There are a few universal truths: Peanut butter always tastes better with jelly, and the vagina will lose some of its natural elasticity over time. Age, childbirth, and even sex can cause this to happen, but there are ways to tighten your vulva naturally.
From kegels to ben-wa balls, learn how to tighten your pelvic floor muscles with these simple tips and treatments.
Kegel Exercises
Women who have a loose vagina can tighten it through kegel exercises, which strengthen the pelvic floor muscles. These are a sling-shaped group of muscles that stretch from the tail bone in the back to the pubic bone at the front of the pelvis. Like any other muscle, they need regular exercise to stay toned and tight. Many women who do kegels regularly see results, such as fewer urine leaks, within a few weeks or months.
Women often look for ways to increase sensation during sex, and stronger pelvic floor muscles can make that happen. They also can help with bladder control and lower back pain. However, women want to be sure they are doing kegels correctly, and they should talk with their doctor before starting any exercise routine.
The key to a successful Kegel is isolating the correct muscles. Start by squeezing your buttocks, abs and thighs while you are standing or sitting up. You should feel a tightening of these muscles, but you don’t want to tighten other muscles, such as your legs or torso.
A healthcare provider can demonstrate the correct technique and offer a few tools that can help you to learn how to do kegels correctly. One option is a weighted vaginal cone, which looks like a tampon and can be inserted and squeezed. Another option is a device called biofeedback, which involves inserting a pressure sensor into the rectum or vagina and watching a monitor that displays your pelvic floor muscle activity.
Yoga
While many women focus their workout efforts on achieving a pert bottom or toned abs, they often overlook the pelvic floor muscles. These muscles, which support the bowels, bladder, and uterus, are vital for a healthy and functional vagina. When they become weak, it can lead to urinary leakage and reduce sexual satisfaction.
Luckily, there are several exercises and methods that can help you tighten your vulva naturally. Whether you’re looking for an easy way to do Kegel exercises or a more comprehensive yoga routine, these simple practices can make a big difference in your sexual comfort.
For a more comprehensive yoga workout, try the Bridge Pose (Setu Bandha Sarvangasana). To perform this exercise, sit cross-legged on a yoga mat and squeeze your pelvic, vagina, and anus muscles as hard as you can. Hold this position for two to three seconds and then slowly relax your muscles. This exercise is great for your back, buttocks, and hamstrings as well, so it’s a good way to work a lot of muscle groups at once.
Another excellent yoga exercise to improve the vulva is the Cobra Pose. To do this, lie on your back with your legs raised straight above you. Then, slowly lower your legs down to the floor and repeat. This is an excellent exercise to do before your sexual activity because it can increase the sensation of orgasms.
Squats
Vaginal muscles get loose with time due to childbirth, aging, and other factors. However, they can be tightened by doing certain exercises at home. For example, Kegel exercises, which consist of clenching the pelvic floor muscles and then releasing them, are highly effective in strengthening the muscles. These exercises also help to prevent painful urination, incomplete bowel movements, bladder leakage, and other problems.
It is not uncommon for women to suffer from a loose vagina after having children. This can be caused by the weakening of the pelvic floor muscles, resulting in a lower back pain and less enjoyable sex. Many women who wish to tighten their vaginas do so to improve their sexual satisfaction, as well as bladder control and lower back health.
To tone and strengthen the vaginal muscles, squats are a great exercise. Stand with your shoulders and buttocks against a wall and keep the knees soft on both sides. Pull the bellybutton in towards the spine while tightening the muscles for about four seconds and then releasing them. This should be repeated about 10 times each day.
Medicine ball sit ups are another exercise that can help to tighten the pelvic muscles. Start by laying flat on the floor and tense the abdominal muscles. Then slowly lift your legs without bending the knees, one at a time up towards the ceiling.
Exercise Balls
Some women choose to use kegel balls or vaginal weights to help strengthen the pelvic floor muscles. These weighted balls are available in a variety of shapes, sizes and materials and are touted as an effective aid for pelvic floor muscle strengthening during Kegel exercises or during sexual activity. However, not all kegel weights are safe or effective, and some may even cause harm.
Plastic kegel balls are small, round or egg-shaped devices that are slightly weighted and inserted into the body, where you’re instructed to leave them in for hours at a time. These kegel weights are readily available on the market in a wide range of colors, shapes and materials, many of which are not FDA-registered and may contain harmful plastics or chemical colorings that irritate sensitive tissues and may increase cancer risk with repeated exposure. Moreover, they’re lightweight and often lack an external removal string, making them hard to retrieve.
Ben wa balls, also known as Geisha balls, are circular and usually made of metal, though they’re available in a number of other material options for personal fit. Similar to yoni balls, these kegel weights are typically inserted into the vagina and instructed to be left in for hours at a time with the goal of strengthening the pelvic floor muscles. However, most kegel weights are too light to build muscle and can actually be detrimental to the muscles when left in for extended periods of time.
