Kegel Exercises for Women

Kegel Exercises to Make Your Vagina Tighter

Most women face the problem of gradual loosening and weakening of their vaginal muscles. Several factors that can be responsible for this problem including child birth and natural aging process. While some women experience no effects from this, it affects the sex life of other women, it can also have a damaging effect on their level of self-confidence.

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There are several procedures and vaginal firming creams that can help to solve this problem, but most women are turning to vaginal exercises that can help to strengthen and tighten the vaginal opening and walls. Kegel exercise has been used by women for years, and has successfully proven that it can help to make vagina tighter.

Benefits of Kegel Exercises for Women

Kegel exercises helps to strengthen and tighten the muscles of the pelvic floor. These muscles do not only support the vaginal wall muscles, but also the uterus, bladder, rectum, and small intestines. These exercises are simple to do, and are unnoticeable enough that you can do them anywhere, anytime and while sitting, standing or lying, without notice.

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The exercises can benefit any woman who experiences any type of incontinence including leakage while sneezing or coughing, having a strong and sudden urge to urinate before leakage occurs, and if you are experiencing problems with stool incontinence. They are often performed during pregnancy, to help prevent incontinence. Also, women who have difficulty in reaching an orgasm can perform this exercise. When these exercises are properly done, they can be a powerful tool in helping women to fight bladder leakage and other related problems.

How to do Kegel Exercises

These exercises are easy to do as long as you are able to locate the right muscles mentally. These results will not come instantly, and it does require time and patience before you begin to see these results. Here are some tips on how to perform kegel exercises.

  • Find and identify this group of muscles by abruptly stopping the flow of your urine in mid-stream. Once you have learned to identify the feeling of these muscles clenching and relaxing, you will be able to tell if you are preforming them correctly.
  • After identifying your pelvic muscles, start the exercises. To begin, lay on your back with an empty bladder. Most women find it more comfortable to bend the knees, with their feet flat on the floor. Start to clench and then relax your pelvic muscles, gradually holding them tight for longer periods of time. It is generally easier to begin holding the contractions for 5 seconds at a time, gradually working up to ten second intervals.
  • These exercises work best when you are concentrating only on your pelvic muscles.
  • Don’t hold your breath during the muscle contractions.

Like any exercise the best results are always achieved by regular practice. Most health care professionals recommend doing three sets of ten repetitions each day.

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Note: Do not practice kegel exercise while you are urinating. This can actually cause these muscles to weaken, which can result in urinary tract infections.

 

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