Sex is pretty fun all on it’s own, but there’s way to elevate the ecstasy— by strengthening your Kegel muscles. According to Cosmopolitan, that legendary pleasure guide, “Kegel exercises are the rhythmic clenching and unclenching of the pubococcygeus (PC) muscles, which hold your pelvic organs in place and control urine flow…They’re the muscles responsible for the contractions you feel during climax. Though Kegel exercises don’t actually tighten your vagina, they tone and strengthen your vaginal muscles, boosting your arousal.”
Now here’s the really mind-blowing news: You can double down on the feel-good benefits by flexing your Kegels while jumping on a rebounder (aka a mini trampoline), says, Fayth Caruso, dancer, choreographer, and co-founder of be360 Inc. Working your pelvic muscles also improves bladder control and postnatal recovery, adds Caruso.
Intrigued? Here’s how to try it for yourself:
First up: How do you do a Kegel?
A Kegel exercise is tricky to feel, do, and even describe, Caruso says. A Kegel involves pulling your pelvic muscles in and up, compressing and releasing after a short period of time. “Imagine you pulled a pair of jeans fresh out of the drier and they shrunk. The action of pulling ‘up and in’ while you were to try and zip them up is similar to a Kegel,” Caruso explains.
It’s a small movement, so don’t go overboard. If you’re engaging your glutes, abdominal muscles, or hips and quads to do the movement, recalibrate — think smaller and deeper muscles. Finally, Caruso says, don’t forget to breathe! Take an inhale in, exhale the air out, and then contract the muscles of the pelvic floor by thinking of the pubic bone pulling up and in.
Got it? Good — now, here’s how to supercharge the move.
Hop on a rebounder and engage your pelvic muscles (in other words, flex your Kegels). Once those muscles are engaged, hold them for a few seconds while you are bouncing. Release, and reengage, repeating as you bounce.
Bouncing on a rebounder already engages your pelvic floor, thanks to the involuntary muscles that surround it. The muscles require an unstable surface, Caruso explains, in order to really get them strong. Because the surface of the rebounder is pliable, the pelvic floor muscles will strengthen more over time automatically. Compare this with working out on a hard, more stable surface — your involuntary muscles don’t have to kick in as much. By doing a Kegel on a rebounder, your muscles get an extra workout.
And you don’t have to spend hours bouncing up and down. Caruso suggests bouncing for a few minutes each day until strength and endurance builds. Start by jumping just a few inches off the rebounder before building up to higher jumps.
And men, don’t assume this move is only for the ladies. Kegels have been shown to help male bladder control, and can even boost sexual performance. If nothing else, you’ll have a better grasp on how your body works.