Simple Pelvic Exercises for a Better Sex Life

Now that I've discussed some ways to have a better sex life through nutrition by increasing your vitamin intake, it's time to examine another aspect of a good sex life: exercise. To become "sexually fit," there are special exercises that both men and women can do to strengthen and tone their pubococcygeus (PC) muscle group, the muscle group that runs from the pelvic bone in the front of your body to the tailbone in the back. The PC muscle group supports your pelvic organs, and the following exercises are designed to help you gain control over your PC muscles on the way to a better sex life.

Sex Muscle Exercise #1: PC Muscle for Women. The first thing you must do when conducting this sex muscle exercise is locate your PC muscle. To do so, place one of your fingers inside your vagina up to the first knuckle. Pretend you are urinating and try to stop the flow; the muscle that tightens around your finger is the PC muscle. You should also feel a tightening in your vaginal and pelvic area, but resist the urge to tighten your abdomen or thighs. After you find the PC muscle, spend a few minutes three times a day tightening and releasing the muscle for a certain amount of repetitions (you decide). Make sure to breathe deeply and relax. The best part about this sex muscle exercise is that you can do it anywhere: sitting at your desk at work or driving in your car. You should be able to do the exercise without anyone noticing. Women with a strong PC muscle have many benefits, including toning the vagina after giving birth, controlling your bladder and making it easier for you to have orgasms. (Tip: For a more intense orgasm, flex your PC muscle at the moment of climax.)

Sex Muscle Exercise #2: PC Muscle for Men. To determine the location of this muscle, place two fingers behind your testicles, and also imagine that you are urinating and that you need to stop the flow. The muscle that you squeeze internally is the PC muscle. You could also practice starting and stopping actual urination so that you are sure you know where this muscle is located. Now, conduct this sex muscle exercise the same as women, by flexing and relaxing the muscle for a certain amount of repetitions three times a day. Like women, also make sure that you are not tightening your abs or thighs. Men with a strong PC muscle can enjoy more sensation in their genital area, better ejaculation control, stronger orgasms and even better prostate health. The stronger your PC muscle, the stronger your ejaculations.

Sex Muscle Exercise #3: Pelvic Thrusts. These exercises are good for both men and women, and can help you increase your control over the muscles in your pelvic area. They can also help you release tension in your abdomen, buttocks and thigh muscles. Tightening of these mucles is one common cause of sex problems. Pelvic thrusts can be done either lying down or standing; the trick is to exercise your pelvis without moving other parts of your body. If you're lying down, put your knees up and rock your buttocks slowly up and down (make sure it's the only part of your body that moves off the floor). You can do it quickly or slowly, as many times as you like. Be sure to breathe deeply. Loosening up the muscles you exercise during pelvic thrusts can increase your ability to become sexually aroused.

In general, any cardiovascular workout can help you enjoy a better sex life because it will increase your blood flow, general health and your self-image. Try to incorporate these easy exercises into your daily routine to enjoy increased sexual arousal and more toned sex muscles.