For women over 40, especially those experiencing peri-menopause or menopause, maintaining good pelvic floor muscles is essential for enhancing sex, pleasure, and achieving powerful orgasms. The pelvic floor muscles, often overlooked, play a crucial role in sexual health and overall well-being. In this blog, we will delve into the sensual benefits of having strong pelvic floor muscles, exploring how they can amplify sexual pleasure, boost orgasm intensity, and contribute to a fulfilling sex life.
Understanding Pelvic Floor Muscles
The pelvic floor is a group of muscles that stretch like a hammock from the tailbone to the pubic bone. These muscles support the bladder, uterus, and rectum, playing a pivotal role in controlling urinary and bowel functions. More intriguingly, they also have a significant impact on sexual function and pleasure.
As women age, hormonal changes during peri-menopause and menopause can lead to the weakening of these muscles. This can result in issues such as urinary incontinence, decreased sexual sensation, and diminished orgasmic potential. Strengthening the pelvic floor muscles can counteract these changes, leading to improved sexual health and enhanced pleasure.
The Connection Between Pelvic Floor Muscles and Sexual Pleasure
Strong pelvic floor muscles are the foundation of sexual pleasure. Here's how they enhance sex and orgasms:
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Increased Blood Flow: Strong pelvic floor muscles improve blood circulation to the pelvic region. Enhanced blood flow means increased arousal and more intense sensations during sex. This heightened sensitivity can make every touch, kiss, and caress feel more electrifying and pleasurable.
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Enhanced Vaginal Tightness: As the pelvic floor muscles become stronger, they can provide better support to the vaginal walls, contributing to a sensation of tightness. This can increase friction during intercourse, enhancing pleasure for both partners.
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Improved Lubrication: Hormonal changes during menopause can lead to vaginal dryness. Strong pelvic floor muscles help maintain healthy blood flow and tissue integrity, which can aid in natural lubrication, making sex more comfortable and enjoyable.
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Stronger, More Intense Orgasms: Orgasms are essentially involuntary contractions of the pelvic floor muscles. The stronger these muscles are, the more powerful and satisfying the contractions will be. Women with strong pelvic floor muscles often report experiencing longer, more intense orgasms.
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Heightened Control and Awareness: With improved pelvic floor strength comes better control over these muscles. This means being able to consciously contract and relax them during sex, enhancing the sensations and potentially leading to multiple orgasms.
Sensual Benefits of Strong Pelvic Floor Muscles
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Heightened Sensual Awareness: Strong pelvic floor muscles can increase your awareness of the subtle, sensual sensations in your body. This can make the act of lovemaking more immersive and pleasurable, as you're more in tune with your own and your partner's movements.
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Deeper Connection: The ability to control your pelvic floor muscles allows you to engage more deeply with your partner. You can synchronize your contractions with their movements, creating a harmonious rhythm that intensifies the intimate connection between you.
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Prolonged Intimacy: Strong pelvic floor muscles can help you sustain arousal and prolong intimate encounters. This means longer sessions of foreplay and intercourse, giving you more time to explore and enjoy each other's bodies.
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Heightened Arousal: Improved muscle tone can lead to increased arousal, as the heightened sensations and improved blood flow make your body more responsive to sexual stimuli. This can lead to a more fulfilling and passionate sex life.
How to Strengthen Your Pelvic Floor Muscles
Strengthening your pelvic floor muscles is easier than you might think, and it doesn't require any special equipment. Here are some effective exercises to get you started:
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Kegel Exercises: Kegels are the most well-known pelvic floor exercises. To perform them, simply contract your pelvic floor muscles as if you're trying to stop the flow of urine. Hold the contraction for a few seconds, then relax. Repeat this 10-15 times, several times a day. As you become more comfortable with the exercise, try holding the contraction for longer periods.
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Bridge Pose: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your pelvic floor muscles as you do so. Hold for a few seconds, then lower your hips back down. Repeat this 10-15 times.
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Squats: Squats not only strengthen your pelvic floor muscles but also your glutes and thighs. Stand with your feet shoulder-width apart and lower your body as if you're sitting back into a chair. Keep your back straight and squeeze your pelvic floor muscles as you rise back up.
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Pelvic Tilts: Lie on your back with your knees bent and feet flat on the floor. Tilt your pelvis upward, flattening your lower back against the floor and squeezing your pelvic floor muscles. Hold for a few seconds, then release. Repeat 10-15 times.
Practising Alone: Exploring Self-Pleasure
Strengthening your pelvic floor muscles can significantly enhance your solo sexual experiences. Masturbation is an excellent way to explore your body, understand what feels good, and practice contracting and relaxing your pelvic floor muscles for heightened pleasure.
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Create a Sensual Atmosphere: Set the mood with soft lighting, scented candles, and your favourite music. Use a comfortable, quiet space where you can fully relax and focus on your pleasure.
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Lubrication is Key: Ensure you have plenty of lubricant to make the experience more comfortable and enjoyable. This is especially important during peri-menopause and menopause when natural lubrication may decrease.
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Use Sex Toys: Incorporate sex toys such as vibrators or dildos to enhance your experience. G-spot vibrators, in particular, can help you focus on the internal sensations and strengthen your pelvic floor muscles.
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Focus on Sensations: Pay attention to the sensations in your body as you touch yourself. Practice contracting and relaxing your pelvic floor muscles in rhythm with your movements to intensify your pleasure.
How a Partner Can Help: Enhancing Intimate Encounters
Having a supportive partner can make the journey of strengthening your pelvic floor muscles even more enjoyable. Here are some ways your partner can help:
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Communication: Talk openly with your partner about your desires and the importance of pelvic floor exercises. Sharing your goals can enhance intimacy and ensure you're both on the same page.
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Mutual Exploration: During foreplay, ask your partner to help you practice contracting and relaxing your pelvic floor muscles. This can be done through manual stimulation or by using sex toys together.
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Positive Reinforcement: Encourage each other with positive reinforcement and praise. Celebrate the progress you're making, both in terms of muscle strength and sexual pleasure.
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Experiment with Positions: Certain sexual positions can help you engage your pelvic floor muscles more effectively. Experiment with different positions to find what works best for both of you.
Using Sex Toys: Amplifying Your Pleasure
Sex toys can be powerful tools in strengthening your pelvic floor muscles and enhancing your sexual pleasure. Here are some recommendations:
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G-Spot Vibrators: These vibrators are designed to target the G-spot, helping you engage your pelvic floor muscles more effectively. The curved design and powerful vibrations can intensify your orgasms and enhance muscle tone.
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Kegel Balls: Kegel balls or Ben Wa balls are designed to be inserted into the vagina, providing resistance that helps strengthen the pelvic floor muscles. Using them regularly can improve muscle tone and increase sexual pleasure.
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Clitoral Stimulators: Clitoral stimulators can be used in combination with Kegel exercises to enhance arousal and make the exercises more enjoyable. The added pleasure can motivate you to practice regularly.
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Remote-Controlled Toys: These toys allow your partner to take control, adding an element of surprise and excitement to your pelvic floor exercises. The anticipation and pleasure can enhance your intimate connection.
Embrace the Power of Strong Pelvic Floor Muscles
For women over 40, particularly those experiencing peri-menopause or menopause, maintaining strong pelvic floor muscles is essential for enhancing sexual pleasure, improving orgasms, and overall sexual health. By incorporating pelvic floor exercises into your routine, exploring self-pleasure, and using sex toys, you can unlock a new level of sensual satisfaction and intimacy.
Remember, the journey to stronger pelvic floor muscles is a personal one. Be patient with yourself, communicate openly with your partner, and enjoy the process of discovering what brings you pleasure. Embrace the power of strong pelvic floor muscles and revel in the heightened sensations and deeper connections they bring to your sex life.