The Couples Workout You Never Knew You Needed
Why couples who Kegel together, stay together
Most of us know that regular exercise lifts our mood, sharpens focus, and boosts overall energy. Yet one small but mighty muscle group rarely makes the couples workout conversation, despite its direct line to shared pleasure: the pelvic floor. Here's what might surprise you: while fitness culture has embraced partner workouts for everything from CrossFit to yoga, pelvic floor training remains stuck in the "women's health" corner, leaving half the population (and their partners) missing out on profound benefits.
Research ties stronger pelvic muscles to better orgasms, steadier erections, and higher partner satisfaction across all relationship types. At Expect, we’ve always believed fitness doesn’t have to be a solo pursuit—for example, our fan-favorite “Family Fit” workout features pregnant Alex and her partner Dean. Pelvic floor fitness deserves the same partner approach.
1. 'Two Pelvises, One Rhythm'
During orgasm, pelvic floor muscles fire in rapid, drum-like pulses—roughly every 0.8 seconds—squeezing nerves, pumping blood, and sending waves of pleasure through both partners. When either person's muscles are weak or chronically tense, that rhythm can fizzle or feel disconnected. Training side-by-side keeps you literally and figuratively 'in sync.'
2. 'Science Says: Stronger Together'
The evidence spans all bodies:
For people with penises: A randomized trial found 40% of men regained normal erectile function after several months of targeted pelvic floor work, with another 34% reporting marked improvement. (PubMed)
For people with vulvas: Meta-analyses show that pelvic floor training boosts the Female Sexual Function Index—especially desire, arousal, lubrication, and orgasm domains. (PubMed, PMC)
For partnerships: A 2022 study found that when one partner improved their pelvic floor strength, it didn't just boost their own sexual satisfaction—it elevated their partner's ratings too. (PubMed)
Busting the biggest myth: Many people think Kegels are "just for women," especially after childbirth. In reality, everyone has a pelvic floor, and everyone benefits from training it. Men often discover they've been missing out on a key component of sexual and core health.
3. The 'Hormone-Free Couples Therapy'
Couples who squeeze together often talk—and laugh—together. Coordinating 10-second holds or playful quick contractions naturally opens conversations about comfort zones, arousal patterns, and desires. You're doing more than training tissue—you're practicing communication and nervous system co-regulation, which are two foundations of both great sex and lasting relationships.
There's also something beautifully vulnerable about learning a new skill together, especially one tied to pleasure and intimacy. It levels the playing field in the best way.
4. How to Turn Kegels into a 'Partner Practice'
Start with the basics together:
Find the muscles: Exhale and imagine gently stopping urine flow—then fully relax. Do this simultaneously so you can compare what you're feeling.
Mirror the movement: Sit facing each other, inhale for two counts, then 'lift' your pelvic floor for two counts while maintaining gentle eye contact. This builds nervous-system safety and connection.
Trade leadership: Partner A calls ten slow holds, Partner B leads ten quick pulses. Switch roles each session.
Sync with breath: Inhale = relax the muscles; exhale = gentle squeeze. Over time, this rhythm can carry into intimacy, helping partners cue each other nonverbally.
Honor your limits: If either person feels discomfort or can't isolate the movement, pause and consider consulting a pelvic floor physical therapist. Discomfort isn't progress—it's information.
5. When You Want Expert Guidance
The beauty of partner pelvic floor work is that you can start with just your breath and attention. But if you want structured guidance, we've got you covered.
Expect's 'Pelvic Floor Rescue' offers audio-guided sessions designed for women, covering everything from pregnancy prep to postpartum recovery. For male partners who want their own targeted program, we've created a specialized GPT that provides personalized pelvic floor coaching that you can check out here. And if you love working out together beyond pelvic floor training, our fan-favorite 'Family Fit' workout starring pregnant Alex and her partner Dean is a perfect example of our fam-first approach—proof that the couples who sweat together, stay together.
6. What You Might Notice
Treat pelvic floor work like any shared fitness goal—consistent practice, gradual progression, and plenty of encouragement—and many couples report:
Quicker, more reliable arousal for both partners
More intense and satisfying climaxes
Deeper emotional connection through synchronized breathing and movement
Increased confidence that extends well beyond the bedroom
Better communication about bodies, pleasure, and needs
Those tiny internal squeezes might become the most intimate—and impactful—reps you ever count together.
Your pelvic floors deserve the same attention you give your biceps or your cardio health. And they deserve the partnership approach that makes every other fitness goal more achievable and more fun.
Give it six weeks of consistent practice. Your future selves—and your relationship—will thank you.