Do you suffer from a loose vagina?It’s a common complaint that many women worry about and often drives women to wonder how to make their vaginas tighter overnight.
If you feel that over time your most intimate area has become stretched or widened then don’t worry – there are solutions that are less invasive than surgery which does not involve using funny topical gels that promise to tighten the female genital orifice and rejuvenate their vagina generally.
The pelvic floor muscles, which support the uterus, bladder, rectum, and small intestine, also known as the “Kegel muscles,” were first
described in 1948 by Dr. Arnold Kegel, a gynecologist who invented the exercises as non- surgical treatment for genital relaxation.Incorporating Kegel exercises into your daily routine can help ward off pelvic floor problems, including urinary and fecal incontinence, and it can also improve your sex life. The most important thing is that you learn to isolate those Kegel muscles and then commit to a daily routine.
Let’s look at 5 easy steps women can employ these beneficial series of exercises to tighten their vagina.
(1) PREPARING TO DO KEGEL EXERCISES:
Before you do your Kegel exercises, it’s important to find your pelvic muscles. These
are the muscles that form the floor of your pelvic floor. The most common way to find
them is to try to stop the flow of your urine mid-steam. This tightening is the basic move of a Kegel. Let those muscles go and resume the flow of urine and you’ll have a better sense of where those Kegels are.Just remember to see a doctor before you begin your Kegel exercises if you have any medical problems that may prevent you from doing Kegels safely.
•However, don’t stop urinating mid-stream as your regular Kegel exercise routine. Doing Kegels while urinating can actually have the opposite effect–weakening the muscle.
• If you still have trouble finding your Kegels, place your finger in your vagina and squeeze your muscles. You should feel the muscles tightening and your pelvic floor move up. Relax and you’ll feel the pelvic floor move back again. Make sure your finger is clean before you insert it into your vagina.
•If you’re a sexually active woman, you can also ask your partner if he can feel your vaginal lips “hugging” his penis and letting go during sex.
• Use a hand mirror to find your Kegels. If you’re still having trouble locating or
isolating your Kegels, place a hand mirror below your perineum, which is the skin-
covered area between your vagina and your anus. Practice squeezing and relaxing what you think are your Kegel muscles. If you do this correctly, you should see your perineum contracting with each squeeze.
• Make sure you have an empty bladder before you begin your Kegels. This is
important. You don’t want to do your Kegels with a full or a partially full bladder, or you may experience pain while you do your Kegels, as well as some leakage. Before you start your exercise routine, do a bladder check so you can perform those exercises as efficiently as possible.
• Concentrate on only tightening your pelvic floor muscles. Your Kegel
exercises should focus on these muscles only, so you should avoid flexing other
muscles, such as your buttocks, thighs, or your abdomen, for best results. To help your
concentration and the efficiency of your movements, make sure you breathe in and
out as you perform each set of Kegels, instead of holding your breath. This will help
you relax and get the most out of your pelvic floor exercises.
• One way to keep your muscles relaxed is to place one hand on your belly to make
sure that your belly is relaxed. If your back or belly ache a bit after you
complete a set of Kegel exercises, then it’s an indication that you’re not doing
• Get into a comfortable position. You can do these exercises either sitting in a
chair or lying on the floor. Make sure your buttock and tummy muscles are relaxed. If
you are lying down, then you should be flat on your back with your arms at your sides
and your knees up and together. Keep your head down, too, to avoid straining your neck.
(2) DOING KEGEL EXERCISES:
Squeeze your pelvic floor muscles for five seconds. When you’re just starting off, this is a great exercise. You don’t want to strain those muscles too much by squeezing them for too long. If five is even too long for you, you can begin by squeezing those muscles for just 2-3 seconds.
• 1 Release your muscles for ten seconds.Ideally, you should always give those pelvic floor muscles a ten-second break before you repeat the exercise. This gives them enough time to relax and to avoid strain. Count to ten before you begin the next repetition.
•2 Repeat the exercise ten times. This can be considered one set of Kegels. If you
started off by squeezing those muscles for five seconds, then squeeze them for five
seconds, relax them for ten, and repeat this exercise ten times. This should be enough
Kegels for one time and you should do the same set of ten 3-4 times a day, but no more.
• 3 Build toward squeezing your pelvic floor muscles for ten seconds at a time. You can increase the amount of seconds that you squeeze those muscles each week. There’s no need to do them for any longer, or to do more than one set of them per time. Once you’ve reached the magic number of ten seconds, stick to it, and continue to do one set of 10 10-second squeezes 3-4 times a day.
•4 Do pull-in Kegels. This is another variation on the Kegel. To perform a pull-in kegel, think of your pelvic floor muscles as a vacuum. Tense your buttocks and pull your legs up and in. Hold this position for 5 seconds and then release it. Do this 10 times in a row. It should take about 50 seconds to complete.
Perform your Kegel exercises at least 3-4 times a day. If you really want them to stick, then you have to make them part of your daily routine. 3-4 times a day should be doable, as each Kegel session won’t last very long, and you can find ways of fitting Kegels into your daily routine. You can aim to do them in the morning, afternoon, and evening so begin to do them like clockwork, instead of worrying about scheduling a time to do your Kegels.
KEGEL’S IN A NUTSHELL:
• Kegels are easy to do and can be done anywhere without anyone knowing.
• Find the muscles you use to stop urinating.
Squeeze these muscles for 3 seconds. Then relax
for 3 seconds. Your stomach and thigh muscles
should not tighten when you do this.
• Add 1 second each week until you are able to
squeeze for 10 seconds each time.
•Repeat this exercise 10 to 15 times per session.
•Try to do this at least 3 times a day.
• Don’t do Kegels while you urinate. Doing them
during urination can hurt your bladder.
•Kegels work best when done on a regular schedule.
• Your doctor may want you to try doing Kegels with biofeedback. It lets you to see, feel, or hear when an exercise is being done correctly.
Talk to your doctor if you don’t notice improvement after doing Kegels for 3 or 4 months