The first few years of marriage are great. However, after starting a family, your sexual health starts to decline without regular maintenance. Your vagina might not feel tight during sex anymore, and your partner might start losing interest in sex.
Childbirth and inflammatory conditions can cause dysfunction in the pelvic muscles that support the bladder and uterus. As a result, you might start to develop the symptoms of urinary incontinence.
However, it's possible to enhance your sexual health and restore the strength of the pelvic muscles. Follow these five tips for DIY vaginal tightening at home.
- Follow a Clean Diet Plan
The first place to start your vagina tightening treatment is on your dinner plate. What foods are you eating? Avoid refined carbohydrates like sugar, bread, pasta, and other foods containing gluten.
These foods cause inflammation in your digestive system, and the inflammatory cytokines will spread into the bloodstream, increasing the presence of inflammatory disorders and disease.
Avoid fast food, and focus on eating more fruit, whole grains, and healthy fats. Avocadoes, sprouts, and legumes are good choices to replace unhealthy carbs in your meal plan.
- Try Kegel Exercises
Kegels are the number-one exercise treatment for tightening your vagina. They're so easy to do, and all you need is a few minutes for a workout. Tighten your vagina on your commute to work or while you and your partner Netflix and chill.
Start by locating the pelvic floor muscle. This muscle group is what you use to stop the flow of urine. When you create a mind-muscle link between your brain and the pelvic floor, you"ll find you can control this movement.
Close your eyes and clench the muscle by pulling it up and inwards toward the center of your abdomen, below your navel. Hold the top squeeze position for 5-seconds and relax. Complete that process for 5 to 10-sets. After a few weeks, you'll notice your symptoms of incontinence declining.
- Do Squats
The squat is an example of a "compound" exercise where the movement works on multiple muscle groups at the same time. The squat is great for building your legs and glutes, and it's also a great movement to help strengthen the pelvic floor.
We recommend you work with bodyweight squats and complete a few reps in the morning after you get out of bed. Focus on perfect form.
Keep your knees over your toes and shoulder-width apart. Bend your legs at the knees, sinking into the movement as deep as you can. When your glutes touch your ankles, explode upwards to the start position.
- Stretch the Pelvis
Sit on the edge of a chair, spread your legs open wide, and bend your knees at a 90-degree angle. Put your elbows on the inside of your knees and hold your ankles.
Shift your weight from on side to the other, and you'll feel a stretch in your pelvis. Hold it for 10-seconds on each side.
- Start a Yoga Routine
Yoga is the art of stretching, breathing, and meditation. All of which can benefit your sexual health and strengthen your pelvis. Look for a yoga studio in your area and try a class.