5 Best Exercises for Vaginal Tightening

A woman’s body goes through many changes over the years. Childbirth, age, and hormonal shifts can all affect the pelvic floor muscles, leading to a feeling of looseness or decreased sensitivity in the vagina. Family doctor Natalia Hapych, MD, assures you that there are ways to improve this, and one of them is through exercises aimed at strengthening the pelvic floor. Here are five exercises Dr. Hapych recommends for vaginal tightening.

1. Kegel Exercises

One of the most well-known and effective exercises for vaginal tightening is the Kegel exercise. This exercise targets the pubococcygeus (PC) muscles, which form the floor of the pelvic region.

Here’s how to do it:

• First, identify your pelvic floor muscles. These are the muscles you use to stop urinating mid-stream.
• To perform a Kegel exercise, squeeze these muscles as if you’re trying to hold in your urine. Hold this squeeze for about 10 seconds.
• Relax your muscles for another 10 seconds.
• Repeat this process 10 to 15 times, three times a day.

2. Squats

Squats are a great full-body workout that also involves the pelvic floor. They can help tighten your vaginal muscles while also improving your lower body strength and flexibility.

Here’s how to do it:

• Stand with your feet shoulder-width apart.
• Keeping your chest lifted, lower your body as if sitting back into a chair until your thighs are parallel to the ground.
• Pause, then push through your heels to return to the starting position.
• Repeat this exercise for 10 to 15 reps three times a day.

3. Bridge Pose

The bridge pose is a yoga exercise that works the pelvic floor muscles, along with the glutes and the lower back.

Here’s how to do it:

• Lie flat on your back with your knees bent and your feet flat on the floor, hip-width apart.
• Pressing your feet and arms into the floor, lift your hips towards the ceiling.
• Hold for a few seconds, then slowly lower your hips back down to the floor.
• Repeat this for 10 to 15 reps three times a day.

4. Leg Raises

Leg raises are another effective way to strengthen your pelvic floor muscles. They can be done lying down or standing up.

Here’s how to do it:

• Lie flat on your back, with your arms at your sides and your legs extended.
• Slowly lift one leg off the floor, keeping it as straight as possible.
• Hold it in the air for a few seconds, then slowly lower it back to the floor.
• Repeat with the other leg.
• Do 10 to 15 reps for each leg three times a day.

5. Vaginal Cones

Vaginal cones are small weights that you can use in conjunction with Kegel exercises for added resistance. You insert a cone into your vagina and then use your pelvic floor muscles to hold it in place.

Here’s how to do it:

• Start with the lightest cone.
• Insert it into your vagina like you would a tampon.
• Squeeze your muscles to hold the cone in place for about 10 minutes.
• Try to do this twice a day.

Dr. Hapych reminds you that “Everyone’s body is different. What works for one woman may not work for another.”

Remember, it can take time to see results from these exercises. Consistency is key. Keep at it, and in time, you could notice an improvement in your vaginal tightness and overall pelvic floor strength.

Further Reading: 9 Benefits of Vaginal Tightening