Before we delve into the benefits of Kegel exercise, let's look at what causes the vagina to loose its elasticity.
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.
Frequent lifting of 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 exercise when practiced correctly and consistently can help to strengthen the P.C. cord, thus tightening the vagina, uterus and bladder.
The Kegel exercise 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.
Do not do this vagina tightening exercise with a full bladder
or when there is an urge to urinate. The bladder should be empty prior
to beginning the exercise.
Step 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.
Step 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.
Step 3. Relax the muscles for 10 seconds. Good relaxation is as important as good contractions.
Step 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.
Step 5. Once you know how to locate your pelvic floor muscles, you can do this kegel exercise 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 biofeedback. Biofeedback therapy uses a computer and electrical instruments to let you know when the pelvic muscles are contracting.
Or you can swipe this virgin stick/vagina wand inside the vagina 20 minutes before intercourse. Move it around the vagina and withdraw after 3 minutes.
If you have the time and patience, kegels is a simple and relatively free method for a tight vagina. It is a preventive measure against urinary incontinence and uterine prolapse too.
You will feel tremendous improvement in your sexual responsiveness if you do kegel exercise daily. If you are lazy, just use the vagina wand for instant vagina tightening. 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
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