When people think about exercising for better sex, they usually jump straight to Kegels. Sexual function requires muscle engagement, body awareness, endurance, and the ability to both build and release tension. It’s no surprise then that the exercises that could improve how you feel during sex are nuanced—and they involve many parts of your body.
That’s because, like just about any movement or activity, sex requires using multiple muscle groups. Strong core muscles are essential. But core muscles aren’t 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, tells SELF. “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: 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: 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’ve got that down, it’s time to think about the bigger picture. Because better sex isn’t just about your pelvic floor—it’s 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 don’t 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.