Kegel
Sex drive varies from person to person and changes over a lifetime. A lower libido is common, and there are many possible reasons for it. Here is what affects it, what can help, and where the pelvic floor muscles fit in.
Desire, arousal and sensation
Libido means desire. Arousal (erections, natural lubrication), sensation and orgasm are other parts of sexual function, and they are affected by different things. Erection problems or vaginal dryness can lower desire — but low desire is not always physical (NHS). That is why there is no single way to "boost libido": what helps is dealing with the specific cause.
Common causes of low libido
The NHS lists these among the main causes (NHS):
- relationship problems;
- stress, anxiety or depression;
- erection problems or vaginal dryness;
- pregnancy and caring for a baby;
- lower hormone levels with age, particularly during the menopause;
- some medicines, such as blood pressure medicines or antidepressants, and hormonal contraception;
- drinking too much alcohol;
- long-term conditions such as heart disease, diabetes, an underactive thyroid or cancer.
What can help
Treatment depends on the cause (NHS): relationship counselling for relationship problems; treatment for erectile dysfunction, or lubricants for dryness; hormone replacement therapy for the menopause, if prescribed; talking therapy or treatment for depression; or changing a medicine or method of contraception — always with your doctor.
Lifestyle matters too. For erection problems, the NHS recommends losing excess weight, stopping smoking, exercising daily, cutting down on alcohol and reducing stress (NHS). A 2024 meta-analysis found that aerobic training improved erectile function in men with erectile dysfunction (Chen et al., 2024).
Where the pelvic floor fits in
In women. Pelvic floor muscle training may improve sexual function (NIDDK). After giving birth, the NHS says these exercises can help with incontinence and "make sex better too" (NHS). A meta-analysis of five small trials in postmenopausal women found improved sexual function scores, though the results varied widely between studies (García-Laria et al., 2025).
In men. The pelvic floor muscles play a part in erection and ejaculation. In a randomised trial, 55 men with erectile dysfunction did pelvic floor exercises combined with biofeedback and lifestyle advice. Afterwards, 40% had normal erectile function, 34.5% had improved, and 25.5% had not improved (Dorey et al., 2004). However, a 2024 meta-analysis found no significant effect of pelvic floor training on erectile function in its pooled analysis (Chen et al., 2024).
Keep in mind that these exercises are more likely to affect sensation and erections than desire itself. If it is desire that has dropped, it is worth looking for the cause.
Do you need a device?
In 1948, Arnold Kegel described pelvic floor training with a perineometer, a device that shows how strongly the muscles squeeze (Kegel, 1948). Most people do not need one: you can learn to feel the muscles without a device, and the exercises do not involve inserting anything. If you struggle to find the right muscles, a professional may recommend an aid such as biofeedback (NIDDK).
Don't overdo it
More is not always better. Let the muscles relax fully between contractions. Overdoing the exercises can lead to straining when you urinate or open your bowels (NIDDK). Stop if it hurts (CUH).
When to see a doctor
- you are worried about a low sex drive;
- you think a medicine or contraception may be affecting it;
- your sex drive has not returned after pregnancy (NHS);
- erection problems keep happening — they can be a sign of a treatable health condition (NHS);
- sex is painful.
KegelFit offers a Kegel exercise timer and video workouts for the pelvic floor and the whole body. It helps you keep a routine, but it does not measure muscle strength or check your technique. Free to download, with in-app purchases: Google Play · App Store.
Sources
- NHS. Low sex drive (loss of libido) (reviewed 26 May 2026). https://www.nhs.uk/symptoms/loss-of-libido/
- NHS. Erectile dysfunction (impotence) (reviewed 28 July 2023). https://www.nhs.uk/conditions/erection-problems-erectile-dysfunction/
- NHS. Your post-pregnancy body (reviewed 20 July 2026). https://www.nhs.uk/baby/support-and-services/your-post-pregnancy-body/
- NIDDK. Kegel Exercises (last reviewed November 2021). https://www.niddk.nih.gov/health-information/urologic-diseases/kegel-exercises
- Cambridge University Hospitals NHS. Pelvic floor exercises in men: frequently asked questions (version 11, 13 September 2024). https://www.cuh.nhs.uk/patient-information/pelvic-floor-exercises-in-men-frequently-asked-questions/
- Dorey G, et al. Randomised controlled trial of pelvic floor muscle exercises and manometric biofeedback for erectile dysfunction. Br J Gen Pract. 2004;54(508):819–825. https://pubmed.ncbi.nlm.nih.gov/15527607/
- Chen Z, et al. Effect of different physical activities on erectile dysfunction in adult men not receiving phosphodiesterase-5 inhibitors therapy: a systematic review and meta-analysis. Andrology. 2024;12(8):1632–1641. https://doi.org/10.1111/andr.13682
- García-Laria R, et al. Effects of pelvic floor muscle training on sexual function of postmenopausal women: a systematic review and meta-analysis. Sex Med. 2025. https://doi.org/10.1093/sexmed/qfaf067
- Kegel AH. Progressive resistance exercise in the functional restoration of the perineal muscles. Am J Obstet Gynecol. 1948;56(2):238–248. https://doi.org/10.1016/0002-9378%2848%2990266-x