I'm embarrassed to ask this, but is there a way that I can tighten my vagina?
I've heard of Kegel exercises and I'm wondering if they really do make sex better...
Definitely. Kegel exercises do wonders for your lower region and can revitalize your sex life. And do you know what's the best part? It only takes you 10 minutes every day with this 1 simple step. Let's get you started right now!
About Kegel Exercises
Kegel exercises help to strengthen your pelvic floor muscles. This is important as it has helped millions of women who suffer from urinary incontinence, or the involuntary loss of urine. If you would like to know more about urinary incontinence, do take a read here.
Doing kegel exercises has a friskier function. It can greatly improve your sexual health and pleasure. Through strengthening your pelvic floor muscles, you'll have better control over the contractions and relaxations of your muscles. Relaxing your vaginal muscles lets your vagina to be more open. This is helpful if you experience pain during sexual intercourse. While having control over you contractions means that you'll experience a BETTER climax.
Though Kegel exercises don't tighten your vagina, they tone and strengthen your vaginal muscles, boosting your arousal. They also cause a tighter grip during intercourse and more intense contractions during orgasm because more blood gets sent to your lower region.
About Your Pelvic Floor Muscles
Your pelvic floor muscles are at the bottom of your pelvic and support your bladder, uterus, and bowel. They stretch like a muscular trampoline from your tail bone to the pubic bone. These muscles are thick and firm.
Imagine that your pelvic floor muscles are a mini, round trampoline. The firmness of the trampoline allows it to move up and down. Similarly, your pelvic floor muscles move accordingly to how full or empty your bladder or bowel is. Just like any other muscles in your body, you can consciously control and train them.
Your pelvic floor muscles may be weak due to a variety of factors: childbirth, weight gain, diabetes, inflammatory bowel disease and more. Most of the factors are temporary (other than chronic diseases) and you can take actions to strengthen them.
Where Are My Pelvic Floor Muscles?
To train your pelvic floor, you'll need to be able to identify the specific muscles first. If you're not sure which are your pelvic floor muscles, here are some ways you can identify them.
- Lie down and ensure that the muscles of your thighs, buttocks, and stomach are relaxed.
- Squeeze the ring of muscle around your back passage as if you're trying to stop passing wind. Now relax this muscle.
- Continue to squeeze and relax 10 times as this is the right muscles. Do not squeeze your buttocks throughout the whole process.
- When emptying your bladder in the toilet, try to stop the stream of urine and then start it again.
- Do this to learn which muscles are the right ones to use. Do this ONLY once a week. Your bladder may not empty the way it should if you stop and start your stream more often than that.
Note: Do not use your abdomen, leg, or buttock muscles when you contract your pelvic floor muscles for both methods. Exercising these muscles won’t help you strengthen your pelvic floor muscles at all. To ensure that you're engaging the correct muscles, place one hand on your stomach and your other hand underneath your buttocks or on your leg. Squeeze your pelvic floor muscles. If you feel your stomach, leg, or buttocks move, you’re using the wrong muscles.
Be sure to release your pelvic floor muscles completely after you contract them. If you’re having trouble identifying your pelvic floor muscles, contact your healthcare provider. They will help you to get your pelvic floor muscles to work right.
Doing Kegel Exercises
After understanding your pelvic floor muscles, this is the part that you'll be anticipating the most. The one simple step to enhance your sex!
Before you start, get into a comfortable position so your body is relaxed. Most women prefer doing Kegels while lying down. Once you’re a pro at Kegel exercises, you'll be able to do them in any position and at any place, such as while standing and waiting in a line.
Kegel Exercise Instructions:
- Take a deep breath. Keep your pelvic floor muscles relaxed as you breathe in.
- Breathe out slowly through your mouth while you start to contract your pelvic floor muscles.
- Keep your pelvic floor muscles contracted for 3 seconds while you breathe out. Your muscles should start to feel tired as it is your first time exercising it. This is called a contraction.
- Take another breath and release the contraction. This relaxes your pelvic floor muscles.
- Take a rest for 10 seconds. You must relax fully between each contraction. Always spend a longer time relaxing your muscles as you did contract them.
- Repeat this exercise 10 times per session every day.
When To Progress
If your pelvic floor muscles do not feel tired after contracting it for 3 seconds, you can start to lengthen the time of contraction to 5 seconds, 8 seconds or 10 seconds.
Your ultimate goal is to hold the contraction for 10 seconds 10 times in a row.
More Sexercise Regimen
Once you get more experienced with your Kegel exercises, you can mix things up with some exercise equipment designed specifically for targeting these muscles.
One such equipment that many women are going crazy for is the ComfyGears Kegel Queen. Kegel Queen ensures a focused workout for your pelvic floor muscles. It is made ergonomically to fit between your legs and all you need to do is to squeeze your bottoms together.
More than 86% of women saw an improvement in their urinary incontinence through Kegel Queen, which shows that it has greatly strengthened their pelvic floor muscles. Jean Anderson, a fan of Kegel Queen, shared her story on how she revitalized her sex life by doing this 1 simple step every day.
One of the hardest parts about keeping with your Kegels is how to do it RIGHT. After a few weeks of dedicated Kegel exercises, I guarantee that you'll be able to see the difference! Just 10 minutes a day, and both you and your partner will feel so much MORE during the loving deed! 😉