Vaginal Strengthening Exercises for More Powerful Orgasms

When a woman has an orgasm, she is exercising her sexual muscles, which play a big part in her orgasmic response and are partly responsible for her orgasmic capacity. If you have weak sexual muscles, you may have a hard time having an orgasm, or, at the very least, you will not have the powerful orgasms that you could be having. To have powerful, intense, and, especially, female-ejaculatory orgasms, you must have strong sexual muscles. The good news is that there are several exercises that can strengthen them.

Your sexual muscles are the muscles of the pelvic floor, your Pubococcygeus or PC muscle, and your vaginal and anal muscles, which are all connected and play a big role in sexual response and orgasmic capacity. Kegel exercises can be used to strengthen your PC and other sexual muscles. Kegel exercises, or just Kegels for short, are named after Dr. Arnold Kegel, the gynecologist who first advised the use of the exercises.

However, these exercises were known long before Dr. Kegel, having been practiced by ancient Taoist and Tantric practitioners for thousands of years. Whereas the Kegel version is only concerned with muscle strengthening, the Taoist and Tantric versions of the exercises also deal with energy circulation. The exercises below are a combined version of both types with an additional exercise included.

Vaginal Strengthening Exercises: Flex your PC muscles (vaginal and anal muscles) as if you are sucking your vagina and anus up into your body. Hold the flex as described, and then release and relax your muscles.

1) Quick Flex:
Flex your PC muscle as hard as you can, hold for 2 seconds, and then completely relax the muscle. That is one rep. Wait 1 second between reps.

2) Slow Flex:
Slowly flex your PC muscle as hard as you can, hold for 15 seconds, and then release slowly, completely relaxing the muscle. That is one rep. Wait 5 seconds between reps.

3) Super Flex:
Slowly flex your PC muscle as hard as you can, hold for as long as you can up to 60 seconds, and then release. That is one rep. Wait 30 seconds between reps.

4) Push Out:
This exercise will help you develop the ability to ejaculate and to expel the ejaculate from your body. In this exercise, you are going to push out slowly with your vaginal muscles as if you are trying to push an object out of your vagina, hold for 5-10 seconds, and then release slowly, completely relaxing the muscle. That is one rep. Wait 5 seconds between reps.

Daily Vaginal Strengthening Exercises Program

Quick Flex: 20-100 reps (add ten reps per week) x 1 set. Add 1 set every 2 weeks. Work up to 4 sets daily.
Slow Flex: 10-25 reps (add 3 reps per week) x 1 set. Add 1 set every 2 weeks. Work up to 4 sets daily.
Super Flex: 1-10 reps (add 1 rep per week) x 1 set. Add 1 set every 2 weeks. Work up to 4 sets daily.
Push Out: 10-25 reps (add 3 reps per week) x 1 set. Add 1 set every 2 weeks. Work up to 4 sets daily.

Just as with any exercise program, you should start out slowly and build up over time. Start with the lowest number of repetitions and sets and increase the number of each as suggested. You can do the entire program at one session, or you can split the exercises into several sessions throughout the day. However, it is important to do every exercise daily in order to make progress. After being on this program for 4-8 weeks you should have dramatically increased your sexual muscle tone, while also dramatically increasing your capacity for sexual pleasure.

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28 Responses

  1. […] pursuit of a shortcut to sexual perfection. Instead of putting the time and effort into doing these vaginal strengthening exercises, many women would rather entrust their vaginas to a surgeon, seeking to finance his McMansion. All […]

  2. […] Many women report that they can have an orgasm from stimulation of the G-spot alone. Some women also report that orgasms arising from G-spot stimulation are more intense, deeper, more “whole body.” A few women even say they ejaculate. Most women who have experienced both claim that it is easier to have multiple G-spot orgasms than it is to have multiple clitoral orgasms. It is also true that the intensity of G-spot orgasms may be directly related to pubococcygeal muscle tone, which is another incentive for doing regular PC muscle exercises. […]

  3. […] 7, 2007 by Michael Paladin At her Sex Secrets blog, Svetlana Ivanova has written the female version of my post on PC muscle exercises for men. If […]

  4. […] Strengthening your PC muscles may lead to “core-gasms” in the gym or, at the very least, better orgasms in the […]

  5. […] may be directly related to pelvic floor muscle tone, which is another incentive for doing regular PC muscle exercises. Also, for some women, G-spot stimulation is more likely to result in orgasm over a period of weeks […]

  6. […] On consummating marriage Otherwise, the site I referred to is this. […]

  7. […] By far and large the most straight forward Sex muscle workout for Women that I have ever found is – HERE – for […]

  8. […] The vaginal muscle exercises mentioned are probably similar to the ones in my post Vaginal Strengthening Exercises for More Powerful Orgasms. […]

  9. […] you don’t want to do PC muscle exercises, such as the ones in my post Vaginal Strengthening Exercises for More Powerful Orgasms, wearing heels during daily activity may reduce the need for them. Italian urologist Dr Maria […]

  10. […] If you’re not dedicated enough to follow the vaginal strengthening exercise routine I posted here, the “Holding Firm” part of the Female Deer Exercise promises to make your vagina […]

  11. […] One of the main barriers that prevents women from being orgasmic during intercourse is a weak pubococcygeal (PC) muscle. This is the muscle that surrounds the opening of the vagina and supports the pelvic floor. It is also the muscle that spasms when you have an orgasm. If your PC muscle is weak, it may be difficult for it to spasm when there is an object in your vagina. To strengthen your PC muscle, follow this vaginal strengthening exercise routine. […]

  12. […] Once you get to the point where you feel as though you’re going to have an orgasm, push your PC muscles out (rather than clenching them in) to increase your chances of squirting or gushing. Women with well-toned PC muscles are more likely to ejaculate and generally have better orgasms, which is another incentive for doing regular PC muscle exercises. […]

  13. […] life depended on it. I’m a squirter, a gusher of gigantic proportions, perhaps due to the 800 Kegel exercises I do everyday?! Anyway, as she sat back and pondered her success with me and I began to […]

  14. […] your hand in, she should let her vagina relax. To do this, she can try clenching up and holding the PC muscles tightly, and then, with a big, sighing exhale, release that tension. As she releases and relaxes, […]

  15. […] Virgins may worry that they may experience pain on having sex for the first time, but PC muscle exercises may help. Many women who have not had sex before, fear that they may experience pain when having […]

  16. […] G-shot, but surgery doesn’t do anything for women’s sex lives that sex education and sexercises can’t do. True, it’s easier, but it’s also more expensive and potentially […]

  17. […] of ten women could improve their sex lives by doing just four weeks of daily exercise, including vaginal strengthening exercises. Fit women have more orgasms, a survey has discovered – and doing regular pelvic exercises can […]

  18. […] develop the strong PC muscles needed to do the vaginal squeeze, follow the program in my post Vaginal Strengthening Exercises for More Powerful Orgasms. You can practice PC muscle exercises while driving, standing in line, or lying on the sofa […]

  19. My man has always commented on my strength to squeeze on him. He says he can tell when I have an orgasm because of my PC muscles. I have a show horse and I show Hunter/Jumpers…we call this a “half halt” in English riding! You squeeze your inner thighs/crotch to let the horse know you are changing gaits. I am a better rider on a horse or a man because of this….ha ha!

  20. That’s funny, Lena. Now men who read your comment are going to start trying to pick up women at horse shows.

  21. […] better, not to mention safer, alternative to Liquid Virgin are the PC muscle exercises in my post Vaginal Strengthening Exercises for a More Powerful Orgasms (or just have anal […]

  22. THE part betw the anus and the genitals is the vital chakra
    called mooladhara.
    From here all the joys come.
    Daily while sleeping consciously raise this pull this in and release it out atleast 20 times with 5 sec gaps
    This enhances your all round performance and enhances blood flow and purification of the parts and removes constipation and piles too.
    Thanks
    PARAM ESWARA

    nature life techniques/yoga/meditation propagandist /Inde

  23. […] The best thing I ever did for myself sexually was to follow a program of PC muscle exercises. […]

  24. thanks for this post, it has been helpful… i have always wondered why i dont orgasm as easily during penetration – i have difficulty sometimes, and its gotta last a long time with different techniques to really make me orgasm intensely.
    i can orgasm easily through clitoral stimulation, so i knew it wasnt like a general problem… but at least i can work on it!
    xx

  25. Mynxie, you may also want to read my post How Women Can Learn to Have an Orgasm with Intercourse

  26. […] post Vaginal Strengthening Exercises for More Powerful Orgasms outlines a program that in 4-8 weeks should dramatically increase your pelvic floor muscle tone, […]

  27. […] a woman’s pelvic floor, and give her and her partner more sensation during sex. However, this exercise program can do the same thing  – no gadget required. This strange looking gadget might look like something […]

  28. […] afford (or don’t want to pay) $150 for a pelvic floor workout, you can read my post Vaginal Strengthening Exercises for More Powerful Orgasms for free. Today the New York Times reports on a jaw-dropping addition to the medical spa […]

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