How to Make Your Vagina Tighter With Kegel Exercises

how to make your vagina tighter with kegel exercises

Tighten your vagina doesn't have to undergo surgery or using herbs, but also with certain exercises to the pelvic floor muscles. Arnold Henry Kegel (1894-1976), a gynecologist and Assistant Professor of Gynecology at the Keck School of Medicine of the University of Southern California who presented the technique of squeezing the pelvic floor muscles and its benefits in 1948, as well as the instrument to measure the strength of voluntary contractions (Kegel Perineometer) (ref-1), has help millions of women in overcoming incontinence urinary and prolapses related to vaginal or uterus organs. The exercise of 'squeezing-hold-release' of pelvic floor muscles is clinically proven to restore the strength of the muscle and its contraction. In fact, this technique also beneficial to improve the erections of males.

pelvic floor muscles and conditions

In female, this pelvic floor muscles can be described as vaginal muscles which is holding your uterus, vagina, bowel and bladder in place. The strength of its contraction varies from person to person and it can be declined over the age and after childbirth. Certain diseases and side effect of medications can also take into the part, but it's not the case for a normal mechanism. In order to restore the strength of pelvic floor muscles, doing kegel exercises regularly has proven solving the issue. However, it doesn't cause in changes of the muscle mass. A thin muscle mass is a normal weaker condition of pelvic muscles over the age, same as other muscles in the body, and this should be treated with hormonal therapies that have estrogenic activities to increase the fibers forming the mass.

In other words, weakened pelvic floor muscles can be resulted from obstetric events (labor), diseases or side effect of medications, and thin muscle mass. For the last point, you must look at this page how to restore its mass that gives another strength of vaginal muscles based on its muscle mass. For other points, doing Kegels alone can help you restore its strength. Just make sure you do it regularly. It can take several months for significant improvement but it's free from side effects. You can do it anytime and anywhere, but don't do it when you want to urine (pee) because it can disrupt bladder functions. Keep in mind, this exercise is not a therapy to improve the tightness and elasticity of your vaginal wall. It has nothing to do with it. For this one, you should look at other ways on this page.

How to Do Kegels

identify your pelvic floor muscles

If you don't know where is your pelvic floor muscles, just insert your finger into the vagina and squeeze it like you want to hold in urine (pee). The hard muscle pressing your finger is the pelvic muscle.
If this is your first try, just squeeze it 10 to 15 times without holding between the set. You can do it in any comfortable position such as sitting or laying down but don't hold your breath or tighten your stomach, buttock or thigh muscles. When you feel convenience and get used to doing this, now you can try holding each squeeze for a few seconds (2-4 secs). You can add more squeezes and hold duration per course in the next weeks but don't overdo. If you feel tire, have a rest between squeezes. Keep in mind, the number of squeeze and holding time is not a success key. Your regular exercise is the main key.

If you follow above rules, you should see some changes after a few months. If you had incontinence urinary, you may see some improvement that there is no more urine leak out during your activity. For pleasurable sex, you may also feel better contraction during penile penetration. However, the improvement you get should not make you stop the exercise because the strength need to be maintained as you get older.
This exercise can also be done by pregnant women and no effect to the fetus growth.

References;
1. https://www.ncbi.nlm.nih.gov/pubmed/18860416

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