Sexual Exercises
Sexual exercises can help take you to the next level
in exploring and maintaining your sexual health.
Sexual Exercise~Who Needs It?
Have you ever been making love and you have to stop because your back hurts, or you got a cramp in your side? Bummer, I'd say! Or how about if you have just met this awesome young dude, and he has all the get-up and goes of a rocket ship, and his countdown lasts all night? Wow!! I can hang with that! You thought!! Before the countdown even reaches five, you get up and go, done got up and went. Another bummer!
Or what about that awesome position that you have been dying to try with your man? So you climb up on top and turn around so you are facing his feet, and you slowly lower yourself onto his rock-hard penis. Oooooh!!! That feels so good, you say to him as you lift and lower yourself, up and down, up and down. All the while you are still trying to figure out how to squat and where to put your legs so they don't hurt so darn much. Because now that you're going, you don't want to stop. You are also thinking to yourself, that if you dropped about 10 to 15 pounds, then your legs wouldn't have so much weight to hold up, now would they?
Maybe you just want to experience sex on a deeper and higher level than you could ever imagine. Here are some exercises that will help to tone some of the other muscles (along with the PCs) that are used while making love. It certainly does help when you can maintain any position for as long as it takes. Face it. Everyone who is into having a great sexual relationship needs sexual exercises. Aren't you glad you are here?
Pelvic Thrust
- Basic Pelvic Thrust
- Lay flat on the floor, on your back, with your knees bent. Place a small pillow under your neck for comfort, if needed.
- Inhale, lift your hips up, keeping your back straight, and at a 45-degree angle to the floor.
- Contract PC muscles.
- Exhale, and lower your hips back down to the floor.
- Release PC muscles. Keep your arms at your side.
- Repeat four times.
Pelvic Thrust with Knees
- Lay flat on the floor, on your back, with your knees bent.
- Inhale, lift your hips up, bringing your knees together at the top.
- Contract and squeeze your PC and butt muscles together, as in a scissors grip.
- Exhale, and lower your hips back down to the floor.
- Release PC muscles. Keep your arms at your side.
- Repeat four times.
Pelvic Thrust Hold
- Inhale, lift your hips up and hold there for four counts.
- Contract, and hold PC muscles.
- Exhale, and lower your hips back down to the floor.
- Release PC muscles. Keep your arms at your side.
- Repeat four times.
All three of these movements are considered to be one set. Start out with four sets, and gradually increase as you feel your muscles getting stronger.
For those of you who like a challenge, place 3 to 10-pound weights on your groin. If you do not have dumbbell weights, a couple of big, fat, heavy telephone books should do the job quite nicely. The weight will increase the resistance, and make your muscles work even harder. This exercise is a simulation of the thrusting used when involved in making love, provided you are on the bottom. It helps to strengthen the muscles used to keep your body raising up to meet your partner, and aids in deeper penetration, and prolonged stamina. Practicing these exercises along with Kegels gets you used to contracting and releasing your PC muscles in rhythm with your body movements.
Slow Jam Pelvic Thrust
This exercise is very similar to the previous one, except now you are going to slow it waaaaay doooownnnn.... This incorporates the Slow Jam Kegels along with the Pelvic Thrust and adds an arm movement.
- Lie flat on the floor, on your back, with your knees bent.
- Inhale very slowly, and slowly lift your hips up, keeping your back straight, and at a 45-degree angle to the floor.
- At the same time, raise your arms up and over your head until they almost rest on the floor behind your head. Flex your butt muscles, and contract your PC muscles.
- Count to four on the way up, and pause for four at the top.
- Exhale, and then slowly release, and lower your hips back down to the floor placing your arms on the floor by your side.
- Repeat five times. Remember to hold in your abdomen.
After you have practiced this a few times and you have felt the rhythm of contracting and relaxing, increase the count to eight. Take your time to slowly reach the top of the crest and the full expansion of your lungs. After four repetitions, hold at the top for eight counts while contracting and releasing your PC muscle at each count. Exhale and slowly come back down.
Pelvic Squat
The pelvic squat is one of those exercises that do not take a lot of energy because you are basically just resting in a different position. You could do it in front of the TV, or while reading a book; however, I recommend listening to music. This exercise will help to strengthen your entire pelvic floor and your abdominal and thigh muscles. It also helps to stretch the spine and loosens up your joints as well as relaxes the anus, and opens it up.
Remember that new position that you wanted to try with your man? If you like to be on top, this is the exercise for you. Doing the pelvic squat will help to strengthen those muscles that were screaming at you when you were sliding up and down on your man’s rock-hard penis.
- Squat down with your feet flat on the floor. It appears to be a relatively simple exercise if you are pretty flexible. The catch is the phrase “with your feet flat on the floor.” It makes it a little harder for you to keep your balance.
- You may want to start off by placing a book or a rolled-up towel under your heels to help you maintain your balance until you get used to doing it. You will need to be wearing loose-fitting clothing so it does not hamper your ability to stretch. Jeans don't qualify on this one.
- The main idea of this exercise is to allow yourself to relax, and sink down into the stretch. If you can, rest your armpits over your knees, and lean forward slightly to help with your balance.
- Feel the stretch in your spine, and in your legs. Feel your PC muscles that surround your anus start to relax and loosen open. Feel your anus open up and relax.
- Gradually work up to maintaining this position for about fifteen minutes, or so, or until you cannot do it any longer. Each time you do this exercise try to hold the position a little bit longer.
Partner Pelvic Squat
You can take this to another level if you invite your partner to do this with you.
- Stand facing one another and hold hands.
- Slowly lower yourselves until you are in a squatting position. You may have to adjust the distance between you to suit your comfort level.
- Breathe deeply and relax.
- Start a gentle rocking motion, forward and backward. Take it easy. This requires you to trust your partner to hold on and maintain the balance. When you are comfortable with that, raise yourselves up a bit and continue to rock.
- You can gradually relax your spine, while still holding hands, and bending forward. Let your butt stick out behind you, until your bodies are beautifully arched out, and you are balancing one another with your hold.
- Gradually come out of it until you are standing again.
Not only is this an exercise to stretch out your body, it is also an exercise in trusting your partner. Feel the connection both physically and spiritually. Trust in them as you would have them trust in you.
Slow Jam Pelvic Squat Kegels
This exercise starts out in the basic position for the Pelvic Squat. When you start to feel like you have the balancing part down and aren’t afraid you will fall forward, then you can start to incorporate your Slow Jam Kegels into the exercise.
- While in the squatting position, imagine that you are in that new position, on top of your man, and slowly raise your buttocks while contracting your PC muscles.
- Hold for a count of four, and then slowly relax your PC muscles while lowering your buttocks.
- Repeat four times, gradually increasing the count each time you do this exercise. You can also vary the speed, and move your buttocks up and down at a faster pace.
- Remember to contract your PC muscles on the way up, as you are lifting yourself up off his penis, then relax your PC and open up as you slide down his penis.
After a while of doing this exercise, you will be able to climb on top in that new position and maintain it for as long as you want to. Hopefully, you will get at least a few good orgasms out of it before you change positions.
G~Spot Kegels
Kegels can be practiced in any position accommodating to having sex. That way when you actually are having sex, you will already be able to contract and relax your muscles. It will be easier for you to get in touch with those muscles because you will know what it feels like in that position.
If you want to have some fun with it, try self-pleasuring yourself while practicing your Kegels. These are the muscles you use when you are having a vaginal orgasm, so pay attention to the quality of your orgasm after you have been doing these exercises for a while.
- Another way to do Kegels is to stick your finger inside of your vagina. Make sure the rest of your muscles are relaxed.
- Locate the PC muscle inside your vagina by contracting it. Feel the band of muscles that are contracting around your finger.
- Now concentrate on that spot where you can feel it inside of you. Gradually keep squeezing, and bring the squeeze up towards your uterus.
- Keep tightening the PC muscles inside of you without tensing up your anus, or your abdomen. Feel the muscle that tightens in what might be considered the G~Spot. Concentrate on that very spot, and keep squeezing.
- Hold the squeeze as long as you can.
Now when you self-pleasure yourself, pay attention to this spot. It is the place where all of your sexual energy builds. It is the place where you stuff all of those feelings and things that you just do not want to deal with at the moment. It is the place where the ejaculate fluid is produced when the G~Spot is stimulated. It is also the place where you will bear down when ejaculation occurs. So it is a good idea to get in touch with this spot; know what it feels like; and how it likes to be stroked.
The Butterfly
- Lie face up on the floor with your knees bent.
- Slide your heels up towards your buttocks, as close as you can get while spreading your legs open.
- Let them fall to either side of your body. (These are your wings.)
- Bring the soles of your feet together so your legs can open up as far as is comfortable.
- Rest and relax in that position, breathing slowly in and out.
- Start contracting and releasing your PC muscles as your legs gradually sink lower to the floor.
- Feel the muscles that connect your legs to your hips stretching and opening up.
The Butterfly (with a partner)
- Sit back to back on the floor so that you are leaning against one another for support.
- Bend your knees, and place the soles of your feet together.
- Allow your legs to spread apart.
- Relax and breathe.
- Place your hands on your knees and gently press downwards into the stretch.
- Relax and let yourself go. Sink into the stretch, knowing that your partner has “got your back.”
Kegel Sex Toys
There are a few different items that can be used to help your PC muscles get even stronger. If you are bored with doing the regular everyday kind of Kegels, or if you are looking for something new and challenging, I happen to have a few suggestions for you. Whether you want stronger PC muscles to combat an incontinence problem, or so you can squeeze your partner’s penis that much harder, or just because you want to experience better, and stronger orgasms for yourself, there is something for everyone here.
The KegelMaster 2000 is an instrument that was made to help women with incontinence problems. It is inserted into the vagina and works as a resistance device to give your muscles something to contract against. There are several models out there, but I recommend this one because it has 15 settings on it so that when you reach one level you will have higher levels to challenge yourself with. Imagine having the strength in your vagina to shoot a dildo across the room.
The makers of the various Kegel exercisers seem to think that just doing Kegel exercises will not do the trick. I have been doing them for about 25 to 30 years now, and I believe that they have helped me to maintain strong PC muscles. However, I am going to try out the Kegelmaster 2000, just because I understand the concept, and I would like to see for myself just how strong my PC muscles really are. I will let you know about the results.