By now, hopefully you are aware that doing Kegels makes your sex life better. Strengthening the pelvic floor, the sling-like group of muscles that support your pelvic organs (like the uterus and bladder) increases sexual arousal and enjoyment for both men and women. The easiest way to find these somewhat elusive muscles is to break the flow of pee next time you're urinating or similarly by holding in any gas that might be about to pass. But these muscles move in more dynamic ways than simply clenching to prevent bodily fluids from escaping. And learning to work your pelvic floor dynamically is where the increased sexual pleasure truly comes into the picture.
I'm going to get a little technical here and talk anatomy, but trust me, this will help you find and activate the layers of muscle you want to strengthen. The pelvic floor makes a kite-shaped sling, and starting front to back, it connects your pubic bone to your coccyx (aka tail bone at the end of your spine). And side to side, the muscles attach to the insides of your sit bones (ischial tuberosities in anatomy speak, but otherwise known as the bones on the bottom of your pelvis that you actually sit on). Rather than simply clenching these muscles, you want to pull them up and toward your belly button, and one way to do that is to think of the bones at the bottom of your pelvis coming together. Imagine bringing the bones that make the four corners of the kite together and the kite billows up, more like a parachute from elementary school PE than a stiff kite. This is the dynamic movement you want.
Essentially the pelvic floor stetches as you squat — think about the positions of natural childbirth for a moment — and the bones at the bottom of the pelvis move apart. And when moving from squatting to standing, the bones move toward each other, engaging the muscles of the pelvic floor — this is where the sumo squats enter the story.
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- Start in a wide stance with the toes angled outward. Inhale as you bend your knees over your toes, and feel the bones at the bottom of your pelvis spread away from each other. The kite is widening — you are stretching your pelvic floor. Your butt should be relaxed as you squat; clenching your glutes locks the hips and prevents the joint from moving.
- Exhale and feel the four bones at the bottom of your pelvis coming together as you straighten your legs and the pelvic floor muscles pull in and up. Focus on your perineum (or mula bandha for all you yogis), initiating the movement as you come to standing. You should feel lifted through the center of your body as you stand.
So you are stretching and contracting the muscles of the pelvic floor as you bend and straighten your legs while toning your legs and butt too. Now that is some serious multitasking.