Last Longer In Bed: Exercises for Great Sex!

If You Don't Use It, You Lose It

Whether you're looking to last longer or just heighten your sexual experience, pelvic floor exercises are every sex-lover's best friend. Not only do they lead to more powerful orgasms, but they can also optimize sexual arousal, response, functioning and orgasmic control by increasing blood flow to the pelvic region and toning the muscles that support the pelvic organs and stabilize the core muscles.

The pelvic floor includes the two layers of muscles that sling from the tailbone in the back to the pubic bone in the front. To practice pelvic floor exercises, you first have to learn to recognize and isolate the muscles. There are a few ways to do this:

1. While peeing, stop the flow of urine. If you're able to interrupt its flow, you are contracting your pelvic floor muscles. You should feel a pulling-up sensation as opposed to the feeling of bearing down used during a bowel movement. (Though you can use this technique to learn to identify your pelvic floor muscles, do not regularly practice the exercises while peeing.)

2. Alternatively, you can isolate the pelvic floor muscles by gently inserting a lubricated finger in your vagina or anus and squeezing until you feel some pressure around your finger. Be wary not to use the muscles in your buttocks, abdomen or thighs while contracting.

Once you've learned to contract your pelvic floor muscles, begin practicing 3 sets daily. You can start with just a few at a time with 5-10 seconds of rest between each contraction. Gradually increase your repetitions until you can perform 25 contractions in a row with 5 second contractions and 5 seconds of relaxation. These muscles can become sore, so progress slowly and be patient. You should begin to see results after approximately 6-8 weeks.

Some people find that pelvic floor exercises alone can produce arousal, vaginal lubrication, erection and even orgasm. A well-toned pelvic floor not only helps delay orgasm when desired, but can also produce orgasm more quickly for both men and women. This can come in handy if you only have fifteen minutes to find a broom closet, get undressed, get your fix and get back to your in-laws' dinner party.

To orgasm more quickly using your pelvic floor muscles, try contracting rapidly several times as your arousal heightens. The increased blood flow to the genital region can facilitate the sexual response cycle. You may find that performing several pelvic floor contractions during or right before orgasm can deepen and prolong orgasmic response.

If your goal is to prolong sexual activity, the regular practice of pelvic floor exercises will help improve awareness of your pelvic region and allow you to contract or release as necessary to delay orgasm. Try performing one slow pelvic floor contraction as you approach orgasm. Take a break from the sexual activity that's making you want to cum and breathe deeply until the urge to orgasm or ejaculate subsides. This method is like a hands-free Squeeze Technique, but can be practiced by both men and women.

Take time to enjoy and workout your pelvic floor muscles, as even if you can't see them they're looking for love and will love you right back. In the case of muscles related to sexual functioning, it really is true that if you don't use it, you lose it. I won't be taking any chances.

Have fun, experiment and practice safer sex!