5 Pelvic Floor Exercises To Improve Sexual Health

Whether you’re recovering from childbirth, dealing with incontinence, or simply looking to boost your sexual wellness, strengthening your pelvic floor is a smart, natural way to do it.

Pelvic Floor Exercises To Improve Sexual Health

Here are five pelvic floor exercises that can help improve your sexual health, naturally and effectively.

Kegel Exercises

How to do it:

• Tighten the muscles you use to stop urinating.
• Hold for 5 seconds, then release for 5 seconds.
• Repeat 10–15 times, 2–3 times a day.

Kegels help strengthen the muscles that control orgasm and arousal. Regular practice can lead to better stamina and heightened sensation for both partners.

Bridge Pose

How to do it:

• Lie on your back with knees bent, feet flat.
• Lift your hips towards the ceiling while squeezing your glutes and pelvic muscles.
• Hold for a few seconds, then lower down.

This yoga-inspired move engages your glutes, abs, and pelvic floor, improving both stability and sexual function.

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Deep Squats

How to do it:

• Stand with feet hip-width apart.
• Lower into a deep squat, keeping your back straight.
• Engage your core and pelvic muscles as you rise.

Squats promote blood circulation to the pelvic region and strengthen the entire lower body, aiding in increased sensation and arousal.

Bird-Dog Exercise

How to do it:

• Start in a tabletop position (hands and knees).
• Extend your right arm and left leg at the same time.
• Hold, then switch sides.

This full-body move trains balance while gently engaging pelvic floor muscles, a great low-impact option.

Pelvic Tilts

How to do it:

• Lie on your back with knees bent.
• Flatten your lower back against the floor by tilting your pelvis upward.
• Hold for a few seconds and release.

Pelvic tilts improve flexibility and circulation in the pelvic area, helping reduce tension and increase comfort during sex.

Strengthening your pelvic floor is a simple yet powerful way to enhance your sexual health, build confidence, and support long-term wellness, no equipment needed, just your body and a bit of daily focus.

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