Get the Pompoir Course

The Goh!ddess Blog

Back to Main Blog

How Many Pompoir Exercises Are There? Part 1

science Jan 12, 2024

The word “pompoir” carries a lot of
similar, but fundamentally different meanings. 

As of today, many of the main sources that define this term (such as Wikipedia) associate the practice of pompoir with basic kegel training

But if you’ve been with us for a while, you know that kegels are just the tip of the iceberg of what women can do with their vaginas.

Other websites state that pompoir is the “complete control of the pelvic floor muscles”. And while, in my opinion, this definition is much more accurate, it’s still quite vague in nature.

The reason why there’s no agreed upon definition for this term is simple: pompoir training is still very much a rare practice. 

When I first stumbled across the term, I read stories of how famous women from history used their vaginal superpowers to bring powerful men to their knees. These stories would sometimes mention terms like milking, gripping, or twisting.

So it was immediately clear to me that it went far beyond simple kegels. 

These fables also used different names for this seemingly magical practice: The Cleopatra Clench, The Singapore Kiss, Playing the Flute, The Shanghai Squeeze, etcetera.

However, when I decided to develop a variety of vaginal exercises and create a structured program to master them, I chose to stick with the term pompoir.

With that in mind, my definition of the word became the following:

is the practice of developing control of the female pelvic floor muscles through a variety of different exercises with the goal of naturally increasing pleasure, boosting sex drive, and intensifying and augmenting the frequency of orgasm


As you can see, the key differences between Pompoir and kegels are twofold:

First, the goal of kegels is to prevent and reverse the effects of a weak pelvic floor, such as urinary incontinence and organ prolapse.

Whereas, the quintessential goal or pompoir is sexual satisfaction.

And within “sexual satisfaction”, I include orgasm intensity and frequency, pleasure from sexual stimulation, and libido.

The second main difference between kegels and pompoir, and the main reason why you’re reading this article today is the amount of exercises women can perform during the workout.

While “kegel training” generally refers to short contractions, long contractions, and maybe even eccentric contractions, they are the very first step of pompoir training.

In other words, “kegels” are only one of the dozens of moves practiced in pompoir.

And the most basic ones at that.

Which begs the question –
how many pompoir exercises are there?

The short answer is that, theoretically, there’s an infinite number of pompoir exercises.

Women can combine the motions of squeezing and contracting through the three planes of movement of the vagina.

They can also isolate the different regions of the pelvic floor muscles, or move them simultaneously in different ways.
And they can do all of this at different speeds, rhythms, and levels of intensity, thus creating dozens of exercises and exercise variations.

In fact, I dedicate a whole chapter of The Gohddess Method Book to how you can develop your own pompoir exercises, step-by-step, and incorporate them into your sex life to dramatically increase your pleasure.

So how many pompoir exercises are there? As many as you want there to be. 

That’s the short answer.

In this article, I’ll attempt to give you the long answer. 

Why are there so many exercises? How does that actually work, anatomically? And does it even make sense to learn them all?

I’m going to break down this topic into two parts.

  • In this first part, I’ll cover the two main reasons why any muscle (not just the pelvic floor) can and should be trained with a variety of different exercises.

  • And in the second part, I’ll cover the specific reasons as to why the muscles surrounding the vagina offer so much variety in terms of movement and control.

Sounds good? Let’s do it.

Why There Are So Many Vaginal Exercises

Many women are surprised when they read about the sheer amount of vaginal exercises they can do.

And yet, as me and the students of The Ohlympus Program continue training pompoir, we keep discovering brand new skills every single month.

I stopped counting at 36.

But – why? How is it that there are so many different ways to move a muscle?

Well, think about this: when you’re at the gym working out (or when you see other people working out!) they generally do more than one exercise per body part.

You’ll see hunky guys doing barbell presses, dumbbell flyes, and push-ups to grow their chest.

You’ll see beautiful women doing squats, hip thrusts, and donkey kicks to grow their glutes.

Having exercise variety within a muscle group is important for two main reasons:

  1. Because certain exercises will stimulate the different regions of a muscle better than others, and

  2. Because having a variety of different exercises per muscle group improves its functionality

Let’s look at each one.

Regional Hypertrophy

A muscle is composed of
hundreds of thousands of muscle fibers. 

In some muscles, like the biceps, these fibers all run in the same direction. Whereas in other muscles, like the lat muscles, the fibers run in different directions.

This is important, because based on the direction these fibers run is how we will train the muscle. 

For the levator ani – the group of muscles we work on when we train pompoir, – the fibers run in several different directions.

Therefore, different movements will preferentially activate different portions of the muscle.

For example, doing a wide grip pull-up will stimulate the
upper region of the lat muscles better, and a closed grip chin-up will stimulate the lower region of the lat muscles better.

The same goes for the vagina. A deep pulsing motion will stimulate the upper region of the pelvic floor, whereas a level 1 squeeze will stimulate the lower region of the pelvic floor.


Muscle Functionality

In terms of
functionality, training a muscle using different exercises allows you to become more effective at the different functions of that muscle.

For example, the hamstrings have two main functions: knee flexion, and hip flexion. 

If you were to just train them using deadlifts, you would primarily be working the hamstrings by extending your hips. This means you would miss out on the knee flexion function of the muscle.

To optimize for this function, you would need to add an exercise like the leg curl, which works the hamstrings through knee flexion. 

Going back to the pelvic floor, this group of muscles has two main sexual functions: it relaxes to allow for penetration, and it contracts during orgasm.

Therefore, we want to train both the concentric part of the exercises (where the muscle shortens during orgasm) as well as the eccentric part of exercises (where the muscle lengthens, to allow for penetration).

But that’s not all. 

As any student of pompoir will tell you, the different vaginal exercises will stimulate the vagina differently.

This becomes a “function” of these muscles on its own, that can be trained and perfected.

For example, the rocking exercise is a fast alternation between the front wall of the vagina, and the back wall.  

This exercise is a surefire way to guarantee a G-spot orgasm. 

On the other hand, the sucking exercise is a strong, continuous pull at the deepest levels of the vaginal canal. 

This move is known in the pompoir community for stimulating the A-spot, an erogenous zone located next to the cervix, unknown to many.

Both of these are wonderfully pleasurable experiences a woman can have on her own, simply by controlling her pelvic floor muscles.

Of course, she can then bring these into the bedroom for even more pleasure.

But it is through the training of these completely different movements that she can achieve these two functions.


Final Thoughts

In this first part, I wanted to give you a basic understanding of why a muscle can be trained with a variety of exercises, and why it is optimal to do so.

The muscles surrounding the vagina are no different than all the other muscles in your body. They’re made up of thousands of tiny muscle fibers just like any other muscle, and they contract while shortening, lengthening, or while not moving at all, just like any other muscle.

This means that our approach to training them can be (and should be) as varied as it would for any other muscle.

In fact, I’d argue that it’s more important to train the vagina with a variety of exercises than it is to train any other muscle.

Because for us, this exercise variety results in an equal variety of delicious sensations. 

To learn everything there is to know about pompoir training, including how to develop and master every single exercise, get The Gohddess Method Book on Amazon. 

And stay tuned for Part 2, where I’ll go more in depth on the specific reasons why our pelvic floor muscles can be trained in a plethora of different, unique moves.



Ready to become the ultimate sex goddess?

Get our step-by-step, fully animated Pompoir course.

Join the Oh!lympus Program

Stay connected with news and updates!

We hate SPAM. We will never sell your information, for any reason.