Training for stronger orgasms – sexologist’s best tips
Do you want more desire, better sex and stronger orgasms? Then pelvic floor training is a powerful tool. Sexologist Suzann Larsdotter guides you through the exercises that can give your sex life a real boost.
How pelvic floor training can improve orgasms
Pelvic floor exercises may not sound like the sexiest thing in the world — but the truth is that well-trained pelvic muscles can increase desire, enhance pleasure and lead to more powerful orgasms.
“When you exercise your pelvic floor muscles, the blood flow to the muscles increases, which increases sensitivity, heightens desire and can give you stronger orgasms. If you are a woman and having sex with a man, squeezing can also give him an extra nice feeling, and the stronger your muscles are, the more your partner will feel your squeeze,” says sexologist Suzann Larsdotter.
Preventions and cures
The pelvic floor consists of several muscles that form a kind of muscle plate that holds up the internal organs. In people with a vagina, muscles run along both sides of the vagina that can both expand and contract it. And it’s these muscles that you train by doing crunches.
But squeeze training is not just something for those looking to improve their sex life.
Exercising your pelvic floor is a good way to get the muscles back in shape after pregnancy, or to prevent problems of remaining tight as you get older, for example. It is also a good way to release tension and reduce pain in the pelvic floor.
You can measure your crunches with the help of apps. It’s kind of fun to see your progress and it’s easier to find out whether you’re doing the right thing or not. Suzann Larsdotter, sexologist at RFSU
Squeeze training is far from something that only people with a vagina should do though. People with a penis can also boost their sex life with the right exercise.
“For them, squeezing exercises are the secret behind both increased endurance and increased ability to orgasm. By training these muscles, you can delay your ejaculation, and with a little practice you can even learn to come several times without ejaculating,” says Suzann Larsdotter.
How to find the right muscles
To get the best effect from your crunches, it’s good to work on your strength, endurance and speed. But first of all, it is important to find the right muscles.
“One tip is to try stopping your pee stream when you go to the toilet. Then you’ve got the right muscles. But don’t use this method as a way of exercising, it can disturb the body’s reflexes, says Suzann Larsdotter.
How to do squeeze training (pelvic floor exercises)
To build strength in your pelvic floor, regular training is essential. The most effective routine includes a mix of shorter, more powerful squeezes and longer, gentler holds — always with full relaxation in between.
Do squeeze training – step-by-step
- Start with strong squeezes: Tighten your pelvic floor muscles firmly and hold for a few seconds (about 3–5 seconds).
- Alternate with endurance squeezes: Do softer squeezes that you maintain for 1–2 minutes. These build control and stamina.
- Always relax between squeezes: Completely let go of the muscles before starting the next contraction. Relaxation is crucial for gaining both strength and flexibility.
- Use pelvic floor tools if they help you: People with a vagina can train with kegel balls or similar tools.
Training with kegel balls
“Kegel balls help you locate the right muscles, and the muscles automatically activate around the balls when they’re inside you. But even if you use kegel balls, you should also train without them for the best results,” says sexologist Suzann Larsdotter.
Digital pelvic floor training
For those who want extra support, there are advanced devices that can be inserted into the vagina and connected to a mobile app.
“You can measure your squeezes using the app. It’s fun to see your progress, and it helps you know you’re doing it correctly.”
How long until you notice results?
It may take a few weeks before you notice long-term improvements in strength, sensitivity and orgasm intensity. But if you’re impatient, there’s good news — pelvic floor exercises can have benefits much sooner than that.
Can boost pleasure right away
Squeezing the pelvic floor can enhance arousal even in the short term. The muscles are rich in nerve endings and blood vessels and are extremely sensitive to pressure.
When you get aroused, blood flow increases in the genital area, which heightens sensitivity to stimulation. But the same increase in blood flow actually happens when you perform pelvic floor squeezes.
“Squeezing increases blood flow in the vagina and stimulates the internal parts of the clitoris, which can make you feel aroused and give a sensual sensation. You can even have an orgasm just by squeezing,” says Suzann Larsdotter.
