Can you overdo Kegels and Pompoir? How can you tell if you are overtraining your pelvic floor? And how can you continue having mind-blowing sex with the benefits that vaginal gymnastics bring without further harming your muscles?

One of our students from The Ohlympus Program reached out to me recently about an insight she had while making love to her husband the night before.

What she wrote was so important and so simple that I felt I needed to share it with everyone practicing any sort of pelvic floor training.

Just a heads-up: this is not going to be an article on how to take care of your pelvic floor while doing vaginal gymnastics. If you’re interested in that, please check out our full pelvic floor health guide for a complete deep dive on this topic.

For a quick overview, though, if at any point during your training you start experiencing:

• Pain during intercourse
• Pain while inserting or removing a tampon
• Straining to pee or poo
• Pelvic pain in the form of spasms throughout the day

These could be signs that you’re overtraining your pelvic floor muscles. I suggest you completely rest from your training for at least a week. If the problems persist once you resume training, then you should see a pelvic floor physician or urogynecologist.

You might be prone to having a hypertonic pelvic floor, meaning your pelvic floor muscles are unable to relax properly. A pelvic floor physician can assess this and give you recommendations to help you relax properly.

If this is the case, once you release the tension in your muscles and get the green light from your doctor, you might have to take extra precautions during your training.

Some of these precautions include:

• Training fewer times per week (three times a week, maximum)
• Shortening your training sessions
• Taking more time for stretching (10-20 minutes after each training session)

As I mentioned earlier, we cover all of this in our pelvic floor health guide, which you can check out here.

Let’s get back to the insight our goddess had while riding her hubby.

(By the way, she allowed me to share this without mentioning her name. I just want to give credit where it’s due—I can’t claim to have such brilliant insights during sex. My brain’s far too primitive for that.)

Let’s call this student Jodie. Jodie had been enrolled in The Ohlympus Program for about three months at this point and was reaping the benefits, especially when it came to enhanced pleasure from penetration, since she had given birth to her third child not too long ago.

Both she and her husband were mesmerized by all the exercises she was able to do, and how she felt, and I quote, “tighter than before I had my first kid!”

Beautiful.

Now—here’s the issue.

As Jodie continued learning and trying out new techniques on her overeager hubby, who must’ve been Gandhi in a previous life, she started noticing something:

After a few days of intense training and great progress, she’d suddenly get a night where neither she nor her husband felt the exercises to the extent that they used to feel them.

The horror.

Did Jodie’s magical vagina run out of powers? Had she and her husband grown so accustomed to the moves that they no longer felt them? Was she—gasp—losing strength in her muscles?!

So, she decided to do something she had never even considered before: she took two days off from training, and during sex, she decided not to do a single Pompoir move.
 

Jodie’s Insight – Divine Vaginal Texture

When Gandhi’s reincarnation started taking Jodie’s clothes off…

(That’s a sentence I never thought I’d write.)

…Jodie went through her game plan: she had skipped that morning’s Pompoir workout, and she was going to stay actively relaxed during sex.

She purposefully quieted her mind. For the first time in months, she wasn’t thinking about the new move she was going to dazzle her husband with.

And then… it happened.

As soon as her karma-positive man penetrated her, they both felt an intense friction between their two bodies.

It was as if Jodie’s vagina had developed a completely new texture. As if new ridges and crevices had formed inside Jodie, and her husband was discovering completely uncharted territory.

That’s when she realized: since she had started training Pompoir, she had been so preoccupied with using her new skills in bed that she forgot about one of the biggest benefits of the practice.

✨ Pompoir makes the vagina feel entirely new sensations even in its default state. ✨

Sounds obvious, right?

And yet, sometimes we’re so focused on our new endeavor that we forget such simple concepts.

Yes, doing our Pompoir exercises during sex is fantastic. But if we’re already training them during the day, and multiple times a week, it’s natural that our muscles are going to be fatigued every now and then.

It happens every time we’re learning a new skill.

We have a bad gym day, even if we’ve been training for a while. We start missing the ball, even though we’ve been getting better at tennis for the last few weeks. It suddenly feels like your fingers are not cooperating, even though you’ve been practicing that song on the piano for months now.

(All of these are very personal, very real, and very recent examples that still hurt my ego every time they happen.)

And yet… we know this to be true. Our muscles and our brain need time to rest, recover, and absorb the knowledge we’re acquiring.

What’s more, in the case of the pelvic floor, there are so many factors that can affect its strength. One of which is the specific time within our menstrual cycle!

Lucky for us, developing these muscles means that we can have incredible, flavorful sex even when we’re not actively doing any of the moves.

This is because:

• You’re building the muscles surrounding the vagina, making you feel tighter and creating this sensation of having more “texture” inside of you, which helps develop that friction and that enhanced heat.
  
  
• As you train during the week, you become more effective at transporting blood to your genital region. This also enhances the feeling of friction that occurs when you’re aroused, even when your vagina is “resting.”
  
  
• As you train the different regions of the vaginal canal (the different walls that surround it, at different levels of depth), you’re making each of these tiny regions of muscle fibers that much more sensitive to the touch. Which, again, enhances the feeling of penetration, whether you’re actively performing an exercise or not.

To make this long story short, yes.

There will be days when you don’t feel as strong, or your muscles are not as “dexterous” as they’ve been lately. It happens, for a variety of reasons.

As long as you’re not experiencing symptoms of overtraining, there’s nothing you need to do about this. Just relax, and enjoy the fact that your vagina already feels like a 5-star pleasure rollercoaster, even at rest.

Give yourself a break, and have a great night, goddess ;)

– Bel