To keep the muscles of the perineum toned, there are targeted exercises useful in case of vaginismus or anorgasmia. But that’s not all.
Just a few minutes of exercises a day are enough to develop and tone a musculature that can improve feelings of pleasure during sexual intercourse. But training the perineum also means counteracting numerous disorders related to childbirth and menopause.
Find your perineum
Slightly extensive, but strategic, the perineal area is located between the anus and the vagina and is the outer part of the pelvic floor, that is, the set of muscles and ligaments that close the lower abdominal area.
The pelvic floor contains the bladder, urethra, uterus, vagina and rectum. Exercising the perineum therefore also contributes to maintaining the tone of the pelvic floor.
Sexual fitness
Sometimes, during coitus, the sensations are not very intense precisely because of a muscular weakness at the genital level.
“Sexual activity does not require a particular physicality,” explains Alberto Caputo, a sexologist. “However, good muscle tone, genital and otherwise, has a decidedly positive impact on pleasure. Some exercises, in fact, allow you to achieve greater awareness of the genital apparatus and a greater ability to control its movements, especially during coital thrusts. With a greater contractile capacity it is easier to reach orgasm for her and, consequently, thanks to the vaginal “vivacity”, the pleasure for the partner also increases».
The right exercises
To practice you must first become familiar with your body.
“To correctly identify the muscles to be trained with the so-called Kegel exercises, you can, with the bladder emptied and in a sitting position, insert one or two fingers into the vagina and try to contract the internal muscles as if trying to hold urine,” explains the specialist.
“With a little practice you should be able to distinguish 4 muscle bundles: the cavernous ischium, the vaginal cavernous bulb, the superficial transverse of the perineum and the sphincter. Once you are aware of how the interior reacts and works, the exercises can be done at any time, tightening and releasing the pelvic floor muscles. The contraction must be maintained counting up to 5; Then you release it counting to 10. To obtain good results, the exercises should be performed 3 times a day, in sets of 10 for each session».
Many benefits
Perineal gymnastics is used as a therapy in case of vaginismus or anorgasmia, but it is also fundamental after childbirth, to counteract excessive muscle relaxation and urofecal incontinence that often occurs after difficult labor and delivery. In menopause, it helps to restore flexibility and muscle tone to the vaginal walls, maintaining their elasticity.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
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