Many women exercise to get a better body shape. Especially during the summer time, when bikini season has arrived. They train their abs, legs, glutes and arm muscles. But these women forget the muscles you don’t see; the muscles that make them a gynecological goddess: the pelvic floor muscles!

Better sex and a dry pants

It’s kinda strange that there are extremely important muscles that are not being trained. Hello! Sex, bladder control? Pretty important right?

Every muscle that can prevent you from wetting your pants and that gives you better orgasms is one to cherish, ladies. They should be on top of your fitness list of your weekly, or better, daily exercise program. We’re talking about the pelvic floor muscles. Those are the muscles that are knocked around when you give birth and those are also the muscles you use for bladder control. These should be the muscles that should be trained as well as your abs.

Just like with all the muscles in your body, the same counts for your pelvic floor muscles: “use it or lose it”. If you want to prevent incontinence at a later age and if you want to give your sex life a boost (for yourself as well as for your partner) by being able to achieve better and more intense orgasms, you should exercise your ‘pleasure muscles’. You can do this by doing so called Kegel Exercises, named after Arnold Kegel. He introduced these pelvic floor muscle exercises in 1948 to fight stress incontinence.

Everything you should do is to tighten and relax your pelvic floor muscles, like you would when you want to hold your water. You just don’t do this during urinating, that could only cause bladder infection. There are different exercises you can do. Alternate these exercises:

1. Tense your muscles and hold it for 5 to 10 seconds. Then relax.  – Slow Sallys
2. Tense and relax in a fast pace and so sets of 5 to 10. Increase the number.  – Rapid Rhondas
3. Tense with sets of up and downs and sideways movements of the muscles. This sounds difficult – and it is – and that is why it is for the more advanced.  – Wild Wandas

Advantages of Kegel-exercises

1. You can do it always and everywhere During a boring meeting at work, you just smile and nod every once a while, but in the meantime you do your exercises. In the subway, in your car, when you’re waiting for the bus … this is the time. If there are 5 people in front of you at the check out, you can do 5 sets. A set for each customer. Nobody can tell.
2. Do these exercises during sex and help yourself over the edge.
3. When you do these exercises regularly, you can achieve an orgasm with a capital O. Think big O. Think Caps Lock O. Don’t think, by the way, just do it!
4. It will also increase your partners pleasure, because you can really grip his penis. You’re not alone, you know.
5. On top of that, it will not only increase your sexual pleasure, it will extend it. You might still be doing it when you will be living in a home for the elderly.
6. It will also prevent you from wetting your pants when it is not a good time (if there is such a thing as a good time for that).
7. BONUS – At a certain level, you can replace your exercises with sex, because good sex will improve your pelvic floor muscles.

NBRplaza Pelvic Floor Muscles Training Scheme for Beginners 

1. The alarm clock goes. Before you get out of bed, do a set of 10 Slow Sallys and a set of10 Rapid Rhondas.
2. Bring the kids to school. In the car you do 3 sets of 10 Rapid Rhondas during the ride.
3. At work, during your coffee brake, when everybody is talking Justim Bieber, pretend to listen, but do Wild Wanda combos.
4. Drive back home. In the car do 5 sets of 5 Slow Sallys.
5. Cook. While you are behind your stove, do a set of 20 Rapid Rhondas.
6. At night, when you are having sex with your boyfriend or with yourself, until you reached at least 1 orgasm.

Do this for a month and you be ready to record your own training video: Pelvic Floor Muscles of Steel! It might also help to wear so called love balls, or ben wah balls. They will help you train your muscles.

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Marc van Lier

As multi faceted as a Rubik's Cube. Wants to have a day off after every holliday. Has a bucket list that is smaller than his fucket list.

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