The true bridge between kegels and pompoir training, this exercise is designed to increase your intravaginal sensitivity, as well as enhancing the pleasurable friction that happens during penetration.

Imagine a probe inside of your vagina as you milk your way up and down.

• Level: Beginner
• Trains: Control, Vaginal Sensitivity
• Prerequisite: Basic Kegel, Reverse Kegel 

What is the Kegel Elevator or Vaginal Milking Technique? 

Over 500 years ago, the ancient Indian text Ananga Ranga described a woman who could make her body "act as the hand of the gopala-girl, who milks the cow" — a controlled, rhythmic internal motion that would bring her partner to the edge of madness. This wasn't just poetry. It was instruction.

Today, this skill is taught not just for pleasing a partner, but more importantly, to develop intense intravaginal sensitivity and pelvic floor control.

You might know this exercise as the “kegel elevator”, and we at Gohddess describe it as a full range of motion (ROM) contraction. Because the goal is to create a fluid and controlled pull and release that happens throughout your entire vaginal canal and matches the thrusts of your partner, your fingers, or your sex toy to bring you to complete and utter ecstasy.  

Because this exercise is often taught by pelvic floor physicians, we like to consider it the bridge between basic kegel training and Pompoir (advanced vaginal gymnastics).
It’s definitely part of a healthy pelvic floor practice, but it also has a dramatic impact on your pleasure, so it sits at a nice intersection. 

The Milking Technique sits at the crossroads of pelvic floor health and Pompoir training — the only exercise that belongs fully to both worlds.

Here's how it works: imagine your vaginal canal divided into ten levels, from the entrance at level one to the deepest point near the cervix at level ten. Now imagine a marble sitting at level one. Your job is to slowly bring that marble, using only your pelvic floor muscles, from the entrance all the way to the top, and then back down again. An internal elevator, moving deliberately floor by floor.

Sounds simple enough, right? The thing is, you’ll probably discover pretty quickly that you can’t feel ten internal levels. Most women, when they first get started, can feel two or three at most.

And that’s where the fun begins: as you continue training this exercise and trying to decipher these neurological blind spots inside of you, you will slowly get a feel for them.

What’s happening here is cortical remapping. Your brain is developing a more refined neural representation of these regions through deliberate, focused use. 

Over weeks and months of consistent practice, women report something amazing: not only are they able to tell where exactly they’re contracting as they go through these levels, but the sensation of penetration (of any kind) has become completely enhanced. Kinda like putting on glasses and seeing the world in high definition for the first time after having blurry vision all your life. 

To clarify: this doesn’t mean you’re developing new pleasure receptors. It just means that your brain is able to connect with them more efficiently. 

Want to master this exercise + all the other Pompoir skills out there? Get lifetime access to our step-by-step vaginal gymnastics course.

How To Use The Kegel Elevator During Sex?

Once you’ve trained this skill either with The Gohddess Method Book of Pompoir or on your own, you’ll want to try it out in the bedroom for an incredibly pleasurable experience.

Here’s the basic principle: release as your partner thrusts in, contract as they pull out. While counterintuitive at first, this exact polarity of movement patterns is what will create the most delicious friction. 

The resistance on the way out combined with the opening on the way in creates a wave-like internal dance between you and whatever is penetrating you. And you get to experience pleasure at every stage of your vag’s range or motion.

From your partner's perspective, this is the technique that tends to produce the most extreme responses. The combination of resistance and release, timed to their movement, creates a sensation that has been described, for a very long time, as being milked. There is no mechanical equivalent. No toy replicates it. It is entirely yours.

Here are the most powerful ways to use it:

As a sensual full-body massage. Get on top of your partner and ask them to stay completely still. Next, do the milking technique slowly and deliberately, traveling through all ten levels up and down and at your own pace.

It might shock you at first just how much you start to feel your partner inside of you. Every inch of your vaginal canal will wrap and release around him and you’ll develop a much more precise feel for each others’ bodies.

This is the closest thing to tantric sexual practice that Pompoir produces, and many women find it the most pleasurable application of the milking technique, especially in the early stages of learning when slower, more conscious movement makes the sensation easier to feel and control. This is of course, if your partner doesn’t get so excited that he flips you over and starts banging your head against the bedframe. 

Synchronized with thrusting. Once you're comfortable with the woman-on-top still position, add movement. Release on the in-stroke, contract on the out-stroke, and let the rhythm of the milking technique sync with the rhythm of sex. Start slowly in positions where you can clearly feel your partner's movement: woman on top still gives you the most control, but missionary with deliberate slow thrusting works beautifully too as you can be relatively still. As your practice develops you can adapt to faster rhythms and more varied positions.

To amplify your own sensation. Because the milking technique involves conscious travel through multiple levels, it dramatically amplifies what you feel internally. The cortical remapping effect means you're not just feeling more – you're feeling more precisely. Use this to your advantage: slow the technique down when you want to stay present in a moment, and speed it up when you want to intensify.

Want an extra hot challenge? Once you’ve mastered milking when sitting still, consider matching it to your own thrusts when on top. Play around with different hip motions for the most erotic display of sexual prowess.

What Are The Best Vaginal Milking Technique Complementary Skills?

• The Short Contraction
• The Long Contraction
• The Eccentric Contraction
  
  

What Are The Most Common Kegel Elevator Mistakes?

Going too fast. This is the most common mistake, and it often comes from the desire to “perform” when showcasing this exercise in bed for the first time. It makes sense that if you’ve been training this skill, you want to show it off.
But resist the urge to go fast, because the best effects of milking happen slowly. The enhanced sensitivity, the buildup of friction between you and your partner, and the cortical remapping that leads to mastery of the move – these only happen when you move slow enough for your brain to register each level of movement, each region of sensation, each signal of pleasure.

A slow, deliberate milking technique that travels through five clearly felt levels will always outperform a fast one that blurs them together. And from your partner's perspective, slow is almost always more overwhelming anyway.

Pushing out instead of releasing. Just like with the reverse kegel, there's a meaningful difference between consciously opening and releasing your pelvic floor downward, and actively bearing down with your abdomen. The descending phase of the milking technique — the "elevator going down" — should be an eccentric release, not a push. If your abs engage at any point during the descent, you've crossed the line. Keep the movement entirely in your pelvic floor, and if you're unsure, review the “Should I Push Out With My Pelvic Floor” section in our Reverse Kegel guide.

Holding your breath. The milking technique is the most neurologically complex exercise from the “Pompoir starter pack”. While yes, it is relatively easy to perform because it’s basically created by a full ROM contraction and release, it asks you to also consciously pay attention to multiple internal levels while coordinating with the in-strokes and out-strokes.
It's a lot to manage at once, so it’s natural that you won’t be able to breathe normally at first. That’s why going slowly is so important, both when practicing this exercise as well as performing it during intimacy. If you notice yourself holding, don't try to force coordination. Simply shorten the range of motion until breathing and movement feel natural together, then gradually expand it again.

Because the milking technique includes an eccentric contraction and demands sustained mind-muscle connection throughout, it's more taxing than it looks. When first getting started, limit yourself to 2 sets of 10 slow, deliberate repetitions, twice a week. As the movement becomes more familiar and the coordination feels natural, you can gradually increase frequency and volume. Quality beats quantity, especially with this one.

Who Should Do The Vaginal Milking Technique?

Almost every woman can benefit from the milking technique, but two groups in particular will find it transformative.

The first is women who don't feel much during penetration and would like to. This is far more common than it's discussed, and it's rarely about anatomy. The vaginal canal is richly innervated, but sensation depends heavily on the brain's ability to interpret and differentiate internal stimuli — which is exactly what cortical remapping develops. If penetration has always felt like pressure rather than pleasure, or if you feel sensation only at the entrance but very little deeper inside, the milking technique is the most direct training tool available for changing that. Not by adding new anatomy, but by teaching your brain to actually listen to what's already there.

The second is any woman who wants to add something genuinely new to her sex life. The milking technique (and Pompoir, by and large) is one of the few sexual skills that is completely internal, completely invisible, and completely hers. A partner will feel it without knowing exactly what's happening or how, which is in itself its own kind of power. And because of its highly intimate nature (the coordination of in-strokes, contractions, releases, and out-strokes) it makes it a powerful gateway for a more intense connection between lovers.

The only prerequisite is a solid foundation in basic kegels and reverse kegels, and a green light from your physician. If you have those, you're ready to start.

If you want to learn the milking technique with full step-by-step animated guidance, The Ohlympus Program covers every detail — including how to progress from your first attempt to using it fluently during sex.