Kegal exercises
Fit within the vagina is a method of adjustment, strengthening and toning muscles. Whentalking on how to tighten vagina, there are several exercises that can be done to achieve
this, but among the various exercises, experts confirm that kegel exercises is still the most
effective in bringing out the best result within a short period.
The vagina is tightened with
simple exercises that are known as Kegel exercises by most women. However, they aren't as
simple as they seem to be. Isolating and working out the PC muscle can be difficult, as there
is a natural tendency to contract the surrounding muscles in your butt and thighs. So for
them to be optimally effective, only the vaginal muscles must be contracted.
When vaginal tightening is discussed, the PC muscle is also discussed,
this is because the quality of your sex is depends mostly on the strength
of your PC muscle. Your PC muscle contracts during an orgasm, and if
this muscle is strong, it will produce far more powerful orgasms. Also, a
stronger PC muscle yields multiple, toe-arching orgasms as well. This is
as a result of a far more vascular vagina. In other words, because your
vagina muscles are stronger, more blood is sent to your pelvic cavity,
resulting in higher sensitivity and thus, more intense orgasms.
Also, apart from a great sex experience there are some other benefits of a tighter vagina.
Weak vaginal muscles can cause stress urinary
incontinence. However, this condition is not the result of a weak PC
muscle. The muscles that make up the pelvic cavity are called the pelvic
floor muscles. And while the PC muscle is a part of the pelvic floor (The
Pelvic floor is a significant set of muscles that play a major role in
women anatomy.
These Muscles along with other tissues are responsible to keep the pelvic organs like the intestine, bladder and urethra in the correct body position. Muscles may be weak or injured due to any kind
of pelvic surgery, radiation treatments, old age or vaginal child birth),
there are other muscles that help to control the flow of urine.
One these muscles surrounds the urethra. So if this muscle becomes weak, it can no
longer properly support the urethra, so this allows urine to drop when
you laugh, cough or sneeze, thus allowing urine to leak uncontrollably.
Kegel exercises will help prevent this condition, or help to eliminate it if
you are currently suffering from the condition.
Kegal exercises are easy
when you go to pee; practice trying to hold it in. these are the muscles
that can help tighten down there a bit once you know how to do them
you can practice the exercises when you’re not peeing..Before moving
ahead with the exercises, you should identify the right muscles that need
to be exercised. In the vagina, insert a finger and squeeze it with the
surrounding muscles. You would feel the pelvic floor muscles moving
upwards when the vagina tightens. When you relax the vaginal muscles,
the pelvic floor muscles would move downwards. Instead of inserting
the finger in the vagina, you can also feel the pelvic floor muscles while
stopping urine flow.
hOW TO PERFORM KEGEL EXCERSISES?
Before starting the Kegel exercises, you should empty your bladder.
These exercises should not be done when the bladder is full or while
urinating. You can do these exercises while sitting or lying down.
Slowly contract the pelvic floor muscles, hold it in the position for five
seconds and then slowly relax the muscles, and keep it in the relaxed
position for five seconds.
Repeat the exercise four to ten times. Gradually, you can hold the pelvic floor muscles in the contracted and
relaxed position for a longer time, for up to ten seconds. While doing the
Kegel exercise, make sure that only the pelvic floor muscles are moving.
Your abdominal muscles, thigh and buttock should not move during the
exercise. Breathe normally during the workout. You need not hold yourbreath while contracting or relaxing the pelvic floor muscles. Repeat the exercises thrice a day.
Or
The next time you have to urinate, start and then stop. Feel the muscles
in your vagina, bladder, or anus get tight and move up. These are the
pelvic floor muscles. If you feel them tighten, you've done the exercise
right.
If you are still not sure whether you are tightening the right muscles.
Keep in mind that all of the muscles of the pelvic floor relax and
contract at the same time. Because these muscles control the bladder,
rectum, and vagina, the following tips may help:
- • Women: Insert a finger into your vagina. Tighten the muscles as if
you are holding in your urine, then let go. You should feel the muscles
tighten and move up and down.
- • Men: Insert a finger into your rectum. Tighten the muscles as if
you are holding in your urine, then let go. You should feel the muscles
tighten and move up and down.
It is very important that you keep the following muscles relaxed while
doing Kegel exercises:
• Abdominal
• Buttocks
• Thigh
A woman can also strengthen these muscles by using a vaginal cone,
which is a weighted device that is inserted into the vagina. Then you try
to contract the pelvic floor muscles to hold the device in place.
NEXT: Who should / can do KEGELS? Kegel exercises are recommended for?
