Exercise and sexual performance in women is usually not a topic an ordinary personal trainer would address, but as we all know, I am far from ordinary. A part of my physical therapy education was dedicated time to the pelvic floor musculature and this is a direct link to sexual performance. Plus we are all adults, and I see no reason to be shy.
Great sex involves movement, lots of movement, including flips, twists, and for the lucky few a flying trapeze. Regardless of what you are doing, if you are moving, it is because of muscle contractions and this is certainly true during sex. Muscles that are active during sex not only need strength, but also endurance unless you are left disappointingly done in 2 minutes. While the muscles of the pelvic floor, often trained with Kegel exercises, can enhance sex for both men and women, these muscles do not contribute to movement during sex. The primary muscles a woman should focus on for sexual performance are those within the lumbo-pelvic-hip complex, which are the muscles surrounding the pelvis.
The muscles responsible for movement during sex, or the “prime movers”, are different depending on the position you are in. If you are in the missionary position, different muscles will be engaged than if you are in the “doggie-style” position. Many sexual positions require a woman to have strength and control of the muscles responsible for pelvic tilting to align the vagina and also for pelvic rocking or the “humping motion”.
The prime movers for the pelvic motion are the mainly the muscles of the low abs and low back that cause anterior and posterior tilting (rocking) of the pelvis. For many women, these muscles are not only very weak but also are not well connected to the brain, meaning that they do not have proprioception or good conscious control of the muscles. Training these muscles will not only give you strength and endurance but also open the connection between the brain and body, to give you smooth and coordinated motion during sex.
The upper abs are the prime mover for a crunching or sit-up motion, but it is the lower abs that tilt the pelvis, and it is these that are more important during sex. As a knowledgeable personal trainer, I have developed specific protocols for targeting these muscles. In order to target the low abs, you have to place the body in a such a way as to challenge the position of your pelvis, forcing the low abs and low back to engage.
The starting point for a sexual performance fitness program is mastering anterior and posterior pelvic tilts. The posterior pelvic tilt is probably more in sexual positions, and is most easily understood in the missionary position, where this motion helps tilt the vagina to an angle in which a woman can easily and enjoyably accept her partner.
The beauty of exercising the muscles responsible for sexual performance is that they have carry over into your appearance as well. The low abs, located from the belly-button down, are where a lot of women have a “pooch”. Training the low abs will not only enhance sex for you and your partner but also help tone and flatten this stubborn area.
I have given much attention to the low abs in this article, as they are crucial, but you cannot neglect the other muscles of the lumbo-pelvic-hip complex. Simply focusing on one area will create imbalances in strength and flexibility and this can be detrimental. A solid personal trainer will have all the bases covered in your training program to keep you looking and performing your best!