By Amanda Savage, Pelvic Health Physiotherapist and trusted advisor to Kegel8

A new study into how wearing high heels can make women orgasm better hit the headlines this week.

Researchers questioned over 1,000 women about what types of shoes they wore and found that those who wore heels with a 3-5 cm heel for eight hours a day had the best impact on their pelvic floor.

The study says that heels which are 2 to 5cm and wider than 3cm (think a low, chunky heel) are the optimal height for pelvic floor function. While some media reports mention that two-inch heels are the best option to tone your pelvic floor, heels this high are at the top end of the optimal heel height in the study and may be misleading.

But few women can realistically wear high heels all day, every day, while carrying out their busy schedules without doing damage to other parts of their body. And they shouldn’t have to.
So, what’s all the fuss about?

It’s true that a strong pelvic floor has several benefits, including improving your orgasm. And without being stimulated these muscles can weaken over time, leading to pelvic health problems like incontinence, prolapse and loss of sensation.

Regular pelvic floor exercises have been proven to increase the blood flow to the vagina, improving natural lubrication and sensitivity which can make sexual intercourse more pleasurable – for both parties.
While heels at a specific height may indeed help tone your pelvic floor muscles, it’s important to note the impact different types of shoes have on your body. Women who wear high heels regularly often experience pain in their back, neck and shoulders. There is a lot of interesting research about how heel heights affect overall body mechanics.

We do know that when you wear heels your body has to adapt to the shift of your centre of gravity. For some women, this will engage their pelvic floor muscles, lower abdominals and core more, helping to tone and strengthen.
Unfortunately, others will overuse their hamstrings, small back muscles or hold their breath which can increase the downward pressure onto the bladder and pelvic floor, weakening it. Not to mention suffer from discomfort in their feet and ailments such as ingrown toenails, bunions and nerve damage.

As with all science, there’s always a counter theory and it’s promising to see a growing interest in barefoot walking and the potential health benefits of this. This doesn’t refer to literally walking around barefoot, but rather wearing shoes with a more supportive arch.

These types of shoes are said to create a more balanced walking posture, minimising stress on your pelvic floor, leg muscles and lower back. Oh, and they’re super comfortable too.
Whatever type of shoes you decide to wear, they are going to have an impact on the way your body moves. What’s more important, is that women feel empowered to take control of their pelvic health from a young age and equipped with the knowledge and tools to do so.

Like any other muscle in your body, your pelvic floor needs to be trained in order to stay strong and healthy. Plus, giving it a daily workout will increase the amount of blood flow to the area, enhancing the sensations and making orgasms even more intense.

It’s never too early or too late to learn how to exercise and strengthen your pelvic floor by practising independent Kegel exercises.

There are slow and fast Kegel exercises and it’s best to alternate between the two, ideally for 5 minutes at least three times a day.

First, sit, stand or lie with your knees slightly apart. Slowly tighten your pelvic floor muscles starting with your anus (as if you are trying not to pass wind – the biggest part of your pelvic floor muscle is located here), then tighten around your vagina, squeeze both areas and lift (or ‘suck-up’ your muscles) as hard as you can. Hold for the count of five, then relax, repeat 5 times.

Then, repeat but more quickly. Hold for two seconds, then relax for two seconds. Repeat five times. As your Kegel muscles become stronger increase the length of time you ‘squeeze and lift’. You should aim to hold each slow Kegel for a count of 10.

Once you’re familiar with independent Kegel exercises, it’s time to take it to the next level with pelvic floor weights. Think of it as adding an extra set of weights to your workout. These weights, which come in a range of sizes, can help you work toward stronger and tighter muscles.

If you’re having a little trouble identifying those pelvic floor muscles, why not try a pelvic floor toner? Offering pre-programmed sensation, exercise and pain-relieving programmes, pelvic floor toners deliver electrical impulses internally via a probe, or externally via pads, to stimulate a contraction within the pelvic floor.

Think of toners as a sat-nav for your pelvic floor muscles, exercising them even if you can’t feel them yourself. These contractions exercise the muscles and, as with any kind of exercise performed regularly, build strength and tone.

Costing on average between £80 and £200, pelvic toners are recommended for all women.