How to strengthen your perineum? And why ?

The perineum, a word so often uttered during pregnancy, in anticipation of childbirth. But do you really know what the perineum is for? And why it's important to strengthen the perineum whether you're a woman or a man? Come on, let's explain more about why you should take care of your perineum every day.

What is the perineum?

The perineum is a group of muscles that forms the “floor of the pelvis” between the anus and the genitals. It is present in all human beings, regardless of gender. It is also called the pelvic floor , and it supports in particular:

• the bladder ,
• the uterus (in people with a vulva)
• maintaining erection and ejaculation in people with penises
• and the rectum .

Like all muscles, it can be worked, it can relax and loosen. This is normal and there is nothing to be ashamed of; pelvic floor muscles can be worked on at any age.

What is the perineum for?

The perineum is essential to ensure the proper functioning of the sphincters, it prevents urinary and fecal leaks, ensures the proper support of the organs and plays an important role in sexual pleasure... yes, nothing less!

More specifically, the main role of the perineum is to support the internal organs of the pelvis, such as the bladder, uterus, and rectum. In addition, it is also responsible for maintaining urinary and fecal continence.

The pelvic floor also plays an important role in sexuality in both women and men. In women, strengthening exercises can improve pelvic floor health, which is crucial for preventing incontinence and prolapse.

In men, strengthening the pelvic floor can help prevent erectile dysfunction and premature ejaculation.

To strengthen your perineum?

Urinary and bowel incontinence

• In the case of urinary incontinence , the contracted perineum helps keep the urethra closed and urine inside the bladder. When the perineum is not muscular enough, this can lead to leaks, because it is when the perineum relaxes that it allows urine to pass into the bladder.
• Regarding fecal or anal incontinence : just as with urinary incontinence, the perineum allows stool or gas to pass through when it is relaxed and retains it when it is contracted. Conversely, when the perineum has difficulty relaxing, this can cause constipation.

Organ support

The perineum forms a “hammock” of muscles that support the organs . When it is too stretched, this can lead to what is called prolapse: a descent of organs from the pelvis through the perineal region.

Sexual pleasure disorders

A stretched or overly loose perineum can cause a lack of sensation during sexual intercourse.

The perineum also plays a key role in vaginal and/or anal dyspareunia . Its involuntary contraction will cause spasms and close the entrance to the vagina, which will cause pain. If this is your case, you can discover solutions to relieve perineal pain here.

In the case of anodyspareunia, it can also be caused by a contraction of the anal sphincter or pelvic floor. To learn more about vulvar pain, see our article on the subject.

Why is the perineum essential for experiencing pleasure?

In women and people with vulvas, the muscles of the perineal region attach to the clitoral hood. This plays an essential role in arousal, pleasure and orgasm. We explain everything about how the vulva, clitoris and vagina work .

The diagram below shows the bulbospongiosus and ischiospongiosus muscles. The perineum allows:

• To improve vaginal and vulvar sensations
• To participate in the erection of the clitoris
• To stimulate and enhance orgasm

In men and people with penises: Contracting the perineum (ischiocavernous and bulbospongiosus) produces an increase in intracavernous pressure causing an erection. The rhythmic contraction of the bulbospongiosus muscle propels the semen through the urethra during ejaculation.

And as a reminder, this is what the clitoris looks like ;)

Illustration from the Intimate Well-being Guide created by Gapianne in collaboration with Mia.co.

The perineum can be damaged

• If you practice sport at a high level (see above)
• If you are pregnant, during childbirth, or if your perineum is already very weakened or in a situation of prolapse (organ prolapse).
• If you suffer from obesity, neurological pathologies (stroke, multiple sclerosis, Parkinson's disease, etc.)
• If you consume too much tobacco and alcohol
• As we age, it is normal for muscles to loosen, so we can resume rehabilitation sessions if we experience problems.

In all cases, different treatments exist such as surgery or medication, however, perineal rehabilitation and regular perineal exercises allow you to avoid these more “drastic” operations.

What to do in case of pelvic floor disorders?

Have a perineal assessment with a healthcare professional

If you are suffering from any of the perineal problems mentioned above, start by having a check-up with your physiotherapist or specialist midwife. A “good” comprehensive check-up by a specialist includes:

1. An observation of your body:

• Abdominal contraction (diastasis or transverse contraction)
• From your diaphragm and the way you breathe (abdominal breathing, etc.)
• From your posture
• Observation of your perineum (testing often carried out using a perineal probe or by the professional themselves)

Perineal rehabilitation probes > 

2. An assessment of your lifestyle

How to strengthen your perineum?

The Kegel Method

With the help of a professional, you can undertake perineal rehabilitation and, thanks to a series of small exercises and awareness, the Kegel method is very often used. If you are curious, we have explained some exercises to you in our article The Kegel practice in 6 lessons .

We recommend that you always start by seeking the advice of a healthcare professional so that you have exercises to strengthen your pelvic floor that are adapted and personalized to your situation.

Perineal beads / geisha balls / Kegel balls

To begin with, you may be wondering what the differences are between perineal beads, geisha balls, and Kegel balls?

The answer is practically none! Geisha balls were worn at the Chinese royal court; the king's mistresses used them to strengthen their vagina. They got their name from the use they made by Japanese geishas. Initially exclusively dedicated to pleasure, it was later observed that their use contributes to strengthening the pelvic region and vaginal muscles; they were derived with the aim of strengthening the pelvic floor muscles.

How to apply perineal beads?

1. Insert them into your vagina with a little lubricant to make insertion easier.
2. Start with the lightest weights, and try to hold them so they don't fall.
3. Keep the 15 minutes per day, gradually increasing the duration and keeping them up to 30 minutes.

Perineal beads will naturally activate your pelvic floor muscles to keep them inside your vagina and make you work effortlessly. If you experience pain, remove them immediately and refer to a healthcare professional (midwife, GP, gynecologist, physiotherapist).

If you are interested in using perineal beads, check out our Lelo set of 6 beads to strengthen your perineum or the kit of 5 perineal beads with an exercise guide from the Liebe brand .

Perform regular perineal massages during pregnancy

Massaging your perineum during pregnancy will help moisturize and tone this area to prevent tearing during childbirth. You can use organic massage oil for a gentle massage or a restorative serum to care for your scars after childbirth in the event of an episiotomy or cesarean section.

How long does it take to strengthen your perineum?

The time needed to strengthen the perineum depends on several factors such as:

• the current state of the perineal muscles,
• age,
• sex,
• physical activity
• and the regularity of training.

Generally, it is recommended to practice pelvic floor strengthening exercises regularly for at least 12 weeks before you start to see significant results. However, this can vary from person to person.

It is important to note that strengthening the pelvic floor is an ongoing process that requires regular practice to keep the muscles healthy. Therefore, it is recommended to continue practicing pelvic floor strengthening exercises even after achieving the desired results; prevention is better than cure!