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:
- 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.
- 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.
- 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.
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.