Tightening Vagina With Exercise
Vagina is a canal in adult female species that leads to external orifice of the genitals starting from uterus. This assists in copulation and functions as a passage to allow the birth of an offspring. When the vaginal muscles loosen up by way of repeated pregnancies and childbirths, or gaining weight rapidly, most women go through urinary incontinence or uterine prolapse problems later in life.
Tightening vaginal muscles by performing exercises is one option that will help reduce your chances of developing pelvic floor dysfunctional problems as you age. Of these Kegel exercises is a more popular form that helps in tightening vagina and other pelvic flood muscles in an effective manner. These exercises can be performed anywhere at any time. It can be done either lying, sitting, or standing as you go about doing your usual household chores. To begin this, get to a comfortable position of your choice (standing, sitting, or lying down) and relax your pelvis. Slowly draw together your pelvic muscles as you would do while trying to control your urge to urinate. Hold this contraction for 5-10 seconds and then relax for the same amount of time, then begin the process again. Attempt 4-6 repetitions initially and work up to 8-10 repetitions in a row for better results.
Do not hold your breath while performing this and try not to tighten your abdominal, thigh, or buttock muscles as this will decrease your chances of achieving the desired level of tightness. Also do not try doing this exercise when in actuality you only want to hold your urge to urinate, since this will only weaken your pelvic muscles when made into a habit.
Medical devices may also be used while performing vaginal exercises with the aim to tighten pelvic muscles. One such device is a vaginal cone that needs to be inserted manually into your vagina to help tighten your pelvic floor muscles. These cones appear similar to tampons and come as a set with each weighing more than the other. For this to be effective, first insert the lightest one and keep it in place for 1-2 minutes using your pelvic muscles. Work up to a point where you are able to hold it inside you for 15 minutes at a stretch. Once this is achieved, insert the next heaviest cone. Gradually increase the weights until it is possible to hold the heaviest cone for 15 minutes twice in a day.
Another tool that can be utilized is Ben Wa balls which was originally used as a sex toy but later was found to benefit women experiencing pelvic floor dysfunctions. The device is basically two similar sized balls connected to each other with a loop. Lie down on a flat surface, lift one leg and insert one ball at a time. Squeeze your pelvic muscles to hold them in place and then relax. Do 10 repetitions and slowly work up to doing 3 sets of 10 repetitions each in a day. As and when you notice a difference in your vaginal muscles, graduate to holding them in place while standing and walking around. Wear this for a couple of hours and avoid strenuous physical activity during this period. Whenever you want them released from your body, just relax your pelvic muscles.
Before use of any above mentioned devices, empty your bladder to make it easier to hold them without getting interrupted with the urge to urinate. Avoid using these while you are menstruating, while you are pregnant, or while you are getting treated for some form of pelvic floor prolapse.