Last Longer In Bed: Exercises for Great Sex!
Dr. Jess     
Whether you're looking to last longer or just heighten your sexual experience, pelvic floor exercises are every sex-lover's best friend.

Whether you're looking to last longer or just heighten your sexual experience, pelvic floor exercises are every sex-lover's best friend. Not only do they lead to more powerful orgasms, but they can also optimize sexual arousal, response, functioning and orgasmic control by increasing blood flow to the pelvic region and toning the muscles that support the pelvic organs and stabilize the core muscles.

 


If You Don't Use It, You Lose It


The pelvic floor includes the two layers of muscles that sling from the tailbone in the back to the pubic bone in the front. To practice pelvic floor exercises, you first have to learn to recognize and isolate the muscles. There are a few ways to do this:


Stop the Flow


While peeing, stop the flow of urine. If you're able to interrupt its flow, you are contracting your pelvic floor muscles. You should feel a pulling-up sensation as opposed to the feeling of bearing down used during a bowel movement. (Though you can use this technique to learn to identify your pelvic floor muscles, do not regularly practice the exercises while peeing.)


Use a Finger to Help


Alternatively, you can isolate the pelvic floor muscles by gently inserting a lubricated finger in your vagina or anus and squeezing until you feel some pressure around your finger. Be wary not to use the muscles in your buttocks, abdomen or thighs while contracting.


Frequency of Your Pelvic Floor Workout


Once you've learned to contract your pelvic floor muscles, begin practicing 3 sets daily. You can start with just a few at a time with 5-10 seconds of rest between each contraction. Gradually increase your repetitions until you can perform 25 contractions in a row with 5 second contractions and 5 seconds of relaxation. These muscles can become sore, so progress slowly and be patient. You should begin to see results after approximately 6-8 weeks.


Get to the Orgasm More Quickly


Some people find that pelvic floor exercises alone can produce arousal, vaginal lubrication, erection and even orgasm. A well-toned pelvic floor not only helps delay orgasm when desired, but can also produce orgasm more quickly for both men and women. This can come in handy if you only have 15 minutes to find a broom closet, get undressed, get your fix and get back to your in-laws' dinner party.

To orgasm more quickly using your pelvic floor muscles, try contracting rapidly several times as your arousal heightens. The increased blood flow to the genital region can facilitate the sexual response cycle. You may find that performing several pelvic floor contractions during or right before orgasm can deepen and prolong orgasmic response.


The Squeeze Technique


If your goal is to prolong sexual activity, the regular practice of pelvic floor exercises will help improve awareness of your pelvic region and allow you to contract or release as necessary to delay orgasm. Try performing one slow pelvic floor contraction as you approach orgasm. Take a break from the sexual activity that's making you want to cum and breathe deeply until the urge to orgasm or ejaculate subsides. This method is like a hands-free Squeeze Technique, but can be practiced by both men and women.




Take time to enjoy and workout your pelvic floor muscles, as even if you can't see them they're looking for love and will love you right back. In the case of muscles related to sexual functioning, it really is true that if you don't use it, you lose it. I won't be taking any chances. Have fun, experiment and practice safer sex!

Dr. Jess

"An award-winning speaker, Jess has worked with thousands of couples from all corners of the globe to transform their relationships via her wildly successful Marriage As A Business program. From Prague and Istanbul to Albuquerque and New York City, her relationship retreats receive rave reviews from some of the most powerful couples in the world who are drawn to her enthusiastic, practical and no-nonsense approach to happily ever after. Jess's doctoral research focused on sexual health and relationship education and she is passionate about accessible, classroom-based education. When she isn't globetrotting for speaking engagements, she volunteers with students, teachers and social service organizations to empower young people to embrace healthy, happy relationships. As a global ambassador for several brands, Jess contributes regularly to the biggest names in international media. You'll find her advice weekly in the likes of Women's Health, Men's Fitness, Cosmopolitan, SELF, Showtime and The Movie Network. Her insights into couple' issues reaches millions of homes across America as the host of the hit reality series Swing, which just capped its fifth season on PlayboyTV. Canadian-born and Chinese-Jamaican and Irish by descent, Dr. Jess loves ultimate frisbee, crab, airplane turbulence, cheese and red wine. Makes perfect sense, right?"
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