3 Simple Exercises to Improve Your Sex Life
Written by a pelvic floor physical therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)
If you're looking to enhance your sexual health and experience, focusing on your pelvic floor muscles can be transformative. These muscles play a crucial role in sexual satisfaction, and improving their strength and flexibility can positively impact your physical and emotional well-being. In this post, we’ll walk you through three simple and effective exercises—Rib/Diaphragmatic Breathing, Happy Baby Stretch, and Deep Squat—that can help improve relaxation, flexibility, and pelvic floor strength, all contributing to a better sex life.
1. Rib/Diaphragmatic Breathing: Connect with Your Core
Rib or diaphragmatic breathing is a powerful technique that helps you connect with your core muscles, particularly your pelvic floor. Proper breathing promotes relaxation, improves circulation, and can heighten sensitivity during intimacy. Here’s how to do it:
Sit or lie down in a comfortable position.
Place one hand on your chest and the other on your belly.
Inhale deeply through your nose, allowing your belly to rise while keeping your chest still. Focus on expanding your ribs.
Exhale slowly through your mouth, feeling your belly fall as you relax your pelvic floor muscles.
Continue this for 5-10 deep breaths, focusing on the connection between your breathing and your pelvic floor.
This exercise not only helps you relax but also improves blood flow, which is essential for arousal and sexual satisfaction.
2. Happy Baby Stretch: Relax and Release Tension
Happy Baby Stretch is a fantastic pose that helps release tension in the hips, inner thighs, and lower back—areas that can often feel tight and interfere with comfort during sex. It’s also a great way to improve flexibility, making it easier to explore different positions.
Start by lying on your back.
Bring your knees towards your chest, then open them wide.
Hold onto the outer edges of your feet with your hands.
Gently pull your knees down towards the floor, keeping your feet flexed and your back flat on the ground.
Hold this position for 20-30 seconds, taking deep breaths to relax into the stretch.
This pose encourages relaxation, which is key to feeling more at ease and open during intimacy.
3. Deep Squat: Strengthen Your Pelvic Floor and Hips
Deep squats are excellent for strengthening the pelvic floor, hips, and glutes, which play a major role in sexual function and overall stamina. They also help improve flexibility in the hips, making movement during intimacy smoother and more enjoyable. Additionally, deep squats can be great for relieving constipation, as the squatting position encourages a natural alignment of the colon, making bowel movements easier.
Stand with your feet slightly wider than hip-width apart.
Slowly bend your knees and lower yourself into a squat, keeping your chest lifted and your weight in your heels.
Go as deep as you comfortably can, ideally lowering your hips below your knees.
Hold for a few seconds, focusing on engaging your pelvic floor as you breathe deeply.
Push through your heels to return to a standing position.
Aim for 10-15 reps, repeating 2-3 sets daily. This exercise not only strengthens the pelvic floor but also improves hip mobility and can help with digestive health.
Note: If you experience any sharp or persistent pain in the pubic bone area during this exercise, stop immediately and seek professional advice.
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If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.
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With wellness in your pelvis-
Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)