That is because, like just about any movement or activity, sex requires using multiple muscle groups. Strong core muscles are essential. But core muscles are not just the ones that make up your pelvic floor. They are also the muscles that control your legs, hips, and thighs. Paying close attention to the strength and flexibility of all of these muscles, and improving both, can enhance your experience and make you feel more confident in the bedroom.
"The pelvic floor is central to the sexual response cycle," Justine Roper, PT, certified women’s pelvic specialist and pelvic floor therapist, notes. "Think of it like a hammock of muscles. Its job is to support our bladder, uterus, rectum, and it’s a direct interface for the clitoris and vaginal canal."
Why Just Doing Kegels Won’t Get You to the Big O
"Most people want a strong pelvic floor, and that’s great," Roper says. "But the pelvic floor should do two things: It should be able to contract and it should be able to relax."
That balance is key to arousal and orgasm. During arousal, blood flow increases to the genital area, creating tension in the pelvic floor muscles; orgasm comes with their release. If those muscles are constantly clenched, that release can be harder to achieve, Roper explains.
"The harm in over-Kegeling is the stopping of the blood flow and ultimately the stopping of orgasmic response," she says.
Even more surprising is the fact that many people aren’t actually doing Kegels correctly. Instead of isolating the pelvic floor, they end up squeezing their glutes, inner thighs, or holding their breath.
Kegels are still important, but you need to learn to do them correctly. "A Kegel is very isolated. You’ve got to tap into your mind-body connection," Roper says. One way to do that is to use your breath. "When you breathe in, your pelvic floor relaxes; when you exhale, it recoils. Your breath has to do that salsa dance with the pelvic floor."
Once you have mastered that coordination, it is time to think about the bigger picture. Because better sex is not just about your pelvic floor, it is about how the rest of your body supports it too.
Meet the Muscles That Make Sex Better
While the pelvic floor gets the spotlight when it comes to great sex, these muscles do not work alone. Strength, stability, and mobility across your body all play a role in how you move and feel during sex. Plus, being more limber can make it easier and more comfortable to get into and stay in different positions without strain.
Your glutes definitely need to be strong, according to Roper. They power hip extension, such as thrusting motions, and help your pelvis handle different positions. Weak glutes can shift strain into your lower back and hamstrings, leading to discomfort during intimate moments.
Deep core-stabilizing muscles also work hand-in-hand with the pelvic floor. They help stabilize your body overall and support coordinated movement and steady breathing.
Meanwhile, your inner thighs, known as hip adductors, connect directly to the pelvic floor. Tightness or weakness here can directly affect pelvic tension, meaning that stability moves like lateral lunges or sumo squats can help keep things balanced.
Hip rotators are another critical piece of the puzzle. Have you ever felt stiff or uncomfortable in certain sex positions? Limited hip rotation could be the culprit. Targeting the muscles in your hips can improve comfort and mobility. Improving flexibility in your hips and inner thighs can help reduce excess tension in the pelvic floor, allowing those muscles to fully relax when you need them to.
Your Go-To Moves for Better Sex
To achieve this comprehensive balance, you do not need an extensive gym membership or complicated equipment. All you need is yourself, an open space, and maybe a yoga mat to protect your back while you complete a brief full-body bodyweight routine.
This routine is designed to take just 10 minutes, focusing on major muscle groups that support sexual wellness. By spending about two minutes on each exercise and completing eight to 10 controlled repetitions, you can target the hips, core, and glutes effectively.
The routine incorporates dynamic and stabilizing movements such as the Lying Butterfly Stretch to open up the hips and inner thighs, the Hip Bridge to activate the glutes and pelvic stability, and the Dead Bug to engage the deep core without adding unnecessary strain. It also features a Deep Squat Hold to build lower-body mobility and Windshield Wipers to ease tightness in the hip rotators.
By looking beyond repetitive isolation exercises and embracing a holistic approach to strength, breath, and flexibility, individuals can build a more resilient, responsive body that enhances both physical comfort and overall intimacy.
