I recently read the book, Pilates for Sexual Enhancement, by Pilates instructor, Dana Hershman, and Physical Therapist, Belinda McDonald. The book outlines specific Pilates exercises to help improve your libido and sexual satisfaction. Hershman and McDonald stated, “Joseph Pilates emphasized Pilates as the gateway to complete health and not just physical fitness. Many of the health benefits of Pilates come from the movement Pilates achieves from the pelvis and nervous system. There are a large number of anatomic structures within the pelvis. Without these, sex is no longer fun, fulfilling and an amazing experience. The building blocks of the pelvis and its supports structures are the bony pelvis itself, the muscles outside the pelvis in the buttocks, pelvic floor muscles, pelvic joints (sacroiliac joint and pubic symphysis) and ligaments.”
Increasing blood flow to the pelvic area helps increase sexual performance and satisfaction. Here’s an outline of a few of the exercises in their suggested beginner eight week program:
- Pelvic Clock
Lie on your back with your knees bent and feet planted on the floor. Imagine you have a marble on your belly and your belly orients the flow in a clock-like rotation. Balance the marble in the center of your clock between the naval and the pubic bone. Exhale and roll the marble to your naval (12 o’clock). The pubic bone should lift towards the sky and the middle back flattens onto the mat. Inhale and roll the marble back to the center point. Exhale and roll the marble to the pubic bone (6 o’clock). You back will be arched with the low back lifted off the floor. Focus in on the stomach muscles actively supporting your spine. Inhale back to neutral. Exhale and roll the marble to your left hip (3 o’clock). The right hip will lift off the floor towards the sky. Inhale back to neutral. Exhale and roll the right hip (9 o’clock). The left hip will roll off the floor towards the sky. Repeat a few times.
- Imprinting and Neutral Position
Imagine lying in wet sand. Slowly and gently relax your spine into the sand, one vertebrae at a time. Allow the stomach to fall and sink towards the spine. Shoulders fall back and down. Engage your back muscles. Relax into the sand with your neck long and the chin should not lift. Repeat a few times.
- Bridging
Similar to the bridge pose in yoga, lie on your back with your knees bent and feet planted on the floor hip width distance apart. Exhale bringing one vertebra at a time off the mat with your pubic bones extending towards the sky. Keep the knees centered and not fall open. Inhale, hold the position. Exhale roll down slowly from the upper back, mid back to low back. Repeat 5-8 times.
Discover Pilates with a certified instructor to gain the maximum benefits and instruction. Referrals are always the best way to start so ask your friends for any recommendations.
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