pelciv exercise

Illustration: David Wyffels

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Pelvic Clock

What it works: Pelvic-floor muscles, core

Leads to better sex because: Strengthening your pelvic-floor muscles can help you feel more pleasure and minimize pain during sex. The classic Kegel calls for isolating your pelvic-floor muscles—here, you'll be working your core at the same time.

How to do it: Sit on a physio ball with your hands on your hips, abs and pelvic-floor muscles squeezed, and feet flat on the floor. Keeping your upper body and your legs as still as possible, use your abs to move your hips forward and backward between 12 o'clock and 6 o'clock, then between 3 o'clock and 9 o'clock. You won't get the pelvic-floor-muscle benefits if you don't make a conscious effort to tighten them—you should feel as though you're squeezing a tampon the whole time. Next, move your hips in a circle, completing one go-around then moving back in the other direction. If you don't have a physio ball, stand and mimic a hula-hooping motion, which works the same muscles, says Stanley. (If you happen to have a hula-hoop in your house, all the better!)