If you’re part of the Ohlympus Program, our step-by-step course and community on vaginal gymnastics, you’ve probably seen that recently I’ve added some lessons that look like a Vaginal Guitar Hero of sorts:

These are our brand new Musical Training lessons, where you match the beat or melody of the songs to the exercises you perform.

What started as a fun idea inspired by the experience of so many students who love to squeeze and contract their muscles to their favorite tunes ended up becoming a series of proper workouts that should replace, not add, your daily vaginal training routines.

Today I wanted to quickly break down the benefits of training this way, as well as what you should pay special attention to, whether you’re using our Musical Training lessons or learning Pompoir on your own and are thinking of busting out your favorite songs during your practice.

Musical Kegels Train Rhythm & Fitness Agility

You know we’re all about that sexy, sexy science here. I like to understand why I’m doing something if I’m going to put in the time and effort to make it a part of my daily routine. And if you’re reading this, I have a feeling you’re wired like me.

My Type-A ladies, unite!

So, what exactly is happening to our bodies when we start matching our vaginal contractions and squeezes to the beat of All I Want for Christmas is You while waiting for our Peppermint Mocha at Starbucks this December?

Hey, I said I was a Type-A lady. I never said I wasn’t also a basic bitch.

Well, what we’re doing here is we’re matching our vaginal motions to a given rhythm, as in, a pattern of sounds and silences.

And what we’re training here is muscle coordination and muscle agility.

Coordination is the ability to perform an accurate motor response to a given stimulus.

In this case, it would be to contract our vagina (the motor response) every time Mariah sings the words “I”, “don’t”, and “want” in the phrase “I don’t want a lot for Christmas…” (the stimulus). 

As you can probably tell, Mariah sings these three words exactly when the beat hits.

And, if you notice, this beat is quite fast, so you’re also training speed here. This, in and of itself, is a very functional type of vaginal training. This means that it will come quite handy to you when you use it (read: during sexy time!).

Why? Because it’s likely that when you’re having sex or you’re touching yourself, there will be a point where the thrusts of your partner (or your favorite toy!) will become quite fast and agitated. And if you enjoy the feeling of squeezing or contracting your vagina during this time, it will do you good to learn how to do it fast as well, to match the friction happening inside of you.

Now, if, just like we do in our Musical Workouts, you were to also switch between exercises during different moments of the song, you’re also training muscle agility.

Agility is another fitness component, and it refers to the ability to change the position of the body, or switch between movements of the body quickly and effectively, in order to take the next desired action.

When you train agility, you also train your reflexes, your speed, your strength, and your coordination.

For example, let’s say that during the verse of the popular Christmas song, you’re matching the stable beat with simple, quick vaginal contractions. That alone is quite challenging.

But let’s say that, when the song goes into the chorus, you go from contracting your vagina to each beat, to squeezing your vagina during every word.

Or, you take it a step further, and you alternate between squeezing one side of your vagina in one beat, to the other side of your vagina in the next. 

Or you involve your front and back walls as well, and you alternate between squeezing the front of your vagina, to the right side, to the back of your vagina, to the left side, for a circular movement that happens throughout every single beat.

That’s one agile vagina you’ve got there!

But this is not all.

When you do this type of rhythmic training, you’re also likely practicing variations of these exercises depending on the musical pattern you want to follow. For example, if you want to do a move matching the singer’s vocals, sometimes you’ll have to adapt the move to start and finish with each given phrase.

For example, if you were to time your vaginal squeezes to last for the duration of every word of the sentence “All I want for Christmas is you” at the end of the chorus, the pattern will be: four short squeezes, followed by one medium squeeze, followed by one short squeeze, and ending in a long squeeze.

All = short squeeze

I = short squeeze

want = short squeeze

for = short squeeze

Christmas = medium squeeze

is = short squeeze

youuuuuuu = long squeeze

We should definitely nominate Vaginal Dancing for the next Olympics.

Hey, if breakdancing made it into the list, why not?

The Concept of 360 Degree Training

To recap, if you were to move your vagina in different ways throughout All I Want For Christmas Is You while you wait for your Chestnut Praline Latte, you’d be training:

• Coordination
• Speed
• Agility
• Strength
• Endurance

All of these fitness concepts apply to vaginal training just like they apply to the rest of your body when performing a sport.

And they all come into play when we practice musical pompoir, i.e., we match different vaginal exercises to the beats and melodies of a given song.

So, we can say that Musical Training is a well-rounded, 360 degree type of training, because it helps you improve in several of these aspects.

And, just like I mentioned above, we can also say that Musical Training is very functional, because each of these fitness components are useful when it comes to using these exercises during sexy time.

You want to be coordinated if you want to match your releases to your partner’s thrusts inside of you, and your contractions to the moments when he pulls away to create that delicious friction.

You want to be fast if you’re pinned against the kitchen table for a quickie before you both head off for work, and you know the best way to orgasm from behind is by doing deep, third-level pulses.

You want to be agile if you want to show off a new repertoire of skills to try out how each of them feels during a stable position like missionary, before things become too heated and you can’t think straight anymore.

You want to be strong to make sure that every time you orgasm, whether it’s with your partner or alone, you experience the most intense feeling of release and satisfaction – the stronger your muscles, the stronger your orgasmic contractions.

(You also want your vagina to be strong for other, less-sexy purposes, like preventing urinary incontinence and organ prolapse!)

Finally, you want to have endurance, because whipping feels amazing when you’re touching yourself, and you want to be able to perform the move until you reach that crescendo of pleasure.  

So – yes. Musical Training can be a very effective, very complete way of adding some fun to your vaginal gymnastics journey.

But it doesn’t come without its stipulations.

Warning About Musical Workouts

Try to clap your hands to the beat of “All I Want for Christmas is You”. 

That’s 150 beats per minute. That’s one fast song.

This means that if you wanted to match a vaginal contraction to each beat, you probably wouldn’t be able to relax your muscles all the way through before starting another contraction.

The song lasts for four minutes. That’s four minutes of you partially contracting for a very long time.

And this is before adding any complexities, like switching between exercises, or alternating between matching beats and matching the melody.

That is a heck of a vaginal workout.

Asking so much of your pelvic floor muscles, especially while not taking the time to release fully, can potentially lead you down the route of a hypertonic pelvic floor.

That is, pelvic floor muscles that are locked up and unable to relax. This can be quite painful, and in severe cases might require medical assistance where the doctor manually helps you relax your muscles.

Not only will this prevent you from training any further, but it can lead to complications like urinary incontinence down the road, because muscles that are overly tense are not functioning properly.

Luckily, there are some very simple steps you can take to prevent this from happening. 

Here are some suggestions to incorporate musical training into your vaginal workouts in the safest way possible.

Remember, I am not a doctor, and you should check with your pelvic floor physician before you begin this, or any form of pelvic floor training:

• First, don’t attempt to do Musical Training if you’re a complete beginner in the world of Pompoir or vaginal gymnastics. This is an advanced form of training, and you should have a good understanding of your pelvic floor strength, as well as be familiarized with muscle relaxation techniques.
  
  You can read more about this in our pelvic floor health guide.
  
  
• Second, never add Musical Training to a workout session. If you choose to practice your vaginal exercises with music, do it instead of your regular workout session. I like to use these musical workouts once a month or so, on a day where I just don’t feel like doing my regular training session.
  
  
• Third, and in a similar vein, don’t overdo Musical Training. I wouldn’t suggest doing it more than once a week, since these are quite challenging workouts that involve a lot of fitness concepts all at once. As I said, I generally only do them once a month.
  
  
• Fourth, and especially at the beginning, pick songs with a slow tempo. Think 80 beats per minute or less. Some examples of these are:
• Dream On by Aerosmith
• The Scientist by Coldplay
• Time After Time by Cindy Lauper
• Tiny Dancer by Elton John
• True by Spandau Ballet

And remember, you don’t need to necessarily match the beats of the song. I play drums, so it’s what I usually default to. But you can easily switch between matching the melody, especially if it’s slower than the beat, or even moving freely while loosely following the rhythm of the tune.

• Fifth, take breaks. Even a short, 2-minute song can prove to be quite challenging if you’re doing exercises without stopping. So don’t feel like you need to “last” for the entire song. Start by just doing the chorus. Or just doing the verses, and resting during the chorus.
  
  Remember, this type of training is supposed to be a fun way to change things up once in a while, not a super-strenuous and potentially dangerous workout.
  
  
• Sixth, never do more than one song. One entire song, even if it’s a short one, is a lot for your vaginal muscles to handle. Don’t overdo it. You can always pick a faster song next week if you feel like it.
  
  
• Seventh, pay special attention to your breathing and your post-workout stretching routine.
  
  Breathing-wise, make sure you’re breathing gently through your nose and never holding your breath, at any point of the song.
  
  And stretching-wise, make sure you take some extra time to properly relax your pelvic floor and ensure that you’re not continuing to contract after you finish the song. Adopt the pelvic floor stretching positions we always talk about and spend a few minutes on each one while fully relaxing your muscles.

Final Thoughts

Vaginal Musical Training is a fun way to switch your Pompoir workouts around and test out your ability to quickly switch between exercises and match the different beats and melodies of a song.

But it’s also a very complete and challenging form of training that we should be careful not to overdo.

If you take the necessary precautions and you make sure you stretch and relax your muscles after each practice, this can be a phenomenal way to enhance your pelvic floor muscle coordination and agility.

As always, have a wonderful night, goddess.

–Bel