If you’re a new mom looking to recover your vagina after childbirth – give yoga a try. Both natural birth and C-section leave women with a need to recondition and recover their pelvic region.
Yoga offers you a time-tested way to strengthen and condition your pelvic floor and vaginal muscles back to full health.
Here are five yoga exercises for new moms. The exercises also work great for women who need to strengthen their pelvic floor to stop conditions like incontinence.
- Kegel Exercises
Kegels are an excellent way to start your at-home vaginal rejuvenation program. These exercises strengthen the pelvic floor, which is the network of muscles supporting your bladder and uterus.
Arnold Kegel invented the exercises in 1940 as a method of reducing incontinence.
The technique involves locating the pelvic floor by squeezing the muscles to stop the flow of urine when peeing.
You clench these muscles and imagine pulling them upward and in towards your navel. Hold the squeeze for 5 to 10-seconds, and release. Repeat for sets of 10 to 15-reps.
Change up the variations of the squeezes. You can make short, rapid squeezes, followed by longer ones, and finish your Kegel workout with one long repetition for 30 to 45-seconds.
Do these exercises as often as you can during the day, and you’ll notice an improvement in your incontinence and vaginal strength in a few weeks.
- Chinese Vagina Balls
This training tool helps you gain strength in your vagina. It features two balls connected by a rope, and inside the balls are two smaller balls.
You position the device in your vagina like a tampon, and then perform Kegel exercises, squeezing and relaxing the pelvic floor.
Chinese vagina balls come in different weights and sizes; you’ll have to build up your strength and start slowly.
Don’t train for more than 5-minutes as a beginner, slowly add a minute every week until you can do it for 15-minutes straight.
- Vertical Scissor
The vertical scissor is a great bodyweight exercise for vaginal rejuvenation treatment. Lying on your back, looking up, perform a scissors-style movement with your legs.
You should feel the stretch in your pelvis. Complete three sets of 20-reps once a day.
- Hip Thruster
Lie on your back on the floor. Bring your feet halfway to your glutes, and space your feet shoulder-width apart with your knees facing the ceiling.
Lift your hips towards the ceiling while keeping your shoulders on the floor. At the top of the movement, squeeze your glutes and pelvic floor, hold for three to five seconds, and relax. Repeat 10 to 12 reps, for up to three sets.
Squats are a fantastic compound movement that works your legs, core, pelvis, glutes, abs, lower and upper back.
Stand with your feet shoulder-width apart, and your arms stretched in front of you. Dip your glutes you’re your ankles, and then explode from the bottom to the top of the movement.
In the explosion, focus on tightening your pelvic floor. Repeat three sets of 10 to 12 repetitions.