Strengthen exercise to improve your vaginal health
Kegel exercises (also called pelvic floor exercises) are done to strengthen your pelvic floor muscles, keep these muscles “fit”, It helps prevent the uterus, bladder, and bowel from sagging into the vagina, and also helps improve your sex life.
You can make your body feel good by making little moves throughout the day. I think even if you are not the person who likes to exercise the most, you may not need too much convincing to give your vagina a workout, because these exercises are really very simple to follow.
When you’re ready for your first vaginal exercise, get into a comfortable posture and try to relax your body. Many people prefer to complete vaginal exercises while lying down on a bed or a yoga mat. As you improve your Kegel technique, you can try to do exercises in different positions to challenge your body.
Breathe in through your nose, then breathe out through your mouth as you contract your pelvic floor muscles. Make sure your breathing is slow and even. Try to keep your pelvic floor muscles contracted for three to six seconds while breathing. You may feel them grow tired.
Breathe in again, releasing the contraction of your muscles. Feel them relax. As the muscles relax for six to ten seconds, continue to breathe slowly. Relaxation and contraction are equally important. Repeat this breathing and contraction pattern ten times per exercise session, at least three times a day. Set up, keep Kegel exercise for ten seconds at a time, ten times in a row.
After a certain period of training, the tension of the pelvic muscles will be greatly improved, and the muscles around the vagina will become plump and stronger, and vaginal relaxation can be healed without medicine.
Standing, legs slightly apart, contracting the hip muscles on both sides to pinch them together, forming the thighs together, turning the knees outwards, and then contracting the sphincter muscles to move the vagina upwards.
After patient exercise, you can learn to distinguish the relaxation and contraction of vagina and anal sphincter, improve the relaxation state of vagina, and improve the function of vaginal contraction, so as to master the relaxation and contraction ability in the same room and make the sexual life harmonious and happy. Just stick to 15 minutes a day！
Squats engage the largest muscles in the body and have one of the largest payoffs in terms of strength improvement (You may need to use a barbell).
First, stand in an upright position, feet slightly wider than shoulder-width apart and toes slightly pointed out. If using a barbell, it should be rested behind your neck on your trapezius muscles.Then bend your knees and push your hips and butt back as if you’re going to sit in a chair and keep your chin tucked and neck neutral. And finally drop down until your thighs are parallel to the ground, keeping your weight in your heels and knees bowed slightly outward.Straighten your legs and return to an upright position.
Complete 15 reps.
The bridge is a great exercise for the glutes. If done correctly, it also activates the pelvic floor muscles in the process. Even without weight, the pause and pulse of this move will have you feeling it.
Lie on the floor, but your spine should be against the ground, with knees bent at a 90-degree angle, feet flat, and arms straight at your sides with palms facing down.Inhale and push through your heels, raising your hips off the ground by squeezing your glutes, hamstrings, and pelvic floor. Your body — resting on your upper back and shoulders — should form a straight line down from the knees.
- Pause for 1-2 seconds at the top and then return to the starting position.
- Complete 10-15 repetitions and 2-3 groups, and rest between groups of 30-60 seconds.
We hesitate to promote these exercises too strongly because we don’t want women to think that doing it is some sort of special care for any problems they may have achieved sexual satisfaction. But we do want women to keep doing these exercises to help them get back vaginal health and improve sexual health.