There are various reasons why you might want to strengthen your pelvic floor. Weakened pelvic floor muscles can be a result of childbirth, obesity, aging, heavy lifting, and straining. Sex does not cause your vagina to be “loose” — that’s just a myth. This article will provide you with information about your vaginal and pelvic floor muscles and tell you how to get your vagina tight.
How do Kegel weights work?
Kegel exercises are designed to strengthen the pelvic floor, which provides support for the uterus, small intestine, bladder, and rectum. The pelvic floor is a layer of muscles and tissues that extend from the pubic bone to the coccyx (tailbone). Kegels do tighten the vagina but not by tightening the vaginal muscles, as some people think.
So, how do Kegels work? They strengthen the pelvic floor muscles that surround the vagina. The best thing about these exercises is that they can be done just about anywhere, anytime, without anyone else knowing. If you ask your obstetrician how to get your vagina tight, this is the exercise that they will most likely recommend.
To effectively do these exercises, you need to learn how to isolate the appropriate muscles. The muscles you want to focus on are the ones that you tighten when you are trying not to urinate. You can identify the correct muscles by trying a simple experiment. The next time you sit down to pee, pay attention to the muscles you use to stop the flow of urine. These are the muscles you use to perform Kegel exercises.
Now that you have identified the correct muscles and know how it feels when you tighten them, you can practice this technique. Tighten this area, hold it for about five seconds, and then relax for five seconds. Repeat this step at least five times in a row.
Start out with three sets of Kegels 5 to 10 times a day. Once this is easy, you can gradually increase the number of repetitions you do each time and the number of times that you do them per day. With continued exercise, you might find that your vagina is getting tighter and sex becomes more pleasurable.
An added benefit of these exercises is that they can decrease the risk of urinary incontinence. A recent study found that home-based Kegel exercises helped with two different types of urinary incontinence. The researchers found that those who did 10 sets of Kegel exercises 10 times per day for eight weeks showed significant improvement.
Do Kegels work?
The answer is yes! If you perform Kegel exercises correctly and regularly, they will make your pelvic floor muscles stronger and tighten your vagina. You might also notice you’re having stronger orgasms.
One study researched the effect of Kegel exercises after giving birth. The findings showed that doing pelvic muscle exercises for eight weeks increased sexual self-efficacy (i.e., sexual satisfaction, confidence, etc.) after delivery.
How to use Kegel weights
Once you have mastered the basic Kegel exercises, you can add different devices to your exercise routine to strengthen the pelvic floor muscles even more. This can help tighten your vagina even more. The most popular aids are Kegel balls and Kegel weights. Here we will explain how to use them properly.
How to prepare Kegel balls and weights
Before inserting Kegel weights or balls, you will need to wash them with warm water and antibacterial soap, then add a liberal amount of lubricant. Water-based lube is best. It’s also the easiest to clean up and won’t leave any stains on your clothing. It’s up to you which kind of Kegel trainer you want to try. Some are specifically designed for beginners.
How to insert Kegel balls and weights
Once you have applied lubricant to your Kegel balls or weights, you will need to either lie down or stand in a comfortable position. If you’re trying this for the first time, you might find it easier to insert Kegel balls while you’re lying on your back. If you have decided to use Kegel weights, a standing position with one foot up on a step or chair may be more comfortable.
- How to use Kegel balls — While you are lying on your back, slowly and steadily insert the first Kegel ball into your vagina. If you are a beginner, use Kegel balls that are attached to each other with string. Once this ball is inserted, be sure to tuck the string between the two balls into your vagina as well. Now you can insert the second ball. If there is a removal string, make sure that this string remains outside of your vagina. Now that they are inserted as far in your vagina as is comfortable, tighten your pelvic floor muscles and go about your normal daily activities. They can typically stay in place for up to six hours.
- How to use Kegel weights — These are available in different weights. When you’re just starting out, it might be best to start with the lightest option. You use Kegel weights slightly differently than the balls. Once you wash and lubricate them, insert the Kegel weights into your vagina like you would a tampon. Standing up might be a good position to try. Insert the weight by holding onto the attached string. Once it’s inserted, tighten your pelvic floor muscles. You will feel it lifting away from your hand when it is on the string. Stand with this weight in place and try to hold it with your tightened muscles for about 15 minutes. If this is too difficult, you can sit to accomplish this. When you are able to hold the weight for 15 minutes for 2–3 days in a row, then you can progress to the next weight. Make sure you can comfortably hold the current weight for the appropriate amount of time before moving on to a heavier one.
Basic Kegel exercises
If it’s hard to hold the Kegel weight in place, drop down to a lower weight and practice with it for a few more days. Just like any other muscle in your body, your pelvic floor can become fatigued. This may make you a little sore. If you are really sore, give your body a break for a day or two and then try again.
So, what do you do if the lightest weight is still too heavy to hold in a standing position? There are some basic exercises that you can do to strengthen your pelvic floor muscles to accomplish this.
- Exercise 1 — Lie on the floor with your back flat and your knees bent with feet flat on the floor. In this position, insert the lubricated ball into your vagina. After you insert it, practice tightening your pelvic floor muscles and give the string a gentle tug. This will do two things: It will help you identify the correct muscles to tighten and help strengthen them at the same time. The goal is to keep the weight in place.
- Exercise 2 — Lying on your back, practice tightening and relaxing your pelvic floor muscles as you would with normal Kegel exercises. You can do this several times. Inhale and relax the muscles, then exhale and tighten the muscles. Repeat these two exercises for several days in a row before moving on to the next exercise.
- Exercise 3 — This floor exercise is done on your hands and knees after exercises one and two. Keep your hands and knees about shoulder-width apart, with your back flat. There is no pelvic movement with this exercise, so it may take some practice to remain still while practicing this one. As with exercise number two, inhale and relax your pelvic floor muscles, and then exhale and tighten your muscles. Repeat this up to 10 times each session. When you have done this for several days in a row, try the standing position again.
How to remove Kegel balls and weights
The easiest way to remove Kegel balls and weights is to do basically the same process as when you inserted them, but in reverse. This can be done by either lying down on your back or standing. Apply some additional lubricant to your vaginal opening and gently pull on the attached string to remove the ball or weight.
If you are using individual Kegel balls, apply lubricant to the vaginal opening and squat. While you’re squatting, use your muscles to push the Kegel balls from your vagina.
It’s extremely important to keep your Kegel balls and weights clean. Make sure to wash and dry them before and after you use them every time. Store them in a clean, dry, safe place, and inspect them before each use.
A final quick hint about Kegels, Kegel balls, and Kegel weights: Not only are they great tools to strengthen your pelvic floor muscles and tighten your vagina, but they can also be used when you masturbate and during foreplay with a partner.