The 10 songs to exercise your vagina to – and it’ll boost your sex life

PELVIC floor exercises can be boring, but they are essential to women as one in three of us will suffer from urinary incontinence.

Around one in ten men also suffer and the condition can leave us feeling embarrassed and even lonely.

If you've become scared to leave the house because of a 'oops moment' then there are some things you can do to help strengthen your pelvic floor – all while listening to your favourite music.

Experts at pelvic floor specialist Innovo UK have opted to shed light on the topic of incontinence and have created a fun playlist that your vagina will thank you for.

The songs were chosen based on their beats per minute (BPM), and how similar they are to the BPM of manual kegel exercises. 

They looked at 1,000 songs from Spotify and its workout playlists to find the tracks best mixed with your privates.

The experts then calculated the average time we should take to squeeze and release whilst doing kegel exercises, they were able to calculate the average beats per minute (BPM) required to get the best results.

Matching this formula with tracks featured in the UK Top 40 and popular workout playlists, they found that the closest match to the formula was ‘Good 4 U’ by Olivia Rodrigo, with Kid Laroi and Justin Bieber’s ‘Stay’ ranking closely behind.

The top 10 tracks to help you strenghthen your pelvic floor

Here are the top ten tracks to do your pelvic floor work out to

  1. Good 4 U – Olivia Rodrigo
  2. Stay – Kid Laroi, Justin Bieber
  3. Industry baby – Lil Nas X, Jack Harlow 
  4. 2055 – Sleepy Hallow 
  5. Montero (Call me by your name) – Lil Nas X
  6. Jealousy, Jealousy – Olivia Rodrigo
  7. Blinding Lights – The Weeknd
  8. Truth Hurts – Lizzo
  9. Coraline – Måneskin
  10. Plastic Hearts – Miley Cyrus 

Many people are unaware of the importance of their pelvic floor.

Over the course of our lives, our pelvic floor – the key set of deep muscles situated in the pelvis – can become weakened.

These muscles can lose their tone due to a number of different triggers which result in an inability to control urination.

Pelvic floor expert and pilates instructor, Jane Wake explains: "The pelvic floor muscles are quite possibly our body’s biggest unsung heroes and they play a crucial role in day-to-day functions, from facilitating healthy toilet habits, to supporting our posture and physical movements. 

"Manual pelvic floor exercises are notoriously tricky to master, but having external factors, like music, can help you stay controlled."

Sun columnist, Dr Zoe Williams said previously said that keeping them strong can help ease incontinence, treat pelvic organ prolapse and even help make sex better too.

The beauty of exercising your pelvic floor muscles is you can do it anytime, anywhere – and no one ever needs to know, she said.

GET TO IT

Dr Zoe also explained how to exercise your pelvic floor muscles.

The first step she said, is to feel your pelvic floor muscles. She said: "Imagine you are passing urine and try to stop the flow mid-stream.

"You should feel some movement in the muscles. Now imagine you are trying to stop wind escaping, from your back passage, these are pelvic floor muscles too.

"To exercise those muscles, sit comfortably and do a long squeeze, followed by ten short squeezes and repeat this cycle ten times."

Dr Zoe said you should have a sense of ‘lift’ each time you squeeze and that you should aim to do these three times a day.

"Don’t hold your breath, or tighten your stomach, bottom or thigh muscles at the same time.

"Then add in more squeezes and hold for a bit longer. After a few months, you should start to notice the results, so keep going.

"Even if you don’t have a problem with urine leakages, it’s worth exercising these muscles as part of your self-care regime", she said.

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