For many women, strengthening the vaginal muscles is important. It could be because sex is not as enjoyable as it once was, or because you have had a baby, the pelvic floor muscles are now weaker.
This can make it easier to pee a little when you laugh, or sneeze, due to the weak pelvic floor.
The pelvic floor muscles are responsible for maintaining the vaginal walls, supporting the vagina and the bladder. If you have weak pelvic floor muscles, then this can also impact your sex life.
But, don’t worry! We are here to help you. With a few vagina tightening exercises, you can strengthen the vaginal muscles and your pelvic floor.
Can You Tighten The Vagina With Exercises?
You may be wondering if it is possible to tighten the vagina with just exercises. The answer is yes! If you can practice some Kegel exercises properly and often, you can strengthen the pelvic floor muscles.
Kegel exercises have also been well researched, and shown to improve the strength of the vagina muscles particularly after giving birth, which is a great bonus.
After giving birth, the vagina may feel weakened, and you could have damaged muscles in the process of labor, but vaginal exercises can help you regain that strength.
You can also try exercises such as squats, yoga, and pelvic tilt exercises to regain control over your pelvic floor, and subsequently the vagina and bladder.
Why You May Want To Tighten The Vagina
There is a lot of debate around why vaginas become ‘loose’ or ‘tight’. For instance, vagina tightness is not caused by the number of people you have had sexual intercourse with- despite popular belief.
This notion is entirely a myth that is derived from misogynistic standards for women, who are considered more desirable the tighter the vagina is.
Having what you believe is a ‘loose’ vagina as some people call due to these ideals, is not a reason to want to ‘tighten’ it.
When we refer to actual vagina tightening, this is because women may want to strengthen the muscles for medical and health reasons.
You are not born with a ‘loose’ or ‘tighter’ vagina than others, the vagina is a muscle that stretches and contracts.
A looser vagina can be caused by childbirth or damage. This damage results in weaker pelvic floor muscles.
For instance, the trauma of childbirth can stretch and weaken the vagina, resulting in loss of bladder control, and can make sex less pleasurable. After having children, your vagina can also lose elasticity, which can also make it feel looser or weaker.
The vagina can become weakened with age, as you can be more prone to urinary incontinence or a weaker pelvic floor as you grow older.
There are many reasons that you may want to tighten the vagina. These range from sexual complications to lower back pain and bladder control.
In terms of sexual complications, we’re not talking about a loose vagina being not desirable to other sexual partners. In fact, tight vaginas can also cause sexual issues and make sex more painful.
That being said, if you have weak pelvic floor muscles due to childbirth or a medical condition, then vagina tightening exercises can help you strengthen these, and make penetrative sex more enjoyable for you.
In terms of bladder control, if you have an overactive bladder, and you are urinating often, then you are more prone to peeing a little involuntarily when you laugh, cough, or sneeze.
Strengthening the pelvic floor muscles with exercises can help prevent this.
Weakened pelvic floor muscles can also contribute to lower back pain. So, if you suffer with this often, then vaginal exercises may be the right choice for you.
Vagina Tightening Exercises
The best way to exercise and tighten the vaginal muscles or pelvic floor muscles is with kegel weights and kegel exercises.
The vagina is like other muscles in the body. It needs to be exercised and strengthened to unlock its full potential. Kegels can help you regain control and strength over your pelvic region, and are proven to help tighten these muscles.
Kegel exercises work by contracting the vaginal muscles and controlling them. To perform a kegel exercise, simply imagine you are peeing, and trying to stop peeing in the middle of the process.
You would tense the muscles in your vagina, breathing inwards deeply to control it.
To do a simple kegel exercise, follow these steps.
Imagine you are going to pee, and you need to hold it in.
Contract and tense the pelvic muscles, as you would if you were holding in your pee, or preventing urination.
Breathe in, and relax, and exhale when you are going to do the kegel exercise.
When you are contracting the muscles, hold for 5 seconds, and then release for 5 seconds. Do this around ten times, or less if you are just getting used to it.
Perform these kegel exercises around 5 times per day, and work up to longer holds to improve the pelvic muscle strength.
If you do not often tense and train the pelvic floor muscles, then you can easily begin to lose control of them, and they may become weakened over time.
In addition to kegel exercises, you can also try using kegel weights that you can incorporate into your routine. So, what are kegel weights and how can you use them?
Kegel weights, kegel balls, or vaginal weights are small weights that are designed to be used inside of the vagina.
These weights can be implemented into your kegel exercises to further strengthen the pelvic floor muscles.
These muscles are essential in supporting the vagina canal, rectum, uterus and bladder, so ensuring that they are strong can ensure tighter closure and better control.
A kegel weight is like a small ball attached to a string of sorts. You will need to insert the weight into your vagina, so that it sits just above where the muscle is.
The weight should then be resting on the pelvic floor muscle, and as you tense and contract, you can lift the weight and make this muscle stronger.
The purpose of a kegel weight is to provide resistance, in the same way that other weights do when you are training or exercising.
So, why not use them to exercise your vagina? Kegel weights are great for strengthening the pelvic floor faster than you would without them.
Also, you will be able to feel the kegel weight inside of your vagina, as you squeeze and lift those muscles.
They are also available for purchase in smaller weights, and heavier weights so that you can build up to stronger weights, and improve your pelvic floor muscles over time.
To use a kegel weight, you will first need to insert it into the vagina. Now, bear with us here. They actually make doing the exercises easier, as your muscles have something to contract around.
The first step is to relax. If you’re up tight, then you may struggle to insert the weight. Think about it as if you are going to insert a tampon.
Relax your muscles, don’t tense up, and insert the kegel weight. This may be easier to do while sitting on a chair, as you would if sitting on a toilet and inserting a tampon.
Be sure to insert the weight slowly at first, and use lubricant if you are struggling. You will then need to tighten the pelvic floor muscles slightly to support the weight of the kegel.
It should fit inside of the vagina, and the cord will need to remain outside of the vagina for easier removal.
Once inside, you can start doing your kegel exercises as instructed in the above section. Contract and tense the muscles as you breathe, holding for a few seconds, and building up to longer hold times.
Vaginal Tightening Exercises To Try
If you are ready to start tightening the pelvic floor muscles, then there are a few exercises you can try. These ones can be done with or without a kegel, but we recommend using one for faster results.
To begin, lie down on your back, with your knees bent up. Visualize the urethra (where you urinate) and begin to contract your pelvic muscles as if stopping yourself from peeing.
Try not to use your abdominal muscles too much, or to contract your rectum, simply focus on the vagina.
Inhale, and when you exhale, you will need to tense and perform the kegel exercise by contracting those muscles. Hold it for five seconds, and relax for five seconds. Repeat for up to ten times.
You can also try an exercise where you again lie on your back, but lift your hips into the air with your arms flat by your sides as if performing a bridge stance. Then, inhale again through the nose, and exhale through your mouth.
As you are breathing, you will want to lift your hips off the floor as you do the kegel exercise, contracting. Hold for five seconds, or build up to five seconds if you are struggling.
Then, return your hips so that they are flat on the floor, with your knees bent up. Repeat, and everytime you lift, you should be doing the kegel exercise.
If you maintain a kegel exercise routine, you can begin improving, tightening and strengthening the pelvic floor muscles.
This should increase bladder control, improve the strength of your vaginal walls, and make sexual intercourse more pleasurable.