Pinch exercises are one of the most underrated – but most effective – ways to improve your sex life, strengthen your pelvic floor and connect with your body. Although often associated with women after pregnancy, pinch exercises have great benefits for both women and men , regardless of age. With the right technique and regular practice, you can improve your pleasure, control and self-esteem in bed – for real.
Whether you're a beginner or have already tried a few, this guide will help you understand how crunches work , why they're so important, and how you can use aids like crunch balls – or even edging – to maximize results.
Table of contents
- What are squats?
- Why are butt exercises important for women?
- Knot balls – how do they work?
- Advantages of knot balls
- Push-ups for men – why they are also needed
- What is edging?
- How to do squats correctly
- How often should you exercise?
- Common mistakes to avoid
- Conclusion – Strength from the inside out
What are squats?
Pinch exercises, also known as pelvic floor exercises, are about training the muscles that surround the urethra, vagina, and rectum . These muscles are small but powerful, and they play an important role in both control, posture, and sexual function. When the muscles are strong, you get better blood flow to the lower abdomen, stronger orgasms, and a reduced risk of incontinence – and much more bodily control.
Why are butt exercises important for women?
For women, pelvic floor exercises strengthen the muscles around the vagina and pelvis. This can help with postpartum recovery, prevent incontinence, and, not least , increase sensitivity and pleasure during sex . A strong pelvic floor also means that it is easier to reach orgasm and that the orgasm itself can be more intense and long-lasting.
Many women also experience an increased sense of connection with their bodies and sexuality. It's not just about strength – but also about feeling at home in their own vagina.
Knot balls – how do they work?
Vibrators are small balls, often made of silicone or metal, that are inserted into the vagina to help exercise the muscles. They create a slight resistance, which means the muscles have to work to hold them in. Some models have a weight that moves inside the ball, which provides extra stimulation and automatically activates the muscles when you move.
You can wear them for 10-30 minutes a day while walking around your home. Many women find that exercising with something physical to work against is both fun and motivating. And for some, it can also be a sensual experience in itself.
Advantages of knot balls
✔️ Increased pelvic floor muscle strength
✔️ Better blood circulation and sensitivity
✔️ Increased control during sex and stronger orgasms
✔️ Reduced risk of urine leakage
✔️ Can be combined with everyday movement
Knipex balls are suitable for both beginners and those who have already trained for some time. Choose a lighter ball to start with, and then move on to heavier options or double balls for more challenge.
Push-ups for men – why they are also needed
There's a lot of talk about women and butt exercises, but men have just as much to gain . For men, it's about strengthening the muscles around the prostate and anus – which can give you better control over erections and ejaculation. It also increases blood flow to the penis, which can ultimately improve both sensation and stamina.
Men who exercise their pelvic floor muscles often experience stronger climaxes, increased sexual confidence, and in some cases, better erection angle and durability. It's a simple habit with a big impact.
What is Edging?
Edging is about getting close to orgasm without going overboard – and then backing off. It’s a method that not only increases control and sensitivity, but also strengthens the connection between body and mind. When men combine edging with clitoral exercises, they train both the muscles and the mind to control their orgasm.
During edging, it is common to actively use the clitoris muscles – to squeeze lightly when you feel yourself approaching ejaculation, to hold back. Over time, this leads to better endurance, stronger orgasms, and a new way of being present in your pleasure.
How to do squats correctly
The most important thing is to find the right muscles. Try squeezing as if you are trying to stop the flow of urine – these are the muscles you should activate. Once you have found them, do this:
✔️ Squeeze slowly and hold for 5 seconds
✔️ Relax completely for 5 seconds
✔️ Repeat 10 times in a row, two to three times a day
For women, pinch balls can help you feel like you're doing it right. For men, it can help to place a finger on the perineum (the area between the scrotum and anus) – you should feel a slight lift there when you squeeze.
How often should you exercise?
The pelvic floor muscles are just like any other muscle – they need regular training to get stronger. Aim for 5–10 minutes a day, preferably divided into several short sessions. As you get stronger, you can do shorter, faster squeezes or longer, sustained squeezes – the variation will activate the muscles more effectively.
And as with everything else: regularity is more important than perfection. Better a little every day than a lot once a week.
Common mistakes to avoid
✔️ Tightening the wrong muscles – many people tighten their butt, stomach or thighs instead. Try isolating the pelvic floor.
✔️ Holding your breath – you should breathe calmly while you squeeze.
✔️ Only exercising occasionally – then you won't get the long-term effects.
✔️ Doing the exercises too quickly – give your muscles time to build strength and endurance.
Conclusion
Regardless of gender or age, clit exercises can be a real game-changer. It's a simple but powerful technique for strengthening the body, increasing sexual pleasure, and feeling more present in your own body. With the help of clit balls for women and edging for men, the workout can be even more effective – and actually really pleasurable.
Investing in your pelvic floor isn't just a choice for health—it's a choice for intimacy, control, and deeper pleasure . So start today. Your future self will thank you.