This is a great article from WebMD where Kara Mayer Robinson covers 10 benefits to sex. I’d highly recommend the article. (https://www.webmd.com/sex-relationships/guide/sex-and-health#1)
All 10 tips are worth the read, but tip number “3- Improves a Women’s bladder control” is an important one to focus on. Various studies point out that 75% of women suffer from bladder control issues and unwanted loss of urine. The sad reality is that most women suffer alone and in silence, because they are ashamed or think it’s just a normal part of life. These symptoms should not be ignored. There is help available, as well as simple steps to improve your bladder health.
Sex absolutely will help strengthen your pelvic floor, improve your sexual enjoyment, and add to your bladder health. However, here are some important tips to achieve the best results for your bladder health and sex life at the same time.
Sex absolutely will help strengthen your pelvic floor
Being able to identify the pelvic floor muscles correctly can be a challenge. Many women use other muscles like the gluts and inner thigh muscles to substitute for weak pelvic floor muscles. Another word commonly used for a pelvic floor contraction is a Kegel exercise. These small muscles are the muscles that will keep you from unwanted urine leakage(incontinence). Sex can help a woman identify the correct muscles because this is a great time to get feedback.
During sex, a woman should try to squeeze around the penis, which is a pelvic floor contraction. These are the same muscles you would use if you tried to stop the flow of urine. Often the contraction is weak, so don’t be surprised if your partner cannot feel you tighten your pelvic floor muscles. Continue working these muscles, and you will stronger and improve bladder control. If it is still a challenge, try to exhale as you squeeze around the penis. This helps your muscle contract better.
You can work on quick contractions which are 1-2 seconds, with a rest between of 2 seconds between contractions. You can also work on endurance holds, with a goal of 5-10 seconds with a 10 second rest. Don’t get frustrated as this is like any other exercise. It takes times to strengthen and coordinate the pelvic floor muscles. Remember, this is a weak muscle and it will fatigue quickly, so don’t get frustrated if you find the contractions getting weaker. That just lets you know that you are tired. Try again next time you have sex.
Another bonus for contracting your pelvic floor muscles is that it will help you achieve an orgasm, as this is an intense pleasurable release of sexual tension. This “tug of war” game during sex can be both enjoyable and beneficial for your pelvic floor strength.
