KEGEL EXERCISES FOR WOMEN; STRENGTHEN YOUR PELVIC FLOOR MUSCLES. NO EQUIPMENT NEEDED
The pelvic floor muscles are responsible for controlling outlet of flatulence, urine control, support during pregnancy and child birth, tightening vagina muscles and many more. These exercises are meant to improve the strength of the pelvic floor muscles, while improving core strength and toning the glutes as well. This routine is however not meant for person’s how have undergone Cesarean section.
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University of Colorado Urogynecology’s Dr. Davis discusses how to get the most out of your Kegel exercises. Get tips on remembering to do your exercises and learn tricks that can significantly help decrease the effects of urinary incontinence.
Sexual satisfaction is considered as one of the key factor that makes the relationship more fulfilled. Though, there may be many other factors contributing to it. Having a tight vagina contributes to a woman, sense of wellness and security. So, why the vagina becomes lose? In the process of normal delivery, vagina slackens and walls are stretched out. Repeated natural deliveries can lead to laxity of the vaginal wall. Sometimes, lose vaginal wall frustrates the partner due to lack of sensation during the intercourse.
How to know whether vagina is lose!? A woman can insert 2 to 3 fingers easily into the vagina, then it may be lose, insert a finger and try to grip it tight by the vaginal muscles, if you’re not able to do so, then it can be considered lose. If there is difficulty in achieving orgasm.
Methods to tighten the vagina – it can be natural, medical or surgical.
Natural methods are breathing exercises, where in you hold your breath for few seconds, contract the muscles in your vagina and hold it tight. This can be done 10-15 times per day. It can be done in office, while cooking, sitting in front of computer, or where standing or anywhere, anytime. Consume fresh fruits and vegetables a lot. Well known exercise to tighten the vagina is Kegels exercise. This tightens the pelvic muscles. How to do this? When you’re urinating, stop the flow, by controlling or contracting the pelvic muscles. Count from 1 to 10, and then slowly release the urine. Repeat 2-3 times in a day, whenever you’re urinating. Other methods are using vaginal cones, these cones are available in various weights. Start with a small one, a cone is introduced into the vagina and hold it in place by squeezing the muscles for at least 15minutes, do this twice a day. Gradually, increase the cones of the weights used. Alternating leg raising exercises by lying down on your back on the floor will also strengthen the vaginal wall. Certain special pelvic floor exercises, yoga, also washing the vaginal area with icy cold water also can tighten the vagina.
Certain herbal medications are also available, but safety of which is not known. Some therapists, current via the electrode to stimulate the muscles to contract.
Surgical methods are vaginoplasty, perineorrhaphy where you tighten the vagina and also repair the pelvic floor muscles.
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Kegel excercise can be an effective way to combat erectile dysfunction and premature ejaculation. Here is the correct way of doing this excercise for maximum impact. Go to to take the erectile dysfunction quiz.
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