The-Clitoris.com - Aerobic Orgasm Exercise: Learning to Orgasm, Part 1

The following exercise is appropriate for all women, not only those who are preorgasmic or experiencing anorgasmia.

When learning how to experience orgasm it is commonly recommended for women to find a quiet place to relax before concentrating on mental and physical sexual stimulation, but is this always the best advice?

From an email:

"My boyfriend uses his fingers and tongue and also touches me through my clothes, all are pleasurable but I get to a point where it all becomes too sensitive and I have to get him to stop."

From a medical article by Dr. Cindy Meston:

"An increase in sympathetic nervous system activation via exercise or ephedrine facilitated the early stages of sexual arousal in sexually functional [orgasmic] women as well as those with low sexual desire."

Note: This study found evidence that suggests preorgasmic women do not experience the same increase in sexual arousal following exercise as orgasmic women, but the study did not address whether exercise would help women learn how to experience orgasm, if exercise impaired their ability to experience sexual arousal, or if repeated experiences may have a positive influence on their sexual response. The study only indicates there is a difference in how orgasmic and preorgasmic women's bodies respond to exercise and subsequent visual sexual stimulation, within the scenario defined by the experiments. The study did not explain why this occurred. Perhaps the preorgasmic women were less sexually responsive in this test environment than they would have been in private, without sensors inside their vagina, as a result of social and personal inhibition that may prevent them from experiencing orgasm. The following two quotes suggest vigorous movement and muscular tension are a normal part of masturbation and orgasm, which would tend to indicate it isn't necessarily normal to lay perfectly still and relaxed when learning how to experience orgasm. If this is true, exercise and dance may facilitate arousal and orgasm.

From Mentor in Masturbation by Morgan King:

"...my daughter was my mentor in masturbation. When she was about 2 years old she found her clitoris and began loving it. One might conjure up the visual of the soft timid exploration of an innocent child curious now that she wasn't bound by a diaper all the time. Not my daughter. We're talking a full-on, sweaty, flushed, moaning orgasm. She especially loved to please herself while watching TV in the living room in front of guests. Diligently placing her favorite stuffed animal under her hips, squished between her chubby legs, she rocked and grinded and made preternatural noises to an unmistakable ecstasy-ridden crescendo."

From a shared masturbation technique:

"I started when I was 3, it started with me humping the armrest of the sofa and I loved it, I also humped chairs, beds, and bottles."

The article about outercourse provides additional information on how girls may learn how to masturbate, as a result of pressure and rhythmic motion. Keep in mind these young girls have no concept of orgasm, their first orgasm occurs totally by chance and without expectation. Teens and women typically have preconceived expectations of orgasm, which may not be realistic. During this activity, the focus should be on exercise or dance, not sexual arousal and orgasm. Ideally, women should be surprised by their resulting arousal, and orgasm should occur by chance, not expectation.

If you are overwhelmed by sexual stimulation and find yourself experiencing a barrier to orgasm, is it best to make this the primary or only form of stimulation you experience? Should you focus on sex if you are sexually inhibited? If orgasm involves the release of muscular tension is it best to remain totally relaxed? If you have trouble focusing on sexual thoughts and images should you try and force yourself too? Is it normal to be relatively motionless during sex? If your body is commanding you to move should you restrain yourself? Is sex in the wild devoid of movement, tension, and excitement? Based on these factors, is the common advice always the best advice?

What two activities incorporate many of the normal body movements associated with sexual activity? What activity has been banned by some religious organizations for being too sexually suggestive, and may closely resemble sexual intercourse? What are two physical activities men enjoy watching women perform? The answer, dance and exercise, especially when the hips move rhythmically. Obviously, the two girls described above utilized rhythmic motion in their masturbation activities, and more than likely during the process of learning how to experience orgasm.

The following videos demonstrate dance and exercise that incorporate rhythmic pelvic motion. You don't need to be as skillful as these women, I'm only trying to illustrate the need for movement, energy, and fun.

Video: Tahitian Dance

Video: Sexy Aerobics

Video: Danza Oriental

Choose An Exercise or Dance Technique:

The exercise or dance method you chose to participate in during this activity probably isn't critical to achieving a positive outcome. It only needs to get your body moving and breathing, and your brain focusing on more than just sex and sexual stimulation. You want to be multitasking, rather than focusing on one activity or sensation. This means everything from walking, jogging, aerobics, climbing stairs, shaking your booty, dancing in your bedroom, to hula dancing will achieve the desired result. What you choose to do will depend on your general level of health and fitness. Choose an activity you feel comfortable doing. If you aren't sure what is safe for you, please consult your doctor beforehand.

Caution: Orgasm can be momentarily incapacitating, resulting in an inability to control your muscles, specifically your legs. Some women find they have to sit down or lean against a solid structure when they experience orgasm. The environment and activity you chose should allow you to sit or kneel down immediately, or use your arms for support, should you experience orgasm. Initially, you may want to engage in this exercise while laying or sitting down. You don't want to be operating a motorized vehicle, riding a bicycle, or standing on something that you may fall down from. Dance next to a chair or bed, use an exercise machine with handrails, climb stairs that have handrails, etc. Have fun and experiment, but please keep it safe.

Given you desire to achieve a sexual outcome you may believe the privacy of your home or bedroom is the best place to engaging in this activity, but in reality it may be walking or jogging through your local park, dancing wildly in a crowed dance club, or using a stair climber at your local gym. If anything, you want the resulting hormonal and chemical changes associated with doing it in public to potentially enhance your physical and psychological sexual experience. A little fear may actually work to your benefit, especially if it gets your endorphins flowing. While increasing sexual arousal may cause you to stop an activity mid-step when home alone, are you as likely to suddenly stop when others are watching, or try to look "normal" despite what is happening inside your body? I've witnessed women masturbating in public, and many admit to doing this, so it isn't like you would be the first.

The duration of the dancing or exercise will depend on your level of health and physical fitness. Generally speaking, twenty minutes should suffice, though you may have to work up to this. The duration may increase as your level of fitness increases, as the level of arousal you desire increases, or as your arousal threshold increases. You want to become at least a little sweaty, but if walking accomplishes this, more vigorous exercise isn't required. If you can incorporate it into an existing physical activity, go for it.

The full duration of the activity must include the period of exercise or dance plus a cool down period of perhaps 20-30 minutes, during which you relax, walk, or shake your booty slowly and suggestively. This means you should set aside 30-60 minutes for each exercise period. This isn't to say shorter sessions wont be of benefit. Repetition may help you feel more comfortable and relaxed with the idea of the activity, even if the activity itself isn't physically challenging. As they commonly say, practice makes perfect.

Dance music will likely be an integral part of the experience, as rhythmic movement is desired. You can listen to your mp3 player, stereo, or the music being played at your local dance club or gym, or watch a stimulating activity on your computer or television. Listening to your local radio station probably wont work, unless they play continuous 30 minute commercial free music sets. You want the tempo of the music to match your level of physical activity. Lip-syncing, playing Guitar Hero, or singing along out loud are a good idea, as it will help ensure you aren't holding your breath. Your muscles need oxygen, including your pelvic muscles, which are responsible for producing the muscular contractions of orgasm.

Your manner of dress should be appropriate for the activity you participate in, the selected location, and being fully or partially undressed isn't necessary, and the reason why will become evident shortly.

Incorporating Sexual Stimulation into Your Exercise or Dance Routine:

You may be thinking to yourself that you have engaged in the activities described above numerous times without ever experiencing sexual arousal, let alone orgasm, and may be wondering the point of the exercise and dance. The truth is, without added physical, and perhaps mental, sexual stimulation you probably will not experience arousal or orgasm. Now you may be wondering how on earth you can experience sexual stimulation while exercising or dancing when fully clothed, especially in public. The answer is, by using a battery powered vibrator, a very small one.

This exercise requires the use of a vibrator to provide clitoral stimulation while you exercise, dance, and perhaps while you relax afterwards. The necessary vibrator is very small, and can be very inexpensive, purchased for less than $5.00. They may even be available in your local mall novelty store, like Spencer's. The vibrator should be nestled against or near your clitoris, and provide the necessary physical sexual stimulation to experience sexual arousal, and potentially orgasm. If necessary, you can decrease the amount of stimulation by wrapping the vibrator in a soft cloth.

The best vibrator would be one that fits into a panty specifically designed for the purpose, and has a remote control. You want a vibrating panty or thong, similar to the one shown below, though they tend to be much more expensive than the $5.00 mentioned above. They should fit comfortably, and be suitable for your given activity.

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