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How and why to strengthen your perineum

The perineum, also called the pelvic floor, can be strengthened like any other muscle. Although it is not visible on the outside, strengthening your perineum offers many advantages: more sexual pleasure, less pain and prevention of the risk of urinary leakage and organ descent.



Get to know your perineum better

The pelvic floor corresponds to all the muscles that go from the pubis to the coccyx.

-        It supports the bladder, uterus, rectum and bowel.

-        It ensures the opening and closing of the neck of the bladder and the anus and therefore helps to regulate urgent desires and flatulence.

-        A weaker perineum can lead to less sensation during intercourse.

To successfully locate his perineum correctly, imagine that you want to stop both your flow of urine and gas. What you contract is your perineum.

Several moments in a woman's life contribute to the weakening of the muscles of the perineum: pregnancy, childbirth, menopause... but also the practice of certain impact sports such as running or jumping, carrying heavy loads, obesity or chronic constipation, among others.

Why strengthen your perineum?

The benefits of a stronger perineum are numerous:

Avoid urinary incontinence

Many women with a weak pelvic floor experience incidental incontinence when sneezing, coughing, laughing or doing physical activity.

Increase sexual pleasure

Strengthening your perineum can increase sensitivity during sex but also promote more intense orgasms.

Prevent organ descent

Also called "prolapse", this phenomenon appears when the pelvic floor no longer plays its supporting role. One or more organs of the small pelvis then collapse into the vagina.

Avoid pain during intercourse

A perineum that is too tight can cause pain, including a burning sensation, during intercourse due to a reduced entrance to the vagina.

How to strengthen your perineum?

On average, 1 in 3 women will experience a problem related to the pelvic muscles. To prevent them, strengthening your perineum is the key.

Change your habits

The appearance of symptoms of a weak perineum can be caused by bad habits. Avoiding carrying too heavy loads, keeping yourself in a good position and favoring gentle sports such as swimming, pilates, walking or yoga help keep your perineum in shape.


Do exercises: contractions and abs

There are several effective exercises to strengthen your perineum. Here are 3 examples:

  1. Sit in a chair and squeeze your pelvic floor muscles for about ten seconds. Continue to breathe normally and do not contract the other muscles (buttocks, stomach, thighs, etc.). By practicing regularly, you will be able to add a little more pressure over time.

  2. Lie on your back with your legs bent and your arms along your body, and do a half-bridge by lifting your pelvis. Contract the perineum for 10 seconds before releasing. Do the exercise 10 times.

  3. Position yourself cross-legged, hands resting on your knees and elbows pointing outward. Inhale and then exhale pushing your hands against your knees for 10 seconds.

Rehabilitation probe

To strengthen your perineum in a more playful way, there are now connected vaginal probes. They make it possible to capture pressure and thus support women through exercises and games. These are accessible on an application to download directly to your smartphone. It is a good tool to be sure to do the exercises well, to see its evolution, and to receive reminders to make it a habit.

Toy and reinforcement activity:

The use of certain toys can help you strengthen your muscles and increase your sensations.
Here are some suggestions:

Intimate pleasure KEGEL Set:
Enjoy more powerful orgasms as you tone your pelvic floor muscles with this beautifully designed kegel pleasure kit, 3 interchangeable weights.

Bloom Coral :
Another type of toy that you just have to insert into your vagina and squeeze it to strengthen your pubococcygeal muscles and enjoy pleasure while working.

Le Lavana :
The most affordable toy in the field and highly recognized, these oriental spheres by VIVILO are one of the most popular choices on our platform.

And the men? They too are concerned!

When we talk about perineum, we tend to think of women only. However, men also have a perineum and have every interest in strengthening it. A reinforced perineum in men will help prevent incontinence problems and help maintain erections.

Female ejaculation and squirting: understand everything

Ejaculation is not just a male affair. However, there are many clichés and taboos around female ejaculation and squirting women. Since female ejaculation has no role in reproduction, it has long been ignored by science. Opinions still differ, but several studies have shed more light on the subject.



Origin and functioning of female ejaculation

Several theories exist on the origin of female ejaculation: overactivation of the G-spot, activation of the Skene glands, of a possible female prostate. To date, there is no scientific consensus.
What is called female ejaculation corresponds to the expulsion of a thick, milky white liquid during orgasm. A study carried out in the early 1980s by Beverly Whipple, an American neurophysiologist, shows that it is a liquid that passes through the urethra, in which there are small amounts of urea and creatine (the chemical components urine), but also and more surprisingly, PSA (prostate specific antigen) which would come from the Skene glands (the female prostate).


A 2014 study also analyzed the chemical composition of the liquid in question. During this study, participants were asked to go to the bathroom before the test. Once their bladders emptied, they stimulated sexual arousal, alone or with a partner. During this phase, it turned out that their bladders had again filled significantly. Finally, after ejaculation, a final ultrasound showed that their bladders were empty again, suggesting that the liquid expelled during ejaculation was probably urine. At least, in part.


You have to understand that a woman who ejaculates is not necessarily a fountain.



Orgasm and ejaculation


In women, orgasm and ejaculation are two different things. Orgasm is defined as a sensation of intense and pleasant release of sexual tension which is accompanied by contractions of the genital muscles. A woman can reach orgasm without necessarily ejaculating and vice versa.


The mystery remains as to why some women experience squirting and others do not.




Female ejaculation and G-spot

The G-spot is an erogenous zone that is located about 3 to 8 cm from the opening of the vagina, where the clitoris, the urethra and the vagina meet. It is considered by some to be one of the keys to female orgasm.

An orgasm from G-spot stimulation is different from an orgasm from clitoral stimulation. Clitoral orgasm causes the outer end of the vagina to swell while for vaginal orgasm, linked to G-spot stimulation, the cervix sinks into the vagina and causes a more intense sensation.

However, it is difficult to generalize about the effect that certain practices will have on each woman. Even if some dream of it, there is no manual that explains that by doing such an action, you will arrive at such a result. G-spot stimulation, for example, can generate a pleasurable sensation and great arousal in some women. But others will not be aroused by this stimulation, or even find it unpleasant. It is not a dysfunction, simply anatomical and physiological differences in each woman.




What is squirting?

The English term "squirting", very popular on porn sites, refers to the leakage of a liquid similar to urine during orgasm. This phenomenon could be explained by the contraction of the muscles around the bladder during the sexual act.

Some women who have experienced squirt testify to a very pleasant feeling of total relaxation but which is different from the feeling they have when they urinate.


But then, is this liquid really urine? Yes and no. It does contain some, but as with other types of female ejaculation, it also contains a substance from the Skene glands, also called paraurethral glands. The spongy body of the urethra would produce a lubricant in the urethra which would return to the bladder before being expelled during ejaculation with all that the bladder contained. It is therefore quite logical to find urine.




The mystery of squirting women

The amount of ejaculation is different for every woman. While some women expel a micro amount of liquid that may go completely unnoticed, others produce a larger amount, some say up to 300ml (equivalent to a large glass of water). They are called squirting women. For some squirting women, this liquid is expelled like a jet and for others it simply flows like a river.


This difference is not anatomical. These women, whether fountains or not, are made in the same way. According to some specialists such as Dr. Samuel Salama, obstetrician-gynecologist, all women can be squirting even if, in fact, few experience it.


Similarly, being a squirting woman does not mean that the significant expulsion of liquid is systematic. Again, every woman is different. The theories agree on the fact that this phenomenon requires a great letting go in women as well as a little training. The important thing is that female ejaculation is not a source of discomfort.


So you have to be completely, comfortable and uninhibited.

Tips and tricks:

There is no secret, you have to be well stimulated and uninhibited. Here are some products that could help you in both situations.

Arize: This pill works wonders for women to increase pleasure and produce breakthrough orgasms too! It allows for much greater and easier disinhibition.


Jive: This toy is one of the most popular to stimulate yourself well and live the experience alone.


Shunga rain of love: This cream helps to swell the G-spot area, making it more accessible and sensitive. Ideal for increasing the intensity of orgasms


Splash Dry: Splash Dry provides the opportunity to use your massage lotion, lube, or let go of all your body fluids without holding back.



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