Training your pelvic floor
Sex Facts

Training your pelvic floor

By Janna, 17.08.2023

We shouldn’t overdo it, because a woman can also feel too tight for her man, but it can be useful to train the pelvic floor muscles. After pregnancy and as we get older, the pelvic floor muscles can become weaker. But there’s no need to stress, there are plenty of ways to bring tightness back. Just like with a tight stomach, it does take some discipline but you can also turn it into a fun moment for yourself.

Muscle group

Training the pelvic floor muscles can contribute to a woman’s health and sexual pleasure. The pelvic floor is located at the bottom of the pelvis and is a muscle group with a number of important functions, such as supporting the bladder, uterus, and bowels. If these muscles get weaker, you can start having various unpleasant problems, such as incontinence, prolapse and sexual problems. Luckily, there are various ways to train and strengthen these muscles, including Kegel exercises.

Kegel exercises

Kegel exercises are an effective way to train the pelvic floor muscles. With these exercises, the idea is to tighten the muscles around your vagina, anus and urethra, just like when you try to hold in urine or stool. Hold this for about five seconds and then relax again. Repeat for ten to fifteen times in a row and do this three times a day. Try to extend the muscle contraction with every repetition. Over time, you can gradually increase the number of repetitions and duration of the contractions.


Next to Kegel exercises, there are more ways to train the pelvic floor muscles. You can, for example, do yoga or Pilates, which both focus on strengthening your core and improving overall posture. 


It’s important to keep up a regular practice, even if you have no complaints. Because training the pelvic floor muscles can help to prevent or reduce complaints. Additionally, it can contribute to a better sexual experience and improve self-confidence. By taking a few minutes every day to train these muscles, you invest in your health and that also makes you feel better about yourself. So it can be a confidence boost too!

Professional help

If you have complaints that hinder you in daily life, or are not sure whether you do the exercises correctly, you can always consult a physiotherapist or pelvic floor specialist. These professionals can help you find and train the right muscles, and advise you on which exercises are most suitable in your situation. They can also guide you in building up the exercises and reaching your goals.

Sexual pleasure

By training your muscles, you learn to get better control of your body, which can come in handy during sex. You can experience more intense orgasms, and, because the vagina gets a little tighter, both you and your partner will experience more pleasure during penetration sex. Be careful not to overdo things and exercise too much though. Because if a vagina gets too tight, that could become very unpleasant for both partners. For example, the frenulum of the penis might tear if you push a larger penis into a tight vagina, and that’s something you surely want to avoid!

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