Training sexual pleasure: How to improve the relationship? What muscles are used?

Training sexual pleasure: How to improve the relationship? What muscles are used?

Sexual pleasure can be trained. This is because, among the many muscles of the human body, some are actively involved during coitus.

Ensuring the functionality of these districts makes it possible to improve sexual intercourse, especially in qualitative terms. Let’s see which are the most important muscles to train to optimize sexual pleasure and how to recondition them in a useful way for this purpose.

Perineum area

The perineum is a “rhomboidal” anatomical region located in the lower part of the pelvis. It is usually divided into the anorectal perineum and the urogenital perineum.

It has the function of supporting the organs, participates in both urinary and faecal continence and is primarily involved in sexual pleasure.

Also called the pelvic floor, the perineum is made up of three muscle layers:

  • pelvic diaphragm (deep layer), in turn composed of: levator ani, ischio -coccygeal.
  • urogenital diaphragm (middle layer), in turn composed of: deep transverse muscles of the perineum and striated sphincter muscle of the urethra;
  • superficial plane of the perineum (superficial layer), in turn composed of: external sphincter muscle of the anus and the bulbo cavernosa, ischium cavernosum and transverse superficial muscles.

Of all those mentioned, the muscle most involved in sexual pleasure is undoubtedly the levator ani or pubococcygeus. Levator ani or pubococcygeus muscle: what is it for?
The basic functions of the levator ani muscle are:

  • narrow the anal orifice ;
  • narrow the orifice of the vagina ;
  • participate in female orgasm ;
  • contribute to childbirth in women.

Kegel – from which the specific gymnastic exercises for the pelvic floor are named – was the first to carry out in-depth studies on this muscle and to develop a whole series of techniques to control and develop it.

Exercises for the pubococcygeal muscle

According to Kegel, 2 out of 3 women complain of poor vaginal sensitivity during intercourse. In many cases, this problem is caused or aggravated by poor trophism of the levator ani. Since it is a muscle, it is obviously possible to implement a specific training program.

The simplest exercise to identify and train the pubococcygeus is to interrupt the flow of urine for a few seconds during urination. 3 series ( set ) x 5 repetitions ( rep ) lasting 3 seconds each can be performed daily.

There is also a series of objects or instruments able to facilitate the localization of the levator ani and to train it such as, for example, normal vaginal probes ( cones, spheres, etc.) and electronic ones. Another technique used is that of graduated contractions. After a few weeks of training and awareness, you can gradually contract the pubococcygeus muscle for 5 seconds, hold the tension for another 5, then gradually relax it.

The progress of this training in the healthy person is generally easy to obtain (1-2 weeks); in case of reduced function or rehabilitation, it may take a few months.

Benefits on Sexual Pleasure

Training the pubococcygeal muscle with Kengel exercises increases sexual pleasure

Although these are practices still unknown to many, by virtue of their potential advantages on female sexuality (and not only), especially in the East, women have learned to know and practice specific training for the pelvic floor for a long time.

The benefits that can be enjoyed by performing Kengel’s exercises frequently and systematically are:

  • increased vaginal sensitivity ;
  • improved orgasm, which may become easier to achieve and, in some cases, more intense ;
  • increased partner pleasure during intercourse.

In addition, a more “fit” pelvic floor contributes to:

  • facilitate childbirth;
  • prevent prolapses;
  • prevent incontinence

Pelvic Floor: What is it? It’s important?

Pelvic Floor - What is it

The pelvic floor is a very important muscle region, indeed, fundamental for the health and well-being of women. Despite this, it is a district that is still not sufficiently known and underestimated today. Recently defined as the ” muscle of happiness “, but also as the ” most unknown muscle “, rediscovering and enhancing it is today a possible goal.

Let’s see how

Anatomical-functional outline of the pelvic floor
The pelvic floor is a rhomboidal area that extends from the pubic symphysis to the coccyx, closing the abdominopelvic cavity below, surrounding and supporting the urethra, bladder and vagina up to the anorectal system. Laterally, its borders are essentially identifiable at the level of the ischial tuberosities.

Why so few know the pelvic floor?
The pelvic floor has long been ignored for various reasons. First, it is a relatively ” hidden ” area of ​​the body – no one can see it clearly. An area with which that daily and spontaneous relationship of awareness and contact that can instead be established for example with a limb is not generally established.

Secondly, the pelvic floor is in fact both the key region of defecation and urination and that of sexuality. Multiple social modesties and cultural taboos have therefore contributed to shelving it further.

How important is the pelvic floor?
Medicine itself, among other things, has only recently achieved a greater knowledge and understanding of its centrality, its role and its complex meaning.

For example, a debate has recently begun on the prevention of perineal lacerations during childbirth and the consequences of episiotomy. Only recently has greater attention, both theoretical and practical, begun to spread towards prolapse and female incontinence.

The so – called ” conservative” rehabilitative approaches are relatively new in concept, in which the right dignity and above all effectiveness are finally recognized, often capable of integrating or even replacing traditional surgical or pharmacological interventions.

Let’s not talk about female sexuality, which only for a few decades – and not always in a complete way – has a ludic and relational as well as reproductive meaning been recognized. It should therefore come as no surprise that, even on this level, the pelvic floor has been ignored for a long time.

Who needs to understand and profess the importance of the pelvic floor?

It is therefore essential that all those who deal in various ways with women ‘s health and well – being develop a certain sensitivity towards this topic, deepening their knowledge and knowing how to disseminate the right information both in the preventive and therapeutic and rehabilitative fields.

This does not only concern doctors or health professionals strictly understood, but also those who, for example personal trainers, deal with various levels of fitness and body movement in general.

Awareness and activation of the pelvic floor

In fact, the protection of the pelvic floor also passes – and above all – from the ability of every woman to recognize and activate it in a first conscious and then automatic way during the performance of daily actions. A sneeze, a cough, lifting the shopping bag, holding the grandchild and even performing the abs in the gym, are all gestures that – by increasing the internal pressure of theperitoneal cavity – stress this part of the body and require proper preparation and control.

Therefore, first of all, it is necessary to know and remember some basic notions of anatomy and physiology: the pelvic floor, as mentioned, closes the pelvis downwards and first of all performs the function of supporting the pelvic organs such as the uterus and the bladder. The containment of these organs – even when the woman is in an upright position or performs physical activities such as simple walking, which involve an effort, therefore an increaseof intra – abdominal pressure – it requires the integrity of the muscle-fascial support system and its innervation.

Let’s go into more detail.


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