I’m a sex doctor – these exercises are proven to make your orgasms more intense

A TikTok doctor has shared the top exercises she claims will help women have stronger and better orgasms.

Dr Teresa Irwin, a female pelvic medicine doctor in Texas, posted a series of TikTok videos last month detailing four methods for strengthening pelvic floor muscles. 

Pelvic floor muscles are located between the tailbone and the pelvis and support the uterus, bladder, small intestine, and rectum.

These muscles can become weak from several causes, mainly pregnancy and childbirth.

Left untreated, it can lead to pelvic floor dysfunction, which has been linked to urinary incontinence, frequent need to urinate, and constipation.

It can also make it harder to achieve orgasm. 

Dr Irwin shared four tips for tightening the pelvic floor and having better orgasms. 

Kegel Exercises 

‘I know that you have probably all heard the advice to ‘do your Kegels’, but why?’ Dr Irwin told NeedtoKnowUK.

‘Your pelvic floor muscles line the interior of your pelvic bone; they act as a net to keep your reproductive and elimination organs in place.’

‘When the pelvic floor becomes weak, it can no longer hold those organs in place, and it can lead to prolapse and other dysfunctions.’

Normally, Kegels are done by lifting and relaxing the pelvic floor muscles. One way to find them is to stop urinating midstream. 

‘I want you to concentrate on instead of holding your pee, hold your poop,’ Dr Irwin said.

‘So squeeze your anal sphincter because there are more muscles and bigger muscles around the anus.’

‘Then when you squeeze your anal sphincter, you’re actually contracting a much bigger muscle than you do when you’re holding your pee.’

She said this is because the muscles around the urethra are much smaller. 

Kegels help tighten the pelvic floor muscles, which increases sensation, making you more likely to feel an orgasm. 

Belly Dance and Yoga 

This is done by combining Kegels with exercises like belly dancing and yoga. 

‘The way it can be done is whenever you do a belly dance move, at the end of it, or even during, you can do a Kegel exercise and squeeze your anus,’ Dr Irwin said. 

‘For yoga, you can do it throughout the whole move.’

She used the move downward dog as an example. ‘You just squeeze your sphincter at the same time,’ she said.

‘Therefore, not only are they great exercises for your body, but also amazing for your sexual organs.’

Yoga works muscles in several areas of the body, particularly the pelvic floor muscles. Certain positions soothe the vagus nerve, which is responsible for the body’s fight-or-flight response. 

Reducing this response prevents involuntary contractions, giving you more control over sensations like orgasms.

Breathing exercise known as hypopressives

‘This is an uncommon but highly effective technique to strengthen the pelvic floor,’ Dr Irwin said.

‘It is a breathing exercise that helps strengthen your core to relieve pressure on your pelvic floor by learning to lift and support the weight of the organs through the supporting muscles.’

This breathing exercise is meant to be combined with Kegels.  

‘During this type of exercise, you’re actually doing some breathing techniques,’ Dr Irwin said.

‘The benefit of this is the deep breathing expands your stomach in and out, and when you hold your breath at the end of it, you can do a Kegel exercise.’

‘So not only does it improve orgasmic ability, but it can also reduce your belly, in turn making you feel sexier as well as increasing your libido.’

Deep breathing can release nitric oxide into the body, which increases arousal and orgasm by stimulating blood flow. 

Sound Wave Machines 

Dr. Irwin also suggests using a machine called Cliovana that she claims is designed ‘to improve orgasmic ability.’

Cliovana is a type of soundwave treatment specifically targeted at the clitoris, an organ at the end of the vulva that plays a major role in women’s sexual arousal.  

‘The sound waves hit the clitoris, causing little micro-tears, causing the body’s natural defense mechanisms to come to that site and grow new blood vessels and new nerves,’ Dr Irwin said. 

‘This means improvement in tissue quality and orgasmic ability.’

This treatment is typically done in doctors’ offices over several weeks. In addition to stronger orgasms, it is meant to increase libido and improve vaginal lubrication.

However, there is no research that has found direct benefits. 

Targeting the clitoris directly can greatly increase the chance of orgasm, as stimulating that area has been shown to be much more effective for satisfaction than penetration, for example.