Movement library
Exercises for sexual fitness
Evidence-aligned building blocks: pelvic floor that can both engage and fully release, breath, core, hips, zone-2 cardio, and skill drills. Form cues and faults included — educational athletic framing, not medical treatment.
21 exercises · pair with programs in Training
Contract, release, endurance, and coordination.
5 exercises
Open any drill for form cues, common faults, regressions, and progressions.
Pelvic Floor Map
Gentle contract–release mapping to build literacy without max effort. Full release is half the skill — hypertonicity is as common as weakness.
Form cues →Pelvic Floor Release Drop
Deliberate full-lengthening of the pelvic floor after any contraction work. Critical for balance: a floor that only tightens can contribute to pain and poor coordination.
Form cues →Endurance Kegel Holds (Submax)
Slow holds for endurance of the pelvic floor — near-submaximal only, equal rest. Patterned after common PFMT protocols (hold ~6–10s, equal rest, multiple sets). Never pain.
Form cues →Quick-Flick Pelvic Pulses
Fast contract–release cycles for timing and coordination. Complements slow endurance holds; both belong in a balanced pelvic program.
Form cues →Happy Baby / Supine Open Release
Hip-open, belly-soft position that encourages pelvic floor lengthening and down-regulation. Use on high-tone days or after max-ish work.
Form cues →