If you’re looking to boost your confidence in the bedroom, we have the perfect fitness routine that’ll help you do exactly that. We chatted with Frame Fitness founder Melissa Bentivoglio, who shares the most effective Pilates workout for better sex. If you haven’t tried Pilates before, get ready for your newest obsession. Now, let’s get started!
The key principles of Pilates focus on “centering, concentration, control, precision, breath, and flow,” Bentivolio explains. Each one of these critical elements contributes to an extensive workout that’s chock-full of benefits, such as improving the strength of your pelvic floor.
And if you want to get a Pilates reformer workout in at home, no problem! Frame’s Revolutionary Digitally Connected Pilates Reformer offers live and on-demand training that’s conveniently accessible on the reformer’s built-in swivel touchscreen. Frame offers a variety of amazing classes to help you get stronger and more flexible and achieve your personal workout goals. Plus, the reformer itself is a super cute addition to your living room’s aesthetic!
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“The pelvic floor goes from the bottom of your pelvis and supports your pelvic organs,” Bentivolio tells us. Performing Pilates exercises helps you train and gain control of these muscles, providing your pelvic floor with necessary TLC. At the same time, it’s giving the rest of your body a solid workout. “The most important pelvic floor muscle is the pubococcygeus; it’s the deepest pelvic floor muscle and is largely responsible for the amount of sensation that a woman can feel during sex,” Bentivolio says.
In addition to enhancing the strength of your pelvic floor, Pilates workouts also make you feel more flexible and stronger, which in turn will give you an all-around confidence boost.
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You’ll need to have a Pilates ball on deck for this first exercise. To get started, position the ball between your knees, just a few inches under your kneecaps, and lie on your back. Then, bend your knees at 90-degree angles; you’ll notice your back is naturally arched. As you exhale, perform a pelvic tilt, and flatten your back against the mat. Take a deep breath in as you head back to the starting position. Perform 10 reps.
You’ll lie flat on your back, bend your knees, and place your feet flat on the floor to kick off this next exercise. Inhale, and press your lower back to the ground while making sure your pelvis remains neutral. As you exhale, activate your pelvic floor muscles, and raise your left foot off the ground with your knee bent 90 degrees and your shin kept parallel to the ground. Gradually bring your foot to the floor, and repeat this movement on your right side. Perform 10 reps on each side.
The final exercise in this Pilates workout for better sex is Leg Circles. Start off by lying on the floor with your left leg straight up to the sky and your right leg flat on the mat. (Depending on how flexible you are, you can also opt to bend your right leg and keep your foot on the floor). Perform six clockwise circles with your left leg. Bentivoglio suggests beginners do smaller circles and more advanced individuals create bigger circles. Your hips should stay still while you activate your core and pelvic floor muscles. Perform the exercise counterclockwise, and repeat both motions on the right side.
Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa
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