What is Pelvic Floor Training and Should you be Doing it?
We had a chat with Sylvia the Belladot Sexologist who’s an expert on all things sex, sensuality and orgasms to find out more about pelvic floor training and the benefits you can enjoy when making this a part of your exercise routine.
What is pelvic floor anyway?
Everybody has pelvic floor muscles, both women, men as well as intersex people. The pelvic floor is a group of muscles in the bottom of the abdominal cavity (stomach area) with function to basically uphold and keep the inner organs in place.
The muscles are the ones working to close the urethra, vagina and anus. They contracts during orgasm and are also responsible for bladder control i.e when you go for a pee. The muscles are also involved in exercising, coughing, sneezing, vomiting, peeing and pooping.
Is that why women can experience sexual arousal and orgasms when exercising?
Exactly, when doing particular exercises you can also activate the pelvic floor. It’s known as a coregasm (more on that here).
Who should be doing pelvic floor training?
I think everyone can benefit from the training. It is very important not only to improve your sexual life and orgasms but also to prevent incontinence, which is when you cannot control urination.
I also especially recommend this training after giving birth or when getting close to the age of menopause where this is a common problem. Incontinence is nothing to be ashamed of and is not as uncommon as you might think. The NHS estimates that between 3 and 6 million people in the UK have some degree of urinary incontinence.
What about using it to increase sexual pleasure, would you recommend it?
Yes, I definitely would. Pelvic floor muscles will improve the blood flow and elasticity through the vagina, which might upgrade the sexual experience and bring more powerful orgasms and major sexual pleasure for you and your partner – but every woman is different.
The pelvic floor muscles contract when you orgasm so having a firmer and trained pelvic floor which means you can have a more intense orgasm. Training these muscles also enables a woman to identify and actively use these muscles – consciously.
How can you train pelvic floor muscles?
Pelvic floor training means to train specific pelvic floor muscles through contractions. Finding these muscles can be a bit tricky, so I recommend pretending that you are closing a zipper, contracting inside, from anus to vagina. It is the same muscle that is used when trying to stop urinating. To make sure that the right muscles are in use, you can put a finger inside the vagina to feel the contraction.
What can you use to do pelvic floor training?
It can be difficult to find the right muscles when exercising. An easier way to find them and to get more satisfying effect of the training is to use a pelvic floor trainer. Belladot Britt is a pelvic floor trainer that consists of two balls made of soft silicone, put together with a strap also made of silicone.
The first times the easiest way to use them is to lie down while inserting. Lube is highly recommended. You contract for a few seconds and then relax for about ten seconds. Repeat during a few minutes and do this training a couple of times a day as prevention, or more if you have a leakage problem. After training for some time you should be able to stand up without the Pelvic Floor Trainer falling out. You can go for a walk with it in and some women are even able to jog with their trainer inserted.
Anything to watch out for when buying a pelvic floor trainer?
The material should be durable, good for the environment and with a soft and pleasant surface, like Belladot Britt. It should be easy to clean, the Belladot Britt has both balls and strap made of silicone. It is also important that the trainer has some weight to ensure an efficient training. Belladot Britt has small metal weights inside for this purpose. If you want to grab one, head on over to the Natural Cycles webshop.
A big thanks to Sylvia Lidén Nordlund and the Belladot team for collaborating with us!
Irwin, D., Milsom, I. et al. Impact of overactive bladder symptoms on employment, social interactions and emotional wellbeing in six European countries. British Journal of Urology International: 2005; 97, 96-100
Reider B (2016) Role of Pelvic Floor Muscles in Female Orgasmic Response. J Womens Health, Issues Care 5:6. doi:10.4172//2325-9795.1000250
Martinez, C. S., Ferreira, F. V., Castro, A. A., & Gomide, L. B. (2014, April 23). Women with greater pelvic floor muscle strength have better sexual function. Retrieved July 20, 2017, from http://onlinelibrary.wiley.com/doi/10.1111/aogs.12379/abstract