Pelvic Floor Exercises for Better Sex

The pelvic floor muscles and tissue stretch between the pubic bone at the front and the coccyx (tailbone) at the back.

Pelvic floor training is important as these muscles work with the abdominal and back muscles to stabilize and support your spine. Strengthening these muscles with pelvic floor exercises can help you have better sex - and it's never too late too start!

Signs of a Weak Pelvic Floor

* A sudden urgency to get to the toilet, or leaking.

* Feeling like you haven't quite emptied your bladder.

* A heavy sensation or bulge in the vagina (prolapse).

* Lack of sexual sensation and arousal.

Better Sex Recommendation

'Dr. Mia, your Passion Plan has literally saved my marriage. By committing to the program and following your advice, my libido has soared and I have stopped avoiding sex with my partner. In fact, we're having as much fun in the bedroom now as we did when we first met seven years ago! Thank you for being such a great teacher and role model.' ~ Elly, Rockhampton

The Pelvic Floor Workout

1. Relax your thigh, bottom and lower tummy muscles.

2. Draw in the muscles around your vagina and then relax them.

3. Draw in the muscles around your anus and then relax them.

When you do this...

* Feel the muscles contract - and then relax...

While doing this, keep your chest, tummy and ribs relaxed. You may feel your lower tummy muscles flatten slightly, but keep your breathing even and normal.

You should feel a lift-and-squeeze sensation inside your pelvis. It's important to also feel a letting-go when you relax your muscles.

Also,

* Hold the lift-and-squeeze for longer (3 seconds)

* Build up over time to 10 seconds

* Feel the muscles 'let go' each time

* Breathe normally and quickly

* Follow with 3 quick squeezes, relaxing fully between each one.

Repeat this 3 times. Rest between each set. Slowly build this up to ten times in a row, keeping your technique perfect.

Repeat the pelvic floor exercise set 3 times every day if your muscles are weak.

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