How to Tighten Private Area - Pelvic Floor Strengthening Workouts
Are you a new mother or post-menopausal? Changes in the vagina and pelvic floor due to childbirth and aging can leave your vagina feeling different. You might notice that sex isn’t the same, and in some cases, it might cause pain.
Fortunately, we have the best vaginal tightening program available. Let’s walk you through the ultimate workout for strengthening the pelvic floor.
Balance Your Breathing
While stretching and completing this workout, it’s vital that you manage your breathing. Your breath is possibly the most critical part of this exercise routine. For the best results, we recommend breathing in through your nose for a 5-second count and then exhaling for 10-seconds.
By exhaling twice as long as you inhale, you activate the lymphatic system, allowing you to control the pain response. As a result, you’ll find that you can push much harder with your exercises as you start to build strength and stamina in the pelvic floor and vaginal canal.
Before you start your exercises, sit on the floor in a comfortable position and breathe in and out for a minute or two until you feel you have more control over your mind and body.
Start with Stretching
The first place to start is with stretching. Stretching your pelvic floor and hips helps to loosen the ligaments and muscles, preparing you for your workout. When you warm-up, you can push harder and get more out of your workout.
Start your stretching sitting on the floor with your back straight and your legs straight out. Put the soles of your feet together and draw them towards your groin. Bounce your knees up and down slowly and in a controlled manner, allowing your groin to loosen up.
Maintaining the position, try to place them outside of your thighs on the floor. Push down on your knees to increase the intensity of the stretch. Release the position after 5 to 10-seconds.
Maintaining the same position, reach forward and grab your toes lean forward, and keep your back straight. You should feel a stretch in your hips, lower back, and groin and pelvis. Repeat for 5 to 10 repetitions.
Establish the Mind-Muscle Connection
When training the pelvic floor and the vagina, you’re dealing with muscles and ligaments deep within the pelvis. You can see them like you can your biceps and trapezius muscles. Therefore, you’ll need to create the “mind-muscle” connection before you start training.
The mind-muscle connection might sound like a lot of hocus-pocus, but we assure you – it’s a real thing. After you finish with your breathing and stretching, you are in the perfect physical state to start your pelvic floor and vaginal training.
You should feel loose and limber, and your mind will be clear of any miscellaneous thoughts running around in your brain. If you’re thinking about work or what you’re going to buy at the grocery store after your training, you need more time breathing and stretching.
To create the mind-muscle connection between your brain and your pelvic floor, start by closing your eyes. Picture the muscles you use to stop the flow of urine in mid-stream, then contract them in a squeeze.
Kegels for the Base
Congratulations, you just completed your first Kegel exercise! Kegels are the brainchild of Dr. Arnold Kegel. The physician invented this exercise to help women deal with health issues arising from a weakened pelvic floor.
The exercise is effective at helping you restore control over the pelvic floor. With regular practice of the exercises, you’ll find that you cure issues like urinary incontinence. The exercises also help to rebuild the structural integrity of the vaginal canal by strengthening the vaginal walls.
Release and practice this five times, trying to increase the intensity of the squeeze with each repetition. After you have that down, intensify the squeeze. Attempt to draw the muscles up in the pelvis and towards your belly button.
It might take you a few sessions to get this movement right and hold the top position – but that’s okay, your body will get better at it with each session. Hold the top position of the movement for three to five seconds and then release.
Breathe in when squeezing and pulling the muscle and breathe out when releasing. Finish ten to twelve repetitions of these Kegels, and then finish with ten fast squeeze-and-release movements. Kegels are by far one of the best methods on how to tighten private area and pelvic ligaments at home without any medical intervention.
Build a Bridge
After completing your Kegels, you can start to work on strengthening the hips and glute muscles (buttocks). The strength of the hips, glutes, and lower back are all critical for optimal pelvic health. The bridge exercise is a great way to start to build that resilience and flexibility in the hip flexors and other muscles supporting the pelvic floor.
Lie on your back and draw your feet halfway up to your buttocks. Move your arms directly out 90-degrees from your sides for support during the movement. Thrust your hips up and arch your back while keeping your shoulders on the floor.
Hold the top of the movement and get a good arch in your back. Feel the extension and the stretch in your hips as you reach the top of the bridge.
Start Slow and Build Your Routine
Now you have access to the ultimate workout for the pelvic floor. Start slow and build into the workout over the first few weeks. Start with a session every other day and limit your repetitions. As your muscles and ligaments get stronger, you can start to increase your repetitions and training days.
Eventually, you can work up to doing these exercises every day, with twice-daily workouts for the best results.
Drink More Water
Your body needs water to thrive. When you’re in a dehydrated state, your muscles are prone to tearing and injury. Studies show that being in a dehydrated state limits athletic performance by as much as 60%. Remember to drink at least six to eight 8-oz glasses of water each day.