How to strengthen my vagina – Kegel exercises – 7 steps

The muscles of our pelvic floor, located in the internal part of the vagina, over time, and just like the rest of the muscles in our body, they are losing tone. Pregnancy and natural childbirth can also lead to this situation, causing the friction generated by penetration to not be as intense as it used to be, thus affecting our sexual enjoyment.

The Kegel exercises They help prevent and improve this situation, toning the muscles of our vagina and improving sexual pleasure.

One of the Kegel method exercises The best known and most popular is the one that we can do every time we go to the bathroom to urinate. Follow these instructions to achieve it:

Remember that the goal is to tone the muscles of your vagina, so it is best to locate them first. Contract the entire vaginal and anal area inward, imagine that you want it to be absorbed into your body, you will also feel how the anus contracts. That is the movement you should do. Once you have it, every time you go to the bathroom take the time to exercise your vagina. Hold the urine for 3 seconds and then release a little, repeat the process until you have completely emptied your bladder. Every time you go to the bathroom you can carry out this routine.

The great thing about Kegel exercises is that you can do them whenever. While you are in the office, at home or sitting having a coffee, you can put this exercise into practice:

Sit upright with your arms at your sides. Contract your vagina for 3 seconds, then relax for 3 more seconds. Continue until you perform 10 repetitions. Once you have perfectly controlled the pace with 3 seconds, increase it to 5 and gradually increase until you reach 10 seconds. Take it easy, it is an evolutionary process, just like any other exercise. muscle toning, you should go little by little.

Another exercise you can do to strengthen your vagina is to perform Fast movements releasing and contracting the muscles of your pelvic floor. To not lose the rhythm you can accompany the exercises with your breathing, inhaling and exhaling quickly with each movement. Repeat 20 times.

An exercise that will help you tone your vaginaand which is carried out a lot in aerobic classes, is the following:

Lie on a mat with your arms at your sides and your legs bent, your shoulders and the soles of your feet must be completely supported on the floor firmly. Contract your glutes and slowly raise your hips, your body will be supported on the floor only on the upper part of your back and the soles of your feet. Lower to the starting position. Repeat 20 times.

A great alternative is the use of Chinese ballsthese help to effectively exercise the pelvic floor, improving tone and strengthening the muscles of your vagina.

Take into account that the Kegel method exercises carried out at home are progressive, around the third month of practice The results are beginning to be noticed. There is also the possibility of doing these exercises with special machines, available in gynecological offices, which offer results in less time. Consult your doctor about this option.

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