Is it possible to have sex that is just too good? I think not. The truth is that our experience during sex is greatly dictated by our relationship with our body, and more specifically, our connection with our vajayjay muscles.

I’m constantly asking my clients to do Kegels during workouts (and outside workouts, for that matter). Strengthening the pelvic floor, also known as the Pubococcygeus (PC) muscle, is essential for engaging our deep spinal stabilizers, preventing vaginal prolapse and leaky lady syndrome later in life.

Strength training tightens and tones muscles, so the side benefits of a strong pelvic floor are obvious. Plus strong muscles have more nerve endings. More nerve endings mean more sensations during sex. Exercise also improves circulation; very important for the smaller muscles of the pelvic floor responsible for engorging the clitoris when we’re ready for some action.

But don’t take it from me. I interviewed Jessica O’Reilly, a Toronto-based sexologist registered with the American College of Sexologists. Dr. Jess has completed her Ph.D. in human sexuality and holds degrees in education and sexual diversity studies from the University of Toronto.

Why does strengthening the pelvic floor improve sex for women?
Great question! Strengthening the pelvic floor can improve circulation to the genital region and increase awareness of your sexual response. Toned PC muscles can intensify orgasms and as you get in touch with how your PC muscles tense and relax, you can learn to contract them to bring on orgasm during sex or masturbation. Some women can even make their orgasms last longer and promote multiples through well-timed PC muscle contractions.

Can men benefit from strengthening their pelvic floor muscles?
Strengthening them offers similar benefits for men: intensified orgasm, more orgasmic control, the ability to last longer (or shorter) as desired and improved sexual response.

What are your tips for working Kegels into your day to day life?
Work your PC exercises into your daily routine. Do them at a stoplight, while in a snore-worthy boardroom meeting or as you relax before bedtime. You may even find that doing the exercises puts you in the mood for some intimate fun!

What's your favourite exercise for strengthening the pelvic floor?
I don't think balls, wands or other exercisers are generally necessary for PC exercises. For women, I often suggest that they place a finger inside the vagina while learning to contract their muscles to learn to recognize the squeezing sensation. Here are a few thoughts and tips on my website.

Thanks for those great tips, Dr. Jess!

My favourite public exercise is what I refer to as “Suffocating the Leprechaun”. You can do this exercise anywhere, anytime without people noticing. This twisted imagery works!:

Imagine you’re trying to suffocate a leprechaun inside your vagina. Start by inhaling and on the exhale pull your navel towards your spine and pull your pelvic floor muscles up and in. Hold for 10 seconds squeezing as tight as you can.  Repeat 10 times, several times a day.  

Now it’s time to enjoy your strong pelvic floor muscles!

What’s your favourite pelvic floor exercise? Chime in below.  

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