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How to Do Pompoir Exercises: Designing an Optimal Vaginal Workout

Jan 26, 2023

Related: our main
Pompoir guide, explaining what this practice is, where it comes from, and how to perform it.

I’ve written quite a few articles about our favorite vaginal gymnastics practice in the past. And not just on our blog - I made a
full guide for MysteryVibe explaining the sports science behind Pompoir and how you can use it to structure your own training.

And while I try to share some practical advice on every piece, it’s hard to give instructions about Pompoir without first explaining the principles behind this training.

There’s a simple reason for that: there just isn’t a lot of information about the Singapore Kiss out there.  

We don’t even have an agreed upon term for it - while we at Goh!ddess might call it Pompoir, some blogs refer to it as the Singapore Kiss, the Singapore Grip technique, “advanced” kegels, or even just “the Grip”.

And while I can certainly appreciate the drama of “the Grip” (dun dun dun…), I think the term falls short.

Gripping is only one of the dozens of sex moves you can perform with your vagina. And this is before you master concepts like speed, power, and mobility.

But if you’ve read any of my stuff, you know this already.

So in this article, I’m going to attempt to be as concise as possible, and create a practical guide on how you can design an optimal Pompoir or Singapore Kiss training program for yourself. 

As always, if you prefer a structured, step-by-step course that explains every single move (as well as how to apply it in the bedroom in combination with your favorite sex positions for ultimate pleasure) you can always join us at The Oh!lympus Program. 


The 3 Vaginal Dimensions & How they Interact with Each Other

If you read our article on
how to naturally tighten the vagina, you know that at Goh!ddess we use the model of the three vaginal dimensions to help illustrate the different exercises involved in Pompoir or the Singapore kiss.

Here’s a quick reminder:

The horizontal plane of the vaginal canal divides the vagina in multiple vertical levels. A trained student of Pompoir knows that a squeeze or a pull feels different at the entrance of the vagina than at the top, close to the cervix (and her partner knows it too!).

The sagittal plane of the vaginal canal divides the vagina into left and right. A trained student of the Singapore Kiss can move each half in isolation, and can alternate between squeezing each side (kinda like Terry Crews when he does his chest bounce).

The frontal plane of the vaginal canal divides the vagina into front and back. A trained student of the Singapore Grip technique can push with the front as she pulls with the back and vice versa, rocking her partner back and forth.

Now, I mentioned squeezing, pulling, and pushing. These are the main three moves of Pompoir. Is the combination of these moves performed through the different vaginal dimensions that create the different Pompoir skills or exercises

Pulling or contracting is the vertical motion of lifting the muscles of your pelvic floor up and shortening the vaginal canal.

Squeezing, on the other hand, is a horizontal motion of pressing together the walls of the vaginal canal to narrow it.

Pushing (or rather “Opening Up”, because we never want to overly stress our muscles by pushing too hard) is the release of the pulling motion followed by an extremely gentle push involving the abdominal muscles.

These three main moves can be subsequently broken down into more moves depending on the speed at which they’re performed, whether they’re performed through one side of the vaginal canal or multiple sides, and whether they’re performed through the full ROM (range of motion) of the muscle.

But let’s keep things simple for today.

How to do Pompoir Exercises

All the exercises we normally mention through our articles, podcast episodes, and now Tik Tok videos (yes - I bit the bullet and did it!) are simply a combination of the main moves performed either at the different vaginal dimensions or in combination with different training philosophies (more on this below).

For example, the skill of Whipping involves performing a strong squeeze at the entrance of the canal (see: horizontal plane of the vagina), then subsequently squeezing at the heart of the canal (one level above), and then squeezing at the top of the canal (near the cervix). 

Mastering this ability allows you to create a wave or a “whip” in which you’re swiftly stimulating the base, the shaft, and then the top of the penis in a fast and powerful rhythm. 

To learn this skill, one must not only learn how to squeeze (main motion), but how to squeeze through different parts of the vagina (vaginal dimensions), and then how to do it in a fast and powerful way (training philosophies).

And this is before we consider the sex position you want to perform this exercise in, and the girth of your partner or your dildo/vibrator if you decide to use one (read: The Singapore Grip Technique & Functional Training).

Now that we’ve shed some light into how these exercises are created, let’s move on to the different training philosophies we want to master to become a Vaginal Jedi.


Training Methods Applied to Pompoir

Long distance runners don’t just train by running long distances.

They do sprint intervals to train speed, they do weight lifting sessions to strengthen their joints,  they do surge training to improve running economy, and they do plyometrics to recruit muscle fibers more efficiently.

Similarly, there are different disciplines or philosophies of training we can apply in Pompoir to optimize the exercises for pleasure. 

Training for strength is generally where most people should start. If your pelvic floor muscles (and specifically, your pubococcygeus muscle) aren’t strong enough, then you won’t be able to perform or even feel the different exercises of the practice.

To build strength, your two best friends will be long contractions (where you hold at the top of the lift for a few seconds and you progressively improve until you can get to 30 seconds) and eccentric contractions (where you slow down on the negative portion of the move).

Use the 30-second long contraction goal as a sign that you’ve achieved above-average levels of strength. This is when you can move on to mobility.

Training for mobility. Mobility is the ability to move a joint or muscle through its full range of motion. Flexibility is part of that (as it refers to the ability to lengthen a muscle through a range of motion). 

In Pompoir specifically, having good mobility serves a few purposes.

First, it prevents your vaginal muscles from becoming too tight, which is always a risk with advanced pelvic floor training - more on that later.

Second, it allows you to identify new areas of your muscle. Here’s what I mean: when you first start training, you’re not going to be able to tell the difference between the different levels of the vaginal canal (see: horizontal plane). But as you practice exercises that have you move your vagina through its full range of motion, you’ll gain insights as to how each region feels. Spoiler alert: they all have quite a unique feeling to them!

The more areas you can identify, the more you can learn how to move them independently and unlock new skills in your Pompoir repertoire.

Finally, and this is related to point #2, mobility will help you understand your own pleasure better. Many of our students engage in Pompoir masturbation, which is the practice of performing these exercises for the purpose of bringing themselves to orgasm (as opposed to training these exercises to later perform them in bed with a partner).

The more regions of your vagina you discover, the more you’ll discover which ones are the most sensitive and pleasurable to you. 

Sweet, sweet mobility.

For this type of training, your best bet is to perform exercises that have you focus on the eccentric part of the motion as well as the concentric. Cue the Milking Technique.


Training for speed & power:
both speed and power are quite self-explanatory terms, and they’re related to the concept of functionality that we’ll cover in the next section. 

Once you’ve got a decent degree of strength in your PC muscles and are able to move them effortlessly through their full ROM, you’re gonna want to practice adapting to the situations you’re gonna be using your newfound skills in.

Situations like being tied to the four corners of your bed, blindfolded while The Weeknd plays in the background. 

Sex doesn’t always follow the same tempo, right? Depending on the mood, it might start slowly and ramp its way up, or it might start really fast and intense… and let’s be honest, probably continue that way until you’re both gasping for air as you realize you should really start hitting the treadmill if you’re gonna keep up with your partner’s intensity. 

This is where speed training comes in. Being able to perform squeezes, alternating side isolations, contractions, and pulses is one thing… and being able to do so while matching different speeds is another.

And the same thing goes for power. As your strength progresses and you learn how to perform different moves in bed, you’re going to start being more economical with your energy. Remember this is active muscle work, after all.

So you might start your lovemaking sessions with some slow moves that you’ve got down pat, and as passion builds up you might choose to increase the power of your moves as you drive both you and your partner to orgasm.

But it’s in mastering the different degrees of effort you need to exert for each move (which will be highly dependent on which move you and your partner enjoy the most) that you can begin to play around with dialing up and down the intensity.

Two moves that generally require high levels of both speed and power are deep pulses and the sucking technique. The deeper a movement is (as in, the higher up in your vagina), the more focus and energy it will demand of you. 

Training for rhythm. Rhythm is a concept we use to refer to the combination of different levels of speed and power in combination with the different Pompoir techniques, and your ability to swiftly and effortlessly switch between them at a moment's notice.

You might start your sex session with some sultry Milking motions in missionary, while all of a sudden the mood changes and you’re being flipped around on all fours for a fast pounding when you know some alternating squeezes will get you both right on the edge. 

The Singapore Grip Technique & Functional Training

In the wellness community, there’s a lot of debate around the concept of “functional training”. Its proponents use this term to describe specific training designed to help you perform your regular, day to day tasks, better.

For example, learning how to do a deep squat is quite useful if you want to pick up a heavy object from the ground up without breaking your back. This, in many people’s minds, is a more functional move than the sandbag-weighted glute kicks of a “Buns of Steel”, Jane Fonda workout.

If we follow this definition, we can identify two distinct areas where it’s useful to apply the concept of functional training in Pompoir:

  • Positions & Angles, and
  • Girth of Object

For training positions & angles, aim to design a Pompoir workout that has you doing the exercises in the different positions you generally adopt during sex.

Practicing Wringing is going to be easier sitting down than on all fours. The Whip might feel more intuitive when done with your legs closed than open. Certain angles might make a move feel more intense than others.

Variation is key here - your goal should be to be able to perform every single exercise in every sex position you regularly engage in.

For girth of object, the goal here is to adapt to whatever is going to be inside of you when you perform these moves with the purpose of pleasure.

The reason is simple: once you have something inside of your vagina, because of the added resistance to your muscles, it’s going to be harder to perform the different skills than if you had nothing inside.

The workaround is pretty straight forward. As you first start learning an exercise, use your fingers to get a better feel for what’s happening down there.

Can you feel the deep pulses at your fingertips? Can you feel your lateral walls closing in as you perform The Lock? Are your fingers being pulled in as you contract through your full Range of Motion?

Then, as soon as you feel like you’ve understood the move and continue to practice it regularly, attempt to reproduce it during sex with your partner (provided your partner has a penis). It doesn’t matter if you don’t feel like you’ve mastered it - the sooner you transition the exercise into sex territory, the sooner you’ll be able to include it into your bedroom repertoire.

You can also use tools as dildos and vibrators to gauge your progress throughout your training. But I don’t recommend you do this every day, as it is quite strenuous work to perform these already complex moves on an object.

Instead, use these tools sporadically, and specifically to get a grasp on more complex techniques such as twisting and wringing. Such exercises require quite a bit of trial and error, which might not be the most exciting thing for you if you’re trying to get it on. 

How to Recover Adequately - Don’t hurt your Singapore Kiss!

I’m not going to spend too long in this section because we have an entire guide dedicated to pelvic floor health for Pompoir. 

But there are 4 principles you should follow in order to incorporate this training in a way that supports your overall health.

1) Get your doctor’s approval

Having a vagina is not the only requirement to perform this type of training.

Some people have what is called a hypertonic pelvic floor, which means that the muscles there are overactive and unable to relax. 

As you can imagine, training them even more can be quite harmful and exacerbate the problem.

So it’s crucial that you get the go ahead from your physician before you embark on your sex goddess journey. Our recommendation is you speak with a urogynecologist before you start any form of pelvic floor training.

2) Practice Proper Breathing

The pelvic floor, alongside your multifidus, your diaphragm and your transversus abdominis constitute what is called the Core Four - the four main components of your core.

They all work in unison, and you want to keep it that way when you practice Pompoir. 

To prevent putting too much pressure on your pelvic floor muscles and align with the natural movement of your thoracic diaphragm, you want to practice what we call Pompoir breathing.

Simply put, this means inhaling gently with your nose as you relax your pelvic floor muscles, and exhaling with your nose as you pull, push, or squeeze. Let your belly rise and fall naturally, and never hold in your breath.

 3) Prioritize Rest

Your Singapore Kiss workout sessions shouldn’t take more than 20 to 30 minutes of your day, and you don’t want to be training more than five times per week.

This is the optimal volume of training that all of the experts we spoke with agreed upon when we were first designing The Oh!lympus Program.

To that, we generally add one week of complete rest every single month. Generally coinciding with their period week, most of our students find that after this restful time they come back stronger to the practice and able to achieve more complex techniques than before.

4) Don’t Forget to Stretch

At the end of each practice, you should take 5 to 10 minutes to completely relax your pelvic floor. 

Make sure you’re not holding on to any tension in your muscles by practicing some mindful breathing and opening up, and then moving on to some pelvic floor stretches.

Some of our favorite stretches include the Yogi Squat, the Happy baby pose, the Lying butterfly stretch, and the Frog Pose.


Putting it all together: How to do Pompoir Exercises

Now that you understand the components of an optimal Pompoir training program, let’s go ahead and design a custom one for you.

Set aside 30 minutes of your day.

Pick a time that you can stick to Monday through Friday. If possible, attempt to do your Singapore Kiss sessions in a quiet, relaxins space where you won’t be disturbed.

 A Pompoir practice looks just like some static, simple yoga poses from the outside looking in, so this training can be done pretty much anywhere.

Twenty minutes should be spent training, and ten minutes should be spent stretching and relaxing after your practice.

Pick 3 Exercises to Perform Each Day

This is where you get to be creative with your training, and truly design a program based on your current levels of pelvic floor strength and goals.

You obviously have a huge array of exercises to pick from, some of which I describe in detail in our Pompoir Guide, some of which can be found on the series we did for MysteryVibe, and some of which we’re still creating free resources for.



Short contraction

Long contraction

Eccentric contraction

Sucking technique


Milking technique




Milking technique

























Generally speaking, pulling and pushing exercises will be the easiest ones to perform for beginners. This is a good thing, because these are also the exercises that will allow you to build the foundation of strength in your muscles you need to progress further.

So a sample workout for a beginner might look like this:

After a few weeks, as your longer contractions get longer and you get a grasp for Whipping and even start feeling some semblance of twisting when using your fingers to assess your moves, you might consider swapping a foundation day for an extra intermediate day.

Both of these weeks include moves that focus on the different training methods we mentioned: pulses and sucks build speed and power, milking and eccentric contractions train your mobility, long contractions and squeezes are great for strength, etc.

Pick 2-4 Positions to Perform these Exercises in

Performing one of the aforementioned daily workouts might take you 10-15 minutes. Perhaps even a bit less.

The idea is that you take this daily workout and you perform it in at least 2 different positions. And as we mentioned above, preferably a position you adopt during sex.

Consider practicing on your knees, lying down, on all fours, standing up bent over the kitchen table…


Connect with your Breathing and Stretch After the Practice

Any good Pompoir practice takes proper breathing and stretching into account. 

Even if it means that your practice will extend for a few more minutes, or that you might not be able to perform the workout in as many positions as you’d like, building the habit of connecting with your breathing is crucial.

And the same thing goes for stretching and relaxing your muscles after the practice. While it might seem like it’s taking time away from training, it’s actually helping your muscles repair, get back stronger, and prevent injuries.

The last thing you want is to injure your vagina in all of this - so prioritize pelvic floor health over training volume every time. 


There’s a Lot More to Cover…

Now that you know how to design your optimal Pompoir training program, I want to close this article by saying that this is not the whole story.

There’s a lot more concepts we could cover here. The right use of tools, strength plateaus, correct form, transitioning these moves into sex being just some of them.

Nonetheless, I think this should give you enough information to get started on your journey. And of course, if you ever want a structured, step-by-step course, we’ll be waiting for you at The Oh!lympus Program.

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