Vaginal weightlift­ing is so much more than just a fetish par­ty trick!

It's also one of many fun ways to cul­ti­vate increased sex­u­al sen­si­tiv­i­ty or stronger, longer orgasms. Orgasms aren't every­thing, but who wouldn't want to max­i­mize their enjoyment?

For peo­ple with penis­es, that could include mul­ti­ple orgasms or hard­er erec­tions that last longer. For some­one with a vagi­na, that could mean ease in reach­ing orgasm, a strong enough grip to crack a friend's fin­ger, and enough relax­ation to take a dil­do the size of the top of a soda can.

But the stan­dard Kegel work­out doesn't exact­ly sound excit­ing. Squeeze. Relax. Squeeze. Relax. If that works for you, that's cool, but there's so much more vari­ety you can add beyond switch­ing up the length of the squeezes.

WARNING! SAFETY FIRST! Kegels aren't for every­one! If you're expe­ri­enc­ing some­thing feel­ing funky down there, talk to a pelvic floor ther­a­pist or doc­tor first. Remember to relax between sets and stretch every day, and of course, take rest days.

The exer­cis­es in this book can be a great start­ing point for holis­tic pelvic health, and again, when in doubt, get eval­u­at­ed by a pelvic floor phys­io­ther­a­pist. Mine told me to focus more on stretch­ing and breath­ing deep.

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Squeeze Your Way to Breath and Energy Orgasms

Yes, it's a thing to orgasm by breath­ing, clench­ing, and visu­al­iz­ing ener­gy mov­ing up your body. It does take time (I had months of prac­tice), but even if you don't get all the way there, it's still good to med­i­tate and increase your bod­i­ly awareness.

The ener­gy feels less iso­lat­ed to the gen­i­tals and more of a dis­persed bod­i­ly flood than a gen­i­tal orgasm. It's even more spread out than a cer­vi­cal orgasm's womb-​centered feel­ing — which total­ly makes sense.

You can read about hav­ing breath and ener­gy orgasms here, but the Urban Tantra book has more detailed info and instruc­tions. It also has awe­some sex advice in gen­er­al if you can look past the woo-woo.

Sex isn't all about orgasms, but every­one who wants them should feel free to explore. Breath and ener­gy orgasms give some (like those with spinal cord injuries) an alter­na­tive route entire­ly while mak­ing oth­ers more receptive.

fur­ther read­ing: 5 ways to have longer and more intense orgasms!

Engage Your Pelvic Floor With Belly Dance

That's right! Belly danc­ing isn't just a fun ab work­out, but also engages and relax­es pelvic floor mus­cles.

It makes sense when you think of the core as a net­work with:

• The diaphragm at the top
• The abs in front
• Obliques on the side
• Back mus­cles and glutes
• The pelvic floor at the bottom

A bel­ly dancer's pre­cise move­ments are all thanks to con­scious con­trol and iso­la­tion of these mus­cles. During any move, spe­cif­ic mus­cles con­tract and, just as impor­tant­ly, the oppos­ing ones relax. Swaying, tilt­ing, and drop­ping the hips while keep­ing the bel­ly but­ton sta­ble espe­cial­ly tar­gets the pelvic floor.

Belly dance also brings the ben­e­fits of exer­cis­ing in gen­er­al, and it's a lot more fun than sit­ting and clenching!

Movements Beyond Squeezing the PC Muscles

Intensive pom­poir isn't for every­body, but you can cer­tain­ly adopt some of the basics in the bed­room. It's basi­cal­ly squeez­ing and manip­u­lat­ing the mus­cles in the vagi­na in a way that can stroke a penis (but is fun to do for its own sake).

Lube up a kegel ball or yoni egg (shown above). Place it against the vagi­nal entrance. Push out with your vagi­na to "reach," clench around the ball, and con­tract to "suck" the ball in. Do the reverse, push­ing it out instead, and maybe see how far or force­ful­ly you can do it. Repeat.

And try it on a well-​lubed, basic dil­do or vibe, see­ing how far you can pull it in and push it out, and vary­ing the speed. You can also try iso­lat­ing dif­fer­ent parts of your pelvic floor and see­ing how they move the toy dif­fer­ent­ly. Like with the kGoal, it's a lot of fun get­ting visu­al feed­back and see­ing your pelvic floor mus­cles doing work.

If you're skep­ti­cal, I total­ly under­stand. I've done it on the tip of a partner's penis before, and even his own words were, "HOW are you doing that???!"

Play Games With the Minna kGoal

Too often, the peo­ple who would ben­e­fit most from Kegels can't tell whether they're squeez­ing the cor­rect mus­cles. To com­bat this issue, the min­na Life kGoal (heh, get it? Like Kegel?) gives pre­cise, real-​time feed­back about how hard the user is squeezing.

It's hard­er to find the kGoal in shops nowa­days, but when the post was orig­i­nal­ly writ­ten, it was the coolest fuck­ing thing — a sex toy that was crowd­fund­ed both for those recov­er­ing post­par­tum and those who just want­ed to have fun.

kGoal can give you feed­back by vibrat­ing faster the hard­er you squeeze it, but that's far from the coolest thing about it: The kGoal can serve as a con­troller for games on your smartphone!

You know Atari's Pong vari­a­tion, Breakout? Well, that was one of the games I played by squeez­ing my vagi­na around the kGoal. The hard­er you squeeze, the more the pad­dle moves to the right, and the more you relax, the more it moves to the left.

The games give you scores across 3 cat­e­gories: strength, endurance, and con­trol, and you can track your improve­ment over time. The work­outs and scor­ing sys­tem are best for some­one who's reha­bil­i­tat­ing a weak or tight pelvic floor. Another Kegel biofeed­back toy to con­sid­er is the Elvie, which is a bit slimmer.

Vaginal Weightlifting With External, Customizable Weights

Back in my fetish par­ty days, I've tak­en part in (and won) a vagi­nal weightlift­ing con­test. How?

Contestants insert­ed their Kegel ball(s). A mem­ber of the House clipped the kegel balls' retrieval cord to a buck­et han­dle with a cara­bin­er. Pennies were added one by one to the buck­et until the con­tes­tants couldn't hold on to the ball anymore.

We dumped the pen­nies on the ground and com­pared con­tes­tants' piles. The los­er had to pick up the pen­nies. We were at a BDSM House par­ty, after all.

There's a dumb­bell in the graph­ic to show that you can put what­ev­er you want in the buck­et, real­ly. It doesn't have to be coins, though they are con­ve­nient for adding and remov­ing small incre­ments of weight. The own­er of the House has even put 2L soda bot­tles in someone's buck­et at anoth­er par­ty, but don't wor­ry: the vagi­nal weightlifter was prepared!

Smaller Steel Vaginal Weights You Could Also Use

If you don't feel like get­ting dumb­bells or coins to fill a buck­et, I total­ly get it. You could still exper­i­ment with see­ing how long you can hold a weight­ed steel dil­do like the njoy Pure Wand if you already have one. Any bul­bous glass dil­do would also do if you're look­ing for some­thing lighter and more affordable.

As for weight­ed balls, my favorite to walk around with were once the half-​pound Fifty Shades of Grey Inner Goddess Silver Pleasure Ball set. However, I delet­ed my old review because I just felt too weird about pro­mot­ing some­thing in the FSOG line.

I real­ly like the weight of the njoy Pure Plug and can clip more weight to it, but its neck is short. That's fine for snug­gling against my short (maybe an inch and a half) pubic bone, but if you have a deep G‑spot, it'd be painful for you.

And remem­ber: don't hold these in all day, every day — let go and relaaaax between sets, for at least twice as long as you held them. Stretch your hips and legs after exer­cise ses­sions. Take rest days. Chilling out the pelvic floor mus­cles is just as impor­tant as strength­en­ing them!

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Above All, Remember to Enjoy the Ride!

Again, these activ­i­ties aren't for every­one — some read­ers would ben­e­fit more from, say, yoga, Tai Chi, and bel­ly dance, than hard pelvic squeezes. If you're hap­py with where your pelvic floor and orgasms are, that's total­ly cool. (And if you're not, I sug­gest you talk to a phys­i­cal therapist!)

I'm just some­one who's got­ten bored with stan­dard Kegel exer­cis­es and want­ed to go explore beyond. I want­ed to show peo­ple some of the pos­si­bil­i­ties. If you've read this far, maybe you're the same way, and your new "Ooh, shiny!"

Disclaimer

I'm not a med­ical pro­fes­sion­al. I'm only talk­ing about ways to have more fun with pelvic floor strength­en­ing if you're already famil­iar with Kegels. If you're seek­ing help with a seri­ous prob­lem down there, that is beyond my scope of exper­tise, and I am not a replace­ment for a doc­tor or pelvic floor therapist.