^the Strong Body Studio 

(Warning:  Sexual Content)

“What was that!?" he asked, "It's like you gave me the best b-j of my life with your vagina!! How did you do that??"

”Pilates,” I replied, trying to look demure, which is difficult just after you’ve had an explosive orgasm while giving your partner an experience he won’t forget. 

"Pilates?" he asked, "What does Pilates have to do with sex?"

"Everything!"

He had just experienced the secret that every woman eventually discovers if she is taking Pilates on a regular basis:  Pilates can make sex amazing for both the woman and the man.  One of the fundamental principles of Pilates involves learning how to engage and control the muscles of the pelvic floor and internal abdominals (think vagina!!!).  In the studio, it is one of the first things to engage when calling upon the “powerhouse,”  providing a foundation upon which to engage the muscles of the abdomen or back.  In the bedroom, however, the ability to make micro-adjustments to these muscles can make the vagina not just contract incredibly strongly, but also to control the squeeze anywhere from the labia up to the cervix and back.   The consciousness that comes from this control can give women the aptitude to fine-tune  pressure of the vagina, including the g-spot, against a penis.  In addition, one of the first things I teach my clients is how to articulate the pelvis forward and back.  While in the studio, this is done as a prelude to other exercises, in the bedroom, it allows a woman to control  pressure against her clitoris.  A woman with these two skills can give herself and her partner mind-blowingly powerful orgasms.

In my practice, I have had clients of all ages tell me of how Pilates has enhanced their sex lives.  “I only wish I had known about this in my 20’s,” one of my 40+ women lamented recently.  Another client, a young mother coming in to get her pre-pregnancy shape back, exulted that her husband no longer complained about the cost of private Pilates sessions because he was already reaping the benefits in the bedroom.

Pilates, especially on the Reformer,  is an amazing way to get in shape and get a rocking hard body.  Celebrities such as Madonna, Charlize Theron,  and Jamie Leigh Curtis swear by it.   Not everyone can afford the time or money for a private Pilates trainer, but everyone can do some basic Pilates-based exercises to improve their pelvic and vaginal control.  The good news is that the exercises given here can not only be done at home without equipment, but can also be done during sex.  Even the staunchest couch-potato boyfriend won’t object with joining you in these workouts!!!  But first a word from our sponsor (a bit of background about Pilates itself):

Pilates

Pilates, pronounced /pɪˈlɑ:ti:z/ is a physical fitness method developed in the early 20th century by Joseph Pilates to improve the rehabilitation program for the many returning veterans during World War I. He believed mental and physical health are essential to one another. He recommended a few, precise movements emphasizing control and form to aid injured soldiers in regaining their health by strengthening, stretching, and stabilizing key muscles. Pilates created "The Pilates Principles" to condition the entire body: proper alignment, centering, concentration, control, precision, breathing, and flowing movement.  While Joseph PIlates himself was a boxer, gymnast and skier, his method is often identified with dancers.  When he immigrated to the US in the 1920s, he hooked up with George Ballanchine and Martha Graham who used the Pilates method to strengthen their dancers and help them recover from injuries.

As of 2005 there were 11 million people who practice the discipline regularly and over 14,000 instructors in the United States.  

So what does this have to do with great sex?  Two words:  Pelvic Floor, and how strengthening it gives you control over your vaginal and internal abdominal muscles.  One of the primary principles of PIlates is the belief that the key to physical fitness is strengthening the “powerhouse” i.e. the muscles of the back, abdomen and, especially, the pelvic floor.  While many exercise routines focus on isolation, Pilates focuses on moving muscle groups in coordination, and one of the primary muscle groups used as a foundation in this is the pelvic floor.  

The Exercises

Pelvic Tilt:  ALONE -  Lie down with knees bent and feet flat on the floor or bed about hip width apart.  As you inhale, roll your pelvis away from you arching your back off the floor/bed and pushing your belly toward the ceiling.  Then exhale, rolling your pelvis toward your head by pulling your belly button down towards your spine and imprinting the small of the back to the surface below you.  Repeat four or five times.  Pretend your pelvis is a rolling pin, rolling out cookie dough by rolling  back and forth.   Do this exercise slowly focusing on the range of motion of the pelvis, and how the abs control its position.

WITH YOUR PARTNER   Lie down with him in missionary position.   Ask him to press himself deeply inside you and let you do the ‘work.’ Bracing your feet slightly on either side him, roll your hips away from you arching your back up to the ceiling.  This will press your clitoris into his pelvic bone, and your G-spot against the lower part of the penile shaft.  As you roll your pelvis toward you, the rolling action will draw his penis deeper into you.   Do slowly at first and then alter the speed back and forth.  The only warning about this position is that it is almost impossible for a man to keep still for long to let you do this before the stroking action against his penis excites him so much, he has to join in the action as well.

Pelvic Floor Squeeze:  ALONE - Lie down on the floor or bed.  Put your feet either on the foot or headboard of the bed or against the wall about 18” or so above your hips.  The heels of your feet should be together, and the toes should be pointing away from each other forming a “V” shape, and your knees should be slightly bent and open.   Put the flat of one hand against your stomach.  Inhale to prepare.  As you ex hale, push your feet slightly against their support while at the same time engaging the bottom of your pelvic floor, without getting into your butt muscles.   The sensation should be the same as stopping the flow of urine when you’re peeing, and you should feel your labia draw towards each other.  Squeeze into the pelvic floor more intently, concentrating on lifting up through the center towards your head.   As the pelvic muscles engage fully, they will spark the abdominals.  You will  feel the abs being drawn in as if from the inside. Keep on lifting and pulling up until you feel like you have lifted up to the bottom of the ribcage. Inhale to release.  Repeat at least ten times or as often as you like.

Pelvic Floor Lift :  ALONE - Get into the same position as in the first Pelvic Floor exercise. As in that exercise, engage the bottom of your pelvic floor, again without clenching your glutes.  This time squeeze and release at that point five times.  Then inhale, squeezing more intensely into  into the pelvic floor feeling like you are drawing up and inside your vagina.  until you feel that you have engaged the muscles halfway up.  Squeeze and release there five times.  Inhale again, squeezing the rest of the way, and pulse for five.  Repeat five times.  If you want to intensify at this point, add another “station” so that you stop four times for pulses.  Do five more again.  You should feel you stomach get pulled in from the inside as the internal abs and vaginal muscles tighten.  Pull upwards until you feel all the muscles from the pelvic floor to just under the ribs involved. Then release slowly from the top down.   After that, play with squeezing up and down holding at different points for different lengths of time.  

WITH YOUR PARTNER - In the missionary position, brace your heels with your knees slightly bent as in the Pelvic Tilt exercise.  Again ask him to press inside you and hold still.  Engage the bottom of your pelvic floor.  Squeeze and release and then deepen and lifting.  Pull all the way up, stopping at stations if you want or just one steady pull.  Release slowly from the top down.  Repeat, this time going more slowly perhaps, or stopping at stations along the way.  

When you have mastered this while using our heels to brace against, you can move to the cowgirl position.  This time, straddle your partner and play with the Pelvic Floor Lift.  It can be more intense if you try to quiet all the other muscle groups (e.g. the thighs arms, etc.)  while you blow him away (as it were) with your phenomenal control.  We’re not talking about posting from the knees or even squeezing the thighs, well, at least not yet.  Start with just the vaginal muscles, then the thighs.  Squeeze your inner thighs and let that motion move up into the vaginals, and the duration of your stroke may seem endless.  All this is done with you pressing yourself completely on him.  Add to this, a lift both of the glutes and the quadriceps part of the thigh, and I defy any man not to be amazed and thoroughly caressed!!

One caution here, when done well, there is a risk of squeezing a condom completely off and of lifting so high and squeezing so hard, he himself is squeezed out,  so take care how high you lift, how tight you squeeze.   

As with any kind of fitness routine, practice makes perfect.  But unlike doing crunches or working with weights, the results of doing these exercises is absolutely delicious!!!!

Emily JC Belanger, Founder & Principal Instructor of the Strong Body Studio, LLC.  Certified Instructor.  “I bring my passion and my experience to you.  Experiencing disabling back pain in my late thirties, I came back through Pilates and exercise to be a medal-winning triathlete, expert skier, trainer and model!  Let me show you how strong a woman you can be!!!”

 © 2010 Emily JC Belanger and the Strong Body Studio, LLC.   For information on obtaining reprints or republishing this article, please contact thestrongbodystudio@gmail.com

1 Wikipedia - Pilates and Pilates, Joseph (1945 - Re-released 1998). Pilates’ Return to Life through Contrology. Incline Village: Presentation dynamics2 Ellin, A. (2005-07-2  “Now Let Us all Contemplate Own Financial Navels.” New York Times.