If your pelvic floor is weakened, the sex will be pretty insensible and mixed with a variety of a few pelvic floor issues. Think of urinary loss during sex, pleasure or an orgasm staying away, or having a prolapse. Sex while having a weak pelvic floor is possible to do when you listen properly to your body and by doing strengthening pelvic floor exercises. Having sex when you have a weak pelvic floor may not be too ideal for you, the nice feeling stays away and pleasure is hard to find. But there is a solution for a weak pelvic floor. The pelvic floor exercises will help you decrease the pelvic issues. It’s also smart to talk about it with a sexologist or a pelvic physical therapist. You can also have sex while having a weak pelvic floor by trying out other sex positions or sex toys. Sex positions like the Lily are very suitable for a weak pelvic floor.
What is a weak pelvic floor?
A weak pelvic floor is the result of having weakened pelvic floor muscles. A few symptoms can develop when you have a weak pelvic floor, like trouble reaching an orgasm or struggling with urinary loss or fecal incontinence. The openings, like the opening of the urethra or the anus, aren’t being closed properly when you have a weak pelvic floor. This can develop a few annoying issues.
Causes of a weak pelvic floor
Important causes of a weak pelvic floor are: Age, heavy physical labor, pregnancy and child birth. You will reach menopause when you get older, this causes you to generate less hormones and that causes your muscles to weaken. Your muscles weakening causes your pelvic floor to become weaker and this in turn can cause organic prolapses. With heavy labor you can overexert your pelvic floor. Think of lifting heavy groceries. A lot of pressure will be applied to the pelvis and this can cause the pelvic floor muscles to be overexerted. If the pelvic floor muscles are prolonged under pressure, this can cause a prolapse.
You can become influenced by the hormones during your pregnancy. A lot of hormones are being created which makes the pelvic ligaments weak and the pelvic floor unstable (pelvic instability). Your body is already preparing itself on giving birth. Your pelvic floor muscles need to work overtime during childbirth. Childbirth can stretch or damage the pelvic floor muscles. The pelvic floor gets weakened by giving birth and needs time to recover.
An increasing abdominal pressure can be another cause for the pelvic issues you’re experiencing next to having a weakened pelvic floor. If your pelvic floor has been weakened and the abdominal pressure increases, your pelvic floor muscles could collapse under the growing pressure. This also counts for childbirth. Urinary loss or fecal loss is a known consequence.
Sexual issues with a weakened pelvic floor
If you have a weak pelvic floor, you often also experience sexual issues. Examples of sexual issues include: organic prolapses, urinary loss or issues with orgasming. The muscular tension around the vagina is barely or not present when your pelvic floor has been weakened. This makes it often unable to experience pleasure. Experiencing pain during sex is a result of an organic prolapse. Sometimes these organs get in the way. Think of a prolapse of the uterus or intestines. These can be felt within the vagina and could be painful with penetration.
Advices for sex when you have a weak pelvic floor
Below you will find some advice to make having sex when you have a weak pelvic floor easier.
- Keep your back straight.
By bending your body, you are putting additional tax on your pelvis and this can cause an uncomfortable sensation. Make sure that you keep a straight back during sex, by laying on your back or being on top of your partner, for example (see my sex positions suitable for a weak pelvic floor below). If your pelvic floor becomes overtaxed, you can have a more uncomfortable sensation in your pelvis than what you already have. Bend them as little as possible.
- Pee before having sex.
If you have a weak pelvic floor, it may be the case that you will experience urinary loss during sex. The pelvis isn’t being properly shut because of it being weakened (read more about urinary loss during sex here). Pee before you are about to have sex and stay seated on the toilet for a moment. It’s often the case that your bladder isn’t fully empty when you think that you’re done, some droplets can still come out. Tilt the pelvis when you think you’re finished, you’ll notice that something will still come out.
- Use sex toys before you have sex.
For being able to feel having sex when you have a weak pelvic floor, you could begin using sex toys, like a dildo or a variety of dildo sets. The set of Segretoys is something I can personally recommend. By using a dildo for your weak pelvic floor, you can navigate what feels nice for you and you can let your pelvis get used to the pace. What you can also use as a sex toy are the eggs or bullets. You are working out the pelvic floor by using the eggs. Your pelvic floor will become stronger and you can enjoy having sex more.
- Performing pelvic floor exercises before you have sex.
You are working out and strengthening the pelvic floor by performing pelvic floor exercises. This will make you able to enjoy sex and the chances of developing other pelvic issues decrease. There are pelvic floor exercises for men and women. Take a look on the page to see which exercise suits you best: Pelvic floor exercises for women and/or pelvic floor exercises for men. Doing the pelvic floor exercises in combination with a suitable dildo set is very recommended. Take a look at the best tested dildo set of Segretoys and get to work!
6 sex positions when you have a weak pelvic floor
- Cowgirl.
- Reverse cowgirl.
- Lap dance on bed.
- Lap dance on a chair.
- The honey jar.
- Sideways.
Below you will find the sex positions suitable for your weak pelvic floor, with instructions on how to perform them:
Sex position: Cowgirl
The cowgirl position is one of the best positions that we can recommend for if you have a weakened pelvic floor, because you as a woman will have full control. You can set your own pace and it also gives you a good penetration. The man is laying on his back and the woman is sitting on top of him. You can look at each other and the woman is quicker to mention when it isn’t enjoyable anymore. The woman is also able to hold the headrest of the bed or place her hands against the wall to stay balanced.
Sex position: Reverse cowgirl
The reverse cowgirl also gives you a good time with decent penetration. Here you are also seated on top of your partner, who is laying down on his back, just like with the default cowgirl position. The only thing that’s different is that your back is facing your partner. You can lean forward, towards the bed, with your hands leaning on the mattress for support. This gives your clitoris more friction and I’m sure that your partner would enjoy the sight.
Sex position: Lap dance on bed
The lap dance looks a lot like the default cowgirl position mentioned earlier. Just like with cowgirl, the woman will be on top. The man is sitting up straight on the bed. The woman can wrap her legs around the man and move up and down for good penetration. The woman can control the pace and the man can support her by placing his hands on her buttocks.
Sex position: Lap dance on a chair
Apart from doing the lap dance on the bed, you can also do it on a chair. Doing it on the chair gives the woman a decent penetration and a nicer sensation while having sex with a weakened pelvic floor. Instead of on the bed, the man is seated on the chair with the woman on top. The woman can, just like with cowgirl and reverse cowgirl, control the pace by placing her feet on the floor and moving up and down.
Sex position: The honey jar
The honey jar gives the woman strength to guide the man and to set the pace. The woman can mention if something does or doesn’t feel nice. The woman is laying on her back and the man is bent over her. While in this position, the woman is able to hold the man with her legs by wrapping them around his torso. If the man goes too deep, she can stop or hit the brakes with her legs.
Sex position: Sideways
Just like with the honey jar, this position provides the woman of more strength to guide the man. Both are laying on the side, with the man’s chest pressed against the woman’s back. It’s best to lay on your right side, so that your stomach won’t be in the way. The woman can lean her left leg over the man so that he has space to penetrate. She can guide him in case he goes too deep in this position.
These sex positions are also useful during pregnancy.
Exercises that can help the weak pelvic floor
It’s necessary to exercise and strengthen a weakened pelvic floor. You can do this by starting with the strengthening pelvic floor exercises. You can also get to work with a variety of dildo sets. I have summed up the best tested dildo sets for this reason and I have already collected the exercises for you. This will give you weeks worth of content to work on strengthening your pelvic floor. You can also find exercises to help you decrease pelvic issues on the muscle strengthening exercises page.
