The website of best-selling sex author Anne Hooper
PELVIC EXERCISES 1
Did you know that some people discover their entire body comes alive during love-making? Their limbs literally vibrate with sexual energy. Others however complain they feel sensation only in the genitals. Is there any way in which they could learn to open the body more fully?
LOOSENING UP THE BODY
It helps to understand that, during sensual arousal, some parts of the body need to become extremely tense, especially in the pelvic area. Orgasm itself is the ultimate result of that tension – it’s the body’s method of freeing itself up most pleasurably. By using deep breathing and by actively encouraging the build-up of pelvic tension we can learn how to beneficially stress our bodies. Moving with ease and freeing stiff limbs is part of the process. Understanding your own individual pattern of sexual tension and climax is another. This we can manage by deliberately stressing the pelvic area with physical exercises.
THE FEELINGS BLOCK
One of the negative and unconscious actions men and women often take is to block the expression of sexual sensation. We may not know we are doing it because we believe we have reached our sexual potential. For example we may think that a stiff, rigid posture during sex is normal for the individual. It’s not that it’s abnormal – there’s nothing wrong with enjoying sex in only one pose or only one mindset. But you might like to know that there are other options available.
By learning to ‘let go’ our bodies, we also let go of our feelings so that they become overwhelmingly exciting. That of course is the trouble. Some of us are terrified of becoming overwhelmed. But if you take the following exercises slowly and by degrees, you can learn to feel comfortable with being at least a little more extrovert. These pelvic exercises are designed to emphasize sexual tension and let you experience it as energy. If you feel aroused, don’t fight it. Let the sensations flow naturally.
THE PELVIC LIFT
Lie flat on your back, with your knees drawn up so that your feet are squarely on the ground. Your arms should be along your side with the palms down. Push up your bottom and arch your back so that it is right off the ground. Your body should only be touching the ground at the feet and from the shoulders upwards. You are resting on your shoulders. Press your heels down, grounding them with the earth’s energy as you did in the earlier grounding exercise. Hold this for a couple of minutes then let your body down again. You may feel vibrations in your thighs as well as opening sensations in the pelvis.
PIC. SIDE VIEW OF PERSON DOING THE PUSHING UP PART OF THE EXERCISE.
Men and women with back problems should not carry out the exercises on this spread.
Lie on your back, palms down and legs flat. On an in-breath, arch your back (keeping your bottom on the ground) and let your pelvis fall away from the direction of your head. On an out-breath, press your spine to the ground and pull your pelvis towards the direction of your head. By doing these two movements, backwards and forwards on the in-out of each breath, you will realise you are rocking your pelvis. Repeat ten times. We free genital sensation and exercise the buttocks during this exercise.
PIX. FIRST PIC OF THE PELVIS ARCHED AWAY FROM HEAD, SECOND PIC OF PELVIS PULLED TOWARDS HEAD. POSSIBLE ADDITION OF COMPUTER ARROWS TO MAKE THE ACTION CEARER. THIS IS A DIFFICULT ONE TO LEARN.
THE WALL EXERCISE
This is a variation of the pelvic lift only instead of doing it on the floor, you do it with your legs up against a wall. It’s very like the walking up the wall game small children sometimes play. Lie with your buttocks against a wall and place the soles of your feet squarely on the wall itself. As you breathe, rock your pelvis back as you breath in, and lift your spine a little higher from the ground. With each in-breath lift the spine another vertebrae higher until you have reached as high as feels comfortable. Your body is forming an arch. Then, on a comfortable out-breath, let your body subside. The impression is a bit like pumping yourself up and then letting yourself deflate. Repeat this five to 10 times slowly and you should begin to feel tension building up on the front of your thighs.
TWO PIX. FIRST OF BEGINNING EXERCISE, SECOND OF WHEN YOU ARE PUMPED RIGHT UP.
Stand with the feet 18ins (46 cms) apart and move your hips in a circle, as if you were hula dancing or hula-hooping. Move forward, side, back, side, around and around. Become aware of how you are breathing and ensure that, as with all the other exercises, you breathe evenly and rhythmically while you circle. It may help to imagine a hula hoop whirring around your hips. You may hoop clockwise, then anti-clockwise, then in a figure of eight. Aim of the exercise is to free the pelvis of stiffness and rigidity.