Hey there, lovely humans! If you’ve ever wondered how to strengthen your pelvic floor (whether for better sex, postpartum recovery, or just overall wellness), you’re in the right place. Today, we’re diving into a game-changing move that’s not a Kegel (surprise!).
I recently stumbled upon an eye-opening video by Dr. Bree, a pelvic health physical therapist, where she busted some major myths about vaginal tightness and shared her favorite exercise for pelvic strength. Spoiler alert: It’s all about hip circles—not just clenching like your life depends on it.
ALso read: Tina Nandy Web Series, Biography, Boyfriend 2025
So, grab a seat (or stand up and try this with me), because we’re breaking it all down—why tightness isn’t strength, how hip circles work magic, and the best ways to do them. Let’s get into it!
Myth Buster: Strong ≠ Tight
First things first—let’s clear up a huge misconception. Many people (thanks, internet!) think a "tight vagina" equals a strong one. But Dr. Bree drops a truth bomb:
"A strong vagina is not a tight vagina. Tight muscles aren’t necessarily strong—just like you wouldn’t want a bicep that’s permanently clenched."
Think about it: Would you want a muscle that’s always tense, never relaxes, and might even cause pain during sex? Nope! What you actually want are muscles that can:
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Contract (squeeze) when needed.
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Relax fully when not in use.
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Stay supple, responsive, and resilient—like a well-trained athlete, not a stiff mannequin.
This balance is key for:
✔ Better sexual pleasure (for you and your partner).
✔ Pain-free intimacy.
✔ Bladder and bowel control (yep, your pelvic floor handles that too).
✔ Core stability and posture support.
So, if Kegels aren’t the holy grail, what is?
Meet the Hip Circle: The Pelvic Floor’s Best Friend
Dr. Bree’s #1 move for vaginal strength is hip circles—a dynamic exercise that trains your pelvic floor to contract AND relax while also engaging your entire core.
Why Hip Circles Rule
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They work the WHOLE system—pelvic floor, hips, abs, and back.
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They teach control—unlike static Kegels, hip circles mimic real-life movement.
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They’re sneaky-fun—no awkward clenching; just smooth, rhythmic motion.
How to Do Hip Circles (3 Ways)
1. On Hands and Knees (Dr. Bree’s Fave)
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Get on all fours, hands under shoulders, knees under hips.
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Imagine drawing a circle on the wall behind you with your tailbone.
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Movement: Lift tailbone up → circle right → tuck under → circle left → release.
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Feel it? When you tuck, your pelvic floor lifts (contraction). When you release, it softens (relaxation).
Pro tip: Breathe naturally—inhale as you release, exhale as you contract.
2. Lying on Your Back
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Lie down, knees bent, feet flat.
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Isolate your pelvis and trace tiny circles on the floor.
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Tiny but mighty: Focus on the subtle engagement/release of your pelvic floor.
3. Standing (Coffee Counter Bonus!)
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Lean on a countertop, knees slightly bent.
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Circle your hips like you’re hula-hooping (but slower and more controlled).
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Perfect for multitaskers—do this while waiting for your coffee!
Why This Works Better Than Just Kegels
Kegels aren’t bad—they’re just incomplete. Hip circles win because:
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They prevent over-tightening (a common Kegel pitfall).
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They improve mobility—your pelvic floor needs to move, not just squeeze.
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They’re functional—real life isn’t about holding a clench; it’s about fluidity.
Dr. Bree recommends 10 circles per direction, daily. Consistency is key!
Final Thoughts
If you take away one thing, let it be this: Strong, responsive muscles beat tight ones every time. Whether you’re postpartum, dealing with pain, or just want better sex, hip circles are a game-changer.
Also read: Deep Throating Explained: Pleasure, Tips & Why It’s Worth Trying
So, ditch the “tightness” obsession and embrace functional strength. Your pelvis (and your partner) will thank you.
Got questions? Drop them in the comments below! And for more wellness gems, check out sociallykeeda.com.
Now go circle those hips like nobody’s watching! ????????
