The Promise
You are about to train the muscles that run your pleasure. In thirty days they get stronger, quicker and far more aware of themselves. That usually shows up as more sensation, easier arousal and orgasms that feel fuller. A stronger floor also brings comfort, bladder confidence and a happier back, and those come along free.
The training takes three to ten minutes a day. You do it in thin, comfortable clothes, sitting, lying or standing. Nobody sees a thing, and the book never asks you to put anything inside your body.
This is a workout with a very good reason to show up. You are building the part of you that does the feeling. Most of us give our biceps more attention than our pelvic floor, and our floor is the one that gets invited to the party.
What Your Floor Does
Your pelvic floor is a hammock of muscles. It stretches from your pubic bone at the front to your tailbone at the back. Your pee hole, your kitty and your rosebud all pass through it.
These muscles do a lot for you. They hold you up and keep you steady. They help you stay dry, and they open and close when you ask. In orgasm they contract in a rhythm of about one pulse a second, and that rhythm is a big part of what you feel.
Around your kitty and your button, the muscles also hug soft, sensitive tissue. When the muscles are strong and aware, many women report that touch lands more clearly. A few small studies find that women who train their floor report better arousal, stronger orgasms and more satisfaction. The research is young, so treat this book as a well-loved experiment and not a promise.
How the Month Works
The month has five Levels of six days each. Days one through five of a Level are training days. The sixth day is Recess.
Level 1 teaches the moves. Level 2 builds endurance. Level 3 adds speed and power. Level 4 trains the muscles while you are aroused.
Level 5 brings it all together and ends with the Final Exam and your diploma.
You learn twelve moves, once, and spend the rest of the month getting better at them. That is the whole secret. A few minutes a day, with small increases, beats one heroic hour every time.
The Daily Dozen
Twelve moves, learned once and polished all month. See them with pictograms.
A Day Looks Like This
Every day has the same simple shape. It starts with a short coaching note about one idea and one tip. Then comes Today's Set, with your position, a garment suggestion, the moves, a Pleasure Dial and one variation.
Warm up with five slow breaths and a Soft Drop. Do the set. Cool down with another Soft Drop. Write one line in the Log, with the numbers.
The Pleasure Dial runs from 1 to 5. At 1 you simply count and squeeze. At 5 you add attention, imagination and any warm thoughts that wander in.
The Three Numbers
Proof is fun, so you collect some. On the first day you take three small tests and write the numbers on the left side of the Before and After page. They are your longest hold in seconds, your flicks in thirty seconds, and how many small steps up you can lift.
At the end of the month you take the same tests and write the new numbers on the right side. The difference is yours to enjoy, and it becomes the transcript on your diploma.
Recess
Muscles grow on rest. A floor that only squeezes can get tight, and a tight floor is a grumpy floor. Recess is a day of release, breath and pleasure at your own pace.
Think of the school kind of recess. Nobody gets graded, and everyone is happier afterward.
The Reward Rule
Pleasure is the reward for showing up, and you set the size of the reward. An orgasm is welcome and never required. A warm glow, a lovely stretch of attention or a good laugh all count.
Effort followed by something good is the oldest habit-builder in the world. Your floor learns it fast.
Our Words
This book uses friendly names. Your pee hole is the opening where urine leaves. Your button is the clitoris. Your kitty is the vulva and everything it holds.
Your lips are the labia, and your rosebud is the anus.
You can swap in any words you like. The muscles answer to all of them.
Using This Book with Dress for Caress
PelvisPower for Women has a companion called Dress for Caress, a month of panties-on joy. The two fit together in three ways, and you choose.
Side by side. Train first, then enjoy that day of Dress for Caress. Effort and reward arrive in the same evening.
Back to back. Finish the PelvisPower month, then start Dress for Caress with a strong, awake floor.
Your own mix. Many readers train on weekdays and treat themselves on weekends. Any rhythm that makes you smile is the right one.
Training Alone, in Pairs Or in a Class
This book works three ways, and each one is a good way.
Alone. The default is you, a comfortable spot and three to ten minutes. It is private, quiet and entirely yours.
In pairs. A friend, a sister, a partner or a training buddy can follow the same Day. You can train in the same room or on a video call, count each other's reps, cheer each other on and compare numbers over coffee.
Everyone stays clothed and in their own space, and nobody touches anybody. Your buddy can use this book or PelvisPower for Men.
In a small class. Think of a Pilates studio. Four to twelve people meet on a mat, and a leader reads the day's coaching note and calls the set. The leader counts, keeps the pace and watches the form, and everyone breathes together.
Levels 1 through 3 are made for a class, since every move works sitting, lying or standing. The Edge days in Level 4 and every Recess belong at home, because they are personal. A class simply skips those and returns to the group moves.
A few ground rules keep everyone comfortable. Clothes stay on, voices stay low and anyone can skip any move. Each person's numbers are private unless she chooses to share them.
Keeping You Well
Most women train the floor safely at home. A few signs deserve a visit with a pelvic floor physical therapist or a doctor. Pain with sex, bleeding you cannot explain, or a feeling of pressure or heaviness in your pelvis are the main ones.
Pregnant, or recently postpartum? Ask your doctor or midwife about a good starting point. Recovering from surgery counts too.
Release is part of every session in this book, so strength never turns into tightness. Only outside pressure ever touches your rosebud, and nothing goes inside. Stop any move that hurts, and rest. A gentle day is a good day.
Also in the Family
PelvisPower for Men is the same month of training for the floor muscles that men have too. Many couples train in parallel, one in each book, and compare numbers over breakfast. The exercises differ in small ways, and the spirit is the same.
Ready
You need a comfortable spot, thin clothes and about three minutes. A sense of humor helps, and so does a glass of water.
Start with your first numbers and meet your floor. It has been waiting a long time to be noticed.