If you have control of your pelvis, your sexual organs will function more creatively and dynamically. Sit-ups, crunches, leg raises, and similar exercises will strengthen the muscles of the abdomen and lower back. More to the point, I advise working on the flexibility of the pelvic region itself.
Lucien Martin, a chiropractor in Los Angeles, California, created a series of exercises to strengthen the muscles of the lower back and abdomen for patients with back problems. To his surprise, the patients who did the exercises reported dramatic improvements in their sex lives. According to Dr. Martin, the exercises strengthen the muscles and ligaments of the pelvis, lower back, and abdomen, and they seem to improve nerve sensitivity in that area.
Dr. Martin’s instructions for his pelvic control technique are as follows:
Lie on your back on the floor or on a very firm bed, arms at your sides. Place a tightly rolled towel of three to four inches in diameter under your neck, not your head. Place a thick pillow under your knees so that your lower back rests flat on the floor.
Without lifting your lower back off the floor, pull your pubic bone toward your chest. Do not suck in your stomach. The idea is to lift the pelvis by squeezing the abdominals like an accordion, not to pull them inward.
Lock the pelvis in the compressed position for a second and then relax. Repeat the same pattern again and again.
To make sure you are doing it correctly, press your lower abdominal muscles with the fingers of both hands as you squeeze. You should feel those core muscles contract. Another way to test yourself is to press the abdominal muscles while slightly raising your head and legs. You should feel the compression of the muscles used.
Proper breathing is important. Keep your throat and mouth relaxed. As you squeeze, let the motion of your pelvis expel air from your lungs. Do not breathe out forcefully, and do not hold your breath. Exhale smoothly as you contract your abdominals, and inhale smoothly as you relax.
The exercise should be brief and vigorous. Hold each contraction for about a second and continue the repetitions for two to three minutes.
Once you gain good control, you can set a goal of one hundred repetitions per day.
One note of caution: if you have acute lower back problems, do not undertake this exercise without first consulting your orthopedist.