Kegel Exercises
Step by Step Guide


Before I start explaining the positive effects of Kegel exercises, let us examine the causes of the looseness of the vagina wall. 

In the female reproductive region, there is a muscular cord called pubococygeus muscle or  P.C cord for short. This cord controls the elasticity of the uterus, vagina and the bladder. 

Frequently lifting heavy objects and pregnancy tend to weaken the P.C cord which will indirectly affect the elasticity of the uterus, vagina and bladder wall.

Kegel exercises when practiced correctly and  consistently can help to strengthen the P.C. cord, thus tightening the vagina, uterus and bladder.

The Kegel exercises which was invented by gynecologist Dr. Arnold Kegel involves a series of simple contraction and relaxation techniques. For the exercise to be effective you must get the technique right and do it regularly.

It is best NOT to try to perform this vagina tightening exercises with a full bladder or when there is an urge to urinate. The bladder should be empty prior to beginning the exercise. 

Kegel Exercises - Step by Step Guide

1.Find your pelvic floor muscles. These are the muscles that you could contract when you want to stop urinating. Remember that you are not supposed to contract your buttocks, abdomen and thigh muscles.

Another way to find your pelvic floor muscles is to insert a finger into your vagina and contract the muscles, using the sensations on your finger to guide you. When you have found the correct muscles, clench it repeatedly until you become familiar with the sensation.

2. Now, to begin the exercise. Contract the pelvic floor muscles for 10 seconds. This is easier said than done! Remember not to contract any other muscles. If you cannot hold for 10 seconds, just try to contract for as long as you can.

3. Relax the muscles for 10 seconds. Good relaxation is as important as good contractions.

4. Repeat the exercises 8 to 12 times, 3 times a day (morning, afternoon and evening). You should do it 3 to 4 days a week for at least 15 to 20 weeks.

5. You can do this vaginal tightening exercises anywhere, such as lying or sitting down. Even while doing other activities or chores. For beginners lying down would be easier.

It’s not a good practice to do the kegel exercises 30 times in one day and stop the next day! If you do too many repetitions or too frequently, you may cause muscle fatigue and for women who have urinary incontinence, it will worsen the incontinence.

However if you are doing it correctly you will feel your vagina tightening after 4 to 6 weeks. It could take up to 3 months for some people to see improvement in their vaginal tone. So just be patient as this is not meant to be a quick vaginal tightening cure.

If you feel you are not doing this vagina exercise correctly, you might consider asking your gynecologist to recommend biofeedback. Biofeedback therapy uses a computer and electrical instruments to let you know when the pelvic muscles are contracting.

Alternatively, you can check out my-pilates-exercises.com which provides easy to follow instructions on how to locate your pelvic floor muscles and kegel correctly.

Vagina Tightening Wand

Or you can use this vagina tightening wand to tighten vagina muscles in under 30 minutes

  • Feel the tightening effect within 20-30 minutes after withdrawing the wand.
  • Stronger contraction of vaginal walls during intercourse, hence more intense sexual pleasures for both partners.  Your man will go crazy over your tightness when you clamp down on his manhood and make him explode with awesome intensity!
  • More frequent, powerful and stronger orgasms.
  • Eliminates excessive vaginal discharge, vaginal wetness, itching and odor which most men find very repulsive. Making love is much more pleasurable when both of you can feel the "friction."
Colors (White, Black) & Quantity

 “I guess my husband is the happiest person after I got rid of my vaginal odor and my tighter vagina is driving him CRAZY” He felt the difference the first time I use this virgin stick (vagina tightening wand) and nowadays he wants 2 rounds a night."

Cat, Suffolk, USA

If you have the time and patience, the Kegel is a simple and relatively free method for treating vaginal looseness as well as a preventive measure against urinary incontinence and uterine prolapse.

By incorporating kegel exercises in your daily routine or use the vagina wand, you will feel tremendous improvement in your sexual responsiveness. You will feel much tighter and stronger. Trust me,  your man will notice it!

And include the kegel clench during sex if you want to have multiple orgasms. Read how Jessica does the kegel clench here

Let’s KEGEL!

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