The muscles in the vagina relax during sexual stimulation, causing it to become looser, which is said to make intercourse more comfortable. The elastic vaginal muscles can stretch and contract to revert to their normal shape, but with age, weight loss or gain, illness, or after childbirth, the muscles may weaken and the vagina may become looser. By performing Kegel exercises on your pelvic floor muscles, you can still tighten the vagina muscles.
Kegel exercises are often recommended to strengthen the pelvic floor muscles, which can contribute to improved vaginal tightness. These exercises target the muscles that support the uterus, bladder, and rectum. Strengthening these muscles may help enhance sexual satisfaction and reduce the risk of urinary incontinence.
The time it takes to see results from Kegel exercises can vary from person to person. Some individuals may notice improvements in a few weeks, while others may take several weeks to a few months. Consistency is key – performing Kegel exercises regularly, several times a day, is important for optimal results. It’s recommended to start with a manageable number of repetitions and gradually increase over time.
Here are other several exercises, apart from Kegels, that can help strengthen and tone the muscles in the pelvic floor and tighten the vagina:
- Bridge Pose (Setu Bandhasana): This yoga pose targets the pelvic floor muscles along with the glutes and lower back. Lie on your back with knees bent and feet hip-width apart. Lift your hips towards the ceiling, squeezing your glutes and engaging your pelvic floor muscles. Hold for a few breaths and then lower down.
- Squats: Squats are excellent for strengthening the pelvic floor muscles, as well as the thighs and glutes. Stand with feet shoulder-width apart, lower down as if sitting back into a chair, keeping your weight in your heels. Keep your back straight and chest lifted. Rise back up to standing and repeat.
- Pelvic Tilts: This exercise targets the lower abdominal muscles and pelvic floor. Lie on your back with knees bent and feet flat on the floor. Flatten your lower back against the floor by engaging your abdominal muscles, then tilt your pelvis upward. Hold for a few seconds before releasing.
- Leg Lifts: Leg lifts engage the core muscles, including the pelvic floor. Lie on your back with legs straight. Lift one leg towards the ceiling while keeping the other leg on the floor. Hold for a few seconds, then lower the leg back down. Switch sides and repeat.
- Pelvic Floor Ball Squeezes: Sit on a chair or stability ball with feet flat on the floor. Place a small ball (like a tennis ball) between your thighs. Squeeze the ball by engaging your inner thighs and pelvic floor muscles. Hold for a few seconds, then release. Repeat several times.
- Inner Thigh Contractions: Sit on the edge of a chair with feet flat on the floor. Place a small ball or rolled-up towel between your knees. Squeeze the ball or towel by engaging your inner thigh muscles. Hold for a few seconds, then release. Repeat the squeezes.
- Flutter Kicks: This exercise works the lower abdominal muscles and pelvic floor. Lie on your back with legs straight. Lift your legs slightly off the ground and alternate kicking them up and down in a fluttering motion while engaging your core muscles.
- Hip Thrusts: Similar to bridge pose, hip thrusts target the glutes and pelvic floor muscles. Sit on the floor with knees bent and feet flat on the ground. Place your hands behind you for support. Lift your hips towards the ceiling, squeezing your glutes and engaging your pelvic floor muscles. Hold for a few seconds before lowering down.
- Fire Hydrants: This exercise targets the outer hip muscles and pelvic floor. Start on all fours with hands under shoulders and knees under hips. Lift one knee out to the side, keeping the hip bent at a 90-degree angle. Lower the knee back down and repeat on the other side.
- Plank: Planks engage the entire core, including the pelvic floor muscles. Begin in a push-up position with hands under shoulders and body in a straight line from head to heels. Engage your core and hold for as long as you can, making sure to keep your pelvis in a neutral position.
Incorporate a variety of these exercises into your routine for optimal results. It’s also important to maintain proper form and technique to avoid injury and maximize effectiveness. Additionally, consistency is key, so aim to perform these exercises regularly for noticeable improvements in pelvic floor strength and vaginal tightness.