The Couple’s Workout You Didn’t Know You Needed

As the month of love comes to an end, it’s important to continue to keep the romance alive, remembering to boost fun, connection, and even better sex, but have you ever thought about doing this with a surprising workout: Kegel exercises?

It might be time to give a little attention to an often-overlooked set of muscles: the pelvic floor. Strengthening it can support both physical wellbeing and intimacy, helping couples feel more connected and confident. To make things easier (and a bit more fun), intimate-wellness brand Intimina has created a playful guide for couples looking to boost their core strength – and their sex lives – one squeeze at a time.

THE UNDERRATED MUSCLE: PELVIC FLOOR 101

Before you and your partner start your new workout regime, it’s essential to know what you’re exercising. The pelvic floor is a powerful group of muscles that acts like a hammock, supporting vital organs for both sexes. For women, these muscles support the bladder, womb, and bowel. Life events like pregnancy, childbirth, and the natural process of aging can weaken them, often leading to issues like urinary leakage or discomfort during sex.

For men, the pelvic floor is just as crucial! It supports the bladder and bowel, and significantly, it plays a starring role in achieving and maintaining a strong erection.

Intimina’s Women’s Health Expert, Dr Susanna Unsworth, highlights the widespread nature of these issues and the power of prevention: “Problems with the pelvic floor are incredibly common. Nearly one in three women will experience symptoms such as leaking urine when coughing, sneezing, or exercising at some point in their lives. The most effective treatment is often prevention, and regularly performing pelvic floor exercises is one of the simplest and most powerful ways to support long-term pelvic and sexual health.

These issues are not limited to women. Millions of men worldwide are affected by pelvic floor dysfunction, though recent research suggests the true numbers are likely underestimated, as many men do not seek help or recognise the symptoms. What we do know is that pelvic floor exercises can make a real difference, not only improving bladder control, but also enhancing erectile function, confidence, and overall sexual wellbeing.”

THE PLEASURE PRINCIPLE: SQUEEZING FOR STRONGER ORGASMS

Stronger pelvic floor muscles can mean greater sensation and more satisfying orgasms for both partners, which is why Kegels are often recommended for intimate wellbeing. Doing them together adds a shared benefit: gentle contractions increase blood flow and sensitivity during sex, helping couples feel more in sync. Try coordinating a simple squeeze-and-release rhythm – or even your breathing – to add a playful new layer of connection to intimacy.

YOUR COUPLE’S KEGEL STARTER PACK

The best part about Kegels is their total flexibility, no gym required, and you can start anytime! By practicing together, you introduce a fun element of accountability and bonding. Here is a guide to getting started with your partner:

1. The basic squeeze: identify and isolate

• The Position: Sit, stand, or lie down comfortably.
• The Action: Imagine you are trying to stop the flow of urine or hold back gas. This tensing and lifting motion isolates the target muscles.
• The Count: Squeeze and hold for 3 to 4 seconds, aiming to build up to a 10-second hold. Repeat this 10 to 15 times.
• The Rule: Do not hold your breath! Keep your stomach, glutes, and thighs relaxed.
• Couple’s Fun: Make eye contact and try to maintain a conversation while you squeeze, the first one to cheat or laugh loses!

2. The power play: variety and consistency

Mix it up! Incorporate sets of long, slow holds with sets of short, quick squeezes. Vary your positions to engage the muscles differently. For extra credit, remember to squeeze your pelvic floor just before you do something that causes pressure, like coughing or lifting a heavy object.

3. Smart training (for women)

For women who want immediate feedback and measurable progress, a device like the KegelSmart is an excellent coach. This smart exerciser automatically personalizes your routine based on your muscle strength. It vibrates to tell you when to squeeze and when to rest, taking the guesswork out of your routine and helping you quickly build strength and confidence.

Dr Unsworth says: “Pelvic floor exercises are an essential part of health at any age, and the earlier you start, the better. Consistency is what really matters. And for many people, doing them alongside a partner adds a powerful sense of accountability, which can be a great motivator and even strengthen intimacy.”

In just a few weeks of consistent practice, you will begin to notice results, with more significant changes appearing after a few months. Remember, it’s about making it a fun habit. Dedicating even 5-10 minutes a day to this shared routine can have a profound impact on your symptoms and, most excitingly, your relationship.