“The hardest thing about exercise is to start doing it. Once you are doing exercise regularly the hardest thing to do is stop.” —Anonymous

We’re not talking major exercise here. No deadlifts, no sit-ups, and you won’t even break a sweat. But this exercise is transformative, and the benefits extend far beyond incontinence and childbirth recovery.

We’re talking kegels.

It’s good for women; your orgasms will be more intense. It’s good for men; your stamina and erection will improve. It’s good for your marriage whenever you enjoy one another.

Age, obesity, high impact sports, childbirth, pregnancy, and dozens of other things contribute to weakened pelvic muscles. These muscles are very overlooked and often times just forgotten.

We all know that life happens, but this is one of the easiest muscles to strengthen. You can do it while you are driving, talking to your boss, taking a shower, or making dinner. Heck, we bet most of you have been doing this since reading this post.

Contracting muscles increases blood flow to the affected muscles. Just like any other physical training, it takes a lot of repetitions over time. Reputable sources suggest starting with three-second holds in sets of 10, and working your way up to 10 second holds. But we recommend you speak with your doctor about it, and even consider seeing a pelvic floor physical therapist if you’d like to really dive in deep.

No one wants to be weak. We all seek physical strength, mental stamina, and emotional fortitude. Strength doesn’t necessitate a use of force, but strength is required for proper self-control. And what better muscles to work on to increase your enjoyment with your spouse?


The ONE Conference is the culmination of the best strategies from the last 11 years all wrapped up into one day! It’s a way for the two of you to move into a place of better sex, more laughter and deeper conversations.

This isn’t your typical sit and listen style all day conference. We’ve built in COUPLE Time with every session so that the two of you have time to get practical and take action right there at the conference.

Register today for the ONE Conference before it sells out.

Other Resources:

Yarlap Pelvic Floor Training

Intimate Rose Kegel Exercise System

Position of the Month Club

Strategic Coaching Session with Alisa

Support ONE Extraordinary Marriage by shopping at Amazon.com.

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