blood flow to the vagina – which means longer and stronger orgasms.

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Fitness and motherhood blogger, Rosie Stockley, has teamed up with women’s health brand, Elvie to create a simple set of exercises you can do to strengthen your pelvic floor – and improve your sex life.

The ‘big squeeze’ orgasm-improving home workout

A quick reminder for everyone: the focus is on activating and then relaxing. So pull up and inwards when activating, then simply relax – don’t push or press downwards as this can do damage.

Slow and steady to start

X10 reps

To exercise the ‘endurance’ aspect of the muscle. This will work almost automatically in everyday life, and promises to help make orgasms more intense. 

Exercise details: Breathe in fully and feel the diaphragm and stomach expand.

As you exhale, work to engage the pelvic floor internally, either focusing on the back passage or front – or both.

Hold for a sustained count of 10, or as long as possible up to that point.

Allow for a full relaxation of the muscle, and take time to breathe deeply in between.

On all fours for the main event

X10 reps

It’s important to strengthen the lower abdomen and deep back muscles to help protect the spine and pelvic floor from adverse load.

Exercise details: It’s time to get on all fours – into the tabletop pose for those who do yoga.

Your arms should be directly under your shoulders and knees under hips with your head parallel to the floor.

Now it’s time to start engaging your core.

First, tip the pelvis under ever so slightly. You should feel a little tension across the base of the abdomen. Inhale, expanding your tummy and hold the breath.

Then use one hand to gently guide your belly button slightly up and in before placing the hand back on the floor.

Finally, exhale through pursed lips and relax your muscles.

Ramping it up for the finale

X10 reps 

To exercise the ‘fast twitch’ action of the pelvic floor muscles which activate when we need sudden extra support.

These muscles will contract when we are moving in a higher intensity way – for example when jumping, coughing, sneezing or orgasming.

The muscle memory for quick activation needs to be cultivated so that the muscle can automatically work to support in times of extra pressure.  

Exercise details: Breathe in fully and feel the diaphragm and stomach expand.

As you exhale work to engage the pelvic floor internally, either focusing on the back passage or front – or both.

This time the movement is a pulse – think upwards and inwards – with a quick release, to a count of 10.

The muscle will be then fully relaxed, a breath taken and the process repeated up to 10 times.  

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source https://metro.co.uk/2020/05/19/simple-exercises-longer-stronger-orgasms-12726823/
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