If you’re looking to boost your confidence and satisfaction in the bedroom, we’ve got the perfect workout routine to help you do just that. we chat 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 new obsession. Now, let’s get started!
The key principles of Pilates focus on “focus, concentration, control, precision, breathing, and flow,” explains Bentivolio. Each of these critical elements contributes to an extensive exercise which is packed with benefits, such as improving pelvic floor strength.
And if you want to do a reforming Pilates workout at home, no problem! Frame’s Revolutionary Digitally Connected Pilates Reformer offers live and on-demand training that can be conveniently accessed on the reformer’s built-in swivel touch screen. Frame offers a variety of amazing classes to help you get stronger and more flexible and achieve your personal training goals. Plus, the reformer itself is a super cute addition to your living room aesthetic!
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“The pelvic floor runs from the bottom of the pelvis and supports the pelvic organs,” Bentivolio tells us. Performing Pilates exercises helps you train and gain control of these muscles, giving your pelvic floor much-needed TLC. At the same time, it gives 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 a woman can feel during sex,” says Bentivolio.
In addition to improving your pelvic floor strength, Pilates exercises also make you feel more flexible and stronger, which in turn will give you an overall confidence boost.
Related: Trainer Reveals The Best Free Weight Exercises For Instant Abs
You will need to have a Pilates ball on hand for this first exercise. To start, place the ball between your knees, just a few inches below your kneecaps, and lie on your back. Next, bend your knees at 90-degree angles; you will notice that your back is naturally arched. As you exhale, do a pelvic tilt and flatten your back against the mat. Take a deep breath as you return to the starting position. Do 10 reps.
You’ll lie on your back, bend your knees, and place your feet on the floor to begin the next exercise. Inhale and press your lower back into the ground while making sure your pelvis remains neutral. As you exhale, engage your pelvic floor muscles and lift your left foot off the ground with your knee bent 90 degrees and your shin parallel to the ground. Gradually bring your foot to the ground and repeat this movement on your right side. Do 10 reps on each side.
The final exercise in this Pilates workout for better sex is Leg Circles. Begin by lying on the floor with your left leg stretched toward the sky and your right leg flat on the mat. (Depending on how flexible you are, you can also choose to bend your right leg and keep your foot on the ground.) Make six circles clockwise with your left leg. Bentivoglio suggests that beginners make smaller circles and more advanced people create larger circles. Your hips should remain still as you activate your core and pelvic floor muscles. Perform the exercise in a counterclockwise direction and repeat both movements on the right side.
alexa mellardo
Alexa is the Mind + Body Associate Editor for Eat This, Not That!, overseeing the M+B channel, and providing readers with engaging topics on fitness, wellness, and personal care. Read more about Alexa
