Five Simple Exercises That Can Aid Vaginal Tightening

Have you ever thought of adding vaginal strengthening exercises into your fitness regimen? Exercises for vaginal strengthening that focus on your pelvic floor muscles can enhance your sexual life and shield your body from urinary incontinence, or loss of bladder control. The pelvic floor is part of a larger group of muscles called “core.” Keeping all the core muscles toned, along with thighs and glutes, might be the best option for pelvic floor health. Fortunately, several exercises can help tighten a loose vagina and strengthen overall pelvic floor health. Let’s discuss them in detail.

Why Do Vagina Gets Loose?

A loose vagina means a vagina that has lost its elasticity and feels wider than usual. This can occur for various reasons, including:

·         Childbirth: A loose vagina can result from the straining of the vaginal muscles and the damage done to the pelvic floor muscles during childbirth.

·         Aging: The body experiences various changes as women age, one of which is a reduction in the production of collagen. A loose vagina may result from this because the vaginal tissues may become less elastic.

·         Hormonal changes: During menopause, hormonal changes may also result in a reduction in vaginal tightness and tone.

·         Sexual activity: Having sex frequently, especially with someone who has a bigger penis, can also make your vagina lax.

Five Exercises For Vaginal Tightening

The following exercises can help you tighten your vagina:

1. Kegel exercises
One of the most popular and widely used techniques for vaginal tightening is Kegel exercises. It consists of clenching and releasing motions. Kegel's exercise involves activating the pelvic floor muscles, holding them for five to ten seconds, and then letting go. This is done five to ten times in succession, multiple times a day, which strengthens the pelvic floor muscles, causing vaginal tightening.

 

2. Squats

Exercises that strengthen the legs, glutes, and pelvic floor muscles include squats. Position your feet shoulder-width apart and angle your toes slightly outward to perform a squat. Continue to move your body as though you were sitting on a chair, bending your knees.

Technique

Stand with your feet a little wider than your hips to do squats. Bend your knees and sit your hips back and down, like you’re going to sit in a chair. Don't let your heels slip off the ground. To maintain your chest raised and as a counterbalance, extend your arms in front of you. To support pelvic floor engagement while standing up, drive your weight through your heels. For best results, aim to repeat ten to twenty times daily.

 

3. Bridge pose

The bridge position firm your thighs and butt and also building strength in your pelvic floor muscles. Maintaining the power and suppleness of these muscles will assist in managing your bladder and even enhance the pleasure you feel during romantic moments. The bridge posture even helps with female breast issues. To maintain strong pelvic muscles and happy intimate parts, include bridge pose in your regular exercise routine.

 

Technique:

 

First, place your feet flat on the floor and bend your knees while lying on your back. This is also known as a mini-exercise for the pelvic region or the bridge pose. Drive your heels into the floor and lift your hips skyward by activating your pelvic and glute muscles. Hold the posture for a while, feeling the muscles tense, and then slowly lower yourself back down. 

4. Pelvic floor ball squeezes

Ball squeezes targeting the pelvic floor are an effective way to strengthen and tone the lower body. By doing this exercise regularly, everything may feel tighter and more toned as a result of their assistance in strengthening those muscles, and this is one of the best exercises for vaginal tightening.

Technique:

Sit in a comfortable position on a chair or fitness ball to practice pelvic floor ball squeezes. Hold a softball between your knees and gently press the ball. Hold for a few seconds, then relax. Repeat the contraction and relaxation movement at least ten times. Remember to breathe normally at all times.

 5. Legs Up

Leg lifts are an effective exercise for strengthening the pelvic area and improving vaginal muscle tone.

 

Technique:

Tense your abdominal muscles while lying flat with your back on the floor. Then, slowly raise your legs, one at a time, towards the ceiling without bending your knees. Maintaining proper and taut pelvic floor muscles will be greatly aided by this.

 

Many women may feel insecure about their vaginal looseness, but it's crucial to keep in mind that there is no "normal" vaginal size or shape. However, there are a number of exercises and other vaginal tightening techniques available if vaginal laxity is causing you discomfort or decreased sexual enjoyment. Exercises like Kegels, squats, bridges, pelvic stretches, leg raises, and ball sit-ups can help enhance vaginal tone and support pelvic floor health. Before starting any new workout plan, especially if you have a medical condition, be careful to speak with your healthcare professional. If you are concerned about your reproductive health or want to know more about the remedies, you should consult your gynaecologist. 

 

For further assistance on vaginal tightening exercises, connect with our gynaecologist at Ask a Doctor, available 24x7.