This article contains affiliate links. We will earn a small commission on purchases made through one of these links but this never influences our experts’ opinions. Products are tested and reviewed independently of commercial initiatives.
When you work out, you hear a lot about engaging your core, feeling the burn in those glutes but when do you hear someone scream at you about strengthening your pelvic floor?
It’s one of those areas that people don’t like to talk openly about until it’s too late. It’s usually when you might have a baby ready to charge down your birth canal or at the other end when you’re suffering from a pelvic organ prolapse and you’re trying to get back to normality. But it’s not all about pregnancy.
More than 1 billion women have pelvic floor disorders like incontinence or prolapse.
What if we told you that by strengthening your pelvic floor muscle you can not only enjoy better orgasms, but it might help you with everything from urinary incontinence to avoiding a prolapse?
Pelvic floor exercises, if done correctly, will strengthen the muscles around your bum, bladder and vagina or penis. One of the main functions of the pelvic floor muscles is to support our organs, bladder included, and hold urine in, so they have a big job and the stronger, the better for a healthy, active life.
Finding your pelvic floor muscles
Test this out when you have a pee – when you try to stop midflow, you can feel these muscles working and pulling in. Don’t do this regularly though as it might cause bladder issues.
‘Basics to start and know what to feel, lie down on your back with bent knees, relaxed arms and lower back flat to the floor.
‘Breathing normally. Squeeze your glutes and draw the muscles you identified before down and back, squeeze and hold for five seconds. You should feel like it’s ‘pulling’ as if it’s going into your bum,’ personal trainer Jasmine Foley tells Metro.co.uk.
Working with women pre and post-natal, Jasmine recommends doing a variety of frequencies to strengthen them with ‘short repeated bursts, long holds and varying intensities’.
To try the different intensities without assistance, Jasmine instructs: ‘Either visualise you’re going up and down in a lift and work through floor one, two, three, four and back down, or to visualise sucking a pea up a straw and learning to control it up and down the straw.’
Game-changer Perifit
Some women are turning to Perifit and seeing great results.
It’s part app and part exerciser which ‘gamifies’ your Kegel exercise routine. It’s a medical device that you can use to strengthen this area and not only experience a better sex life, but also stop leaks as well as treat prolapse symptoms.
You can buy Perifit here and get 25% off with code PERIBF25 for Black Friday.
During an orgasm, your pelvic floor muscles contract involuntarily and rhythmically so the healthier your pelvic floor, the more intense your orgasms will be.
While some new mothers are scared to even look at a tampon after a vaginal delivery, the Perifit is designed to help recover some of the muscle tone that changes through this time and even during menopause as hormones fluctuate. But is not recommended to use until at least six weeks after delivery and or while pregnant.
Using Perifit removes the guesswork of whether you’re working your pelvic floor as statistics suggest that almost 30% of women perform Kegel exercises that are inaccurate and that could be potentially damaging.
The Perifit, which also has a video game you can control with the exercises, was designed with the help of pelvic floor specialists and physiotherapists.
‘When you contract your pelvic floor, the bird goes up. When you relax it, the bird goes down. These games were designed by doctors to help properly strengthen the pelvic floor. It works so well that many doctors recommend Perifit to their patients to combat incontinence, prolapse symptoms and other pelvic floor disorders,’ it says.
Perifit has seen results in as little as two weeks for some users, and provides clear and simple explanations for each exercise with lots of advice from an online coach.
Perifit, which is designed for every body type, uses proprietary algorithms to assess your personal pelvic floor performance against five key metrics: strength, endurance, frequency, release and accuracy.
A virtual coach then trains you using custom-designed Kegel exercises so you can see an improvement and get stronger not only to help stop leaks but also for those all-important orgasms.
You can buy Perifit here and get 25% off with code PERIBF25 for Black Friday.
MORE : Finally, a device that helps get rid of period pains
MORE : The skincare brand mixing retinol and CBD that’s blowing up on TikTok