What is a Kegel? | Kegel Exercises | Using Weights | Kegel Exercises | Exercise Examples
If you find yourself wondering why you pee when you laugh or why sexual activities are seemingly less enjoyable, you’re not alone! If you have had a baby or lift heavy weights, you have most likely damaged your pelvic floor muscles.
These pelvic muscles support the bladder, vagina, vaginal walls, and rectum. If they are weak, it can leave you feeling as though your body is just not the same, especially when it comes to your sex life. The great news is that most of this is treatable!
The vagina, vag, the V, whatever you prefer to call it, can be stretched during pregnancy, delivery of a baby, and from lifting heavy weights. All these activities can lead to weakening of the pelvic floor.
This can make the vagina itself feel loose, which can make sexual activity seem dull. If you or your partner have noticed a change in your body, it can be quite frustrating, and women commonly look to tighten their vagina through strengthening their pelvic floor muscles.
This will absolutely lead to improved sensation during sex, and more intense orgasm, for both of you!
Tight? Start here!
Simple Exercises for Tightening Your Vagina
So, what exercises or tools should you use to tighten your vagina? The most effective way is a combination of Kegel exercises and vaginal weights.
What is a Kegel?
Just like the other muscles in your body, vaginal muscles need to be exercised in order to gain strength and control. A proven way to work to tighten these vaginal muscles is through a Kegel exercise, which is a contraction of these vaginal muscles (also known as pelvic floor muscles).
A Kegel is done by imagining that you are trying to stop peeing mid-stream by tightening your pelvic muscles. The best way to do this is by breathing while you do the contraction for maximum results.
How to Do Kegel Exercises
- Visualize your urethra as a telescope
- Contract your pelvic muscles as if you are trying to stop yourself from urinating
- Inhale, remain relaxed. Exhale and perform the Kegel
- Hold for 5 seconds, relax for 5 seconds. Repeat 10 times
- Perform the exercise 4 times daily
- Work up to 10 second holds
You will need to focus on isolating only your pelvic floor muscles while performing these Kegel exercises. If you’re having difficulty isolating these vaginal muscles, an excellent way of visualizing your pelvic floor muscles during Kegel exercises is to imagine that your urethra is a telescope and you’re trying to draw that telescope up and into your body. Inhale, and relax everything. Exhale and contract your pelvic floor muscles at the same time. Hold for 5 seconds. Repeat 10 times, and do this 4-5 times per day. The key to any vaginal tightening exercise is consistency and using progressive resistance. This is best done by using vaginal weights.
Without consistently training your pelvic floor muscles, you will lose the strength and control you've gained through all that hard work, and that’s why combining vaginal weights with a pelvic floor muscle exercise routine is such an excellent idea. Watch the video from Dr. Amanda Olson below.
What are vaginal weights?
Vaginal weights, sometimes called pelvic floor weights, are weights designed to provide additional resistance for anyone doing pelvic floor exercises. Just as you would use free weights to build muscle strength and control at the gym, these weights are specifically designed to do the same for your pelvic floor muscles through the resistance they add while performing Kegels.
Kegel exercise weights are an excellent solution to gaining pelvic floor strength and body awareness. Kegel weights were originally created to help women better understand where the pelvic floor is located, and to help them properly contract the muscles while doing Kegel exercises.
Since many women are actually doing Kegels the wrong way, the weights help to ensure that a proper squeeze and lift is performed for the best results. Additionally, the progressively heavier weights allow women to track their progress, and to progressively and gently challenge the muscles to reach their goals faster.
They can be used to train better overall strength during active Kegels, or to train better endurance of the pelvic floor in a sub-maximal way when they are worn while doing regular household chores for 15-20 minutes.
For these reasons and more, the combination of Kegel exercises with vaginal weights is the most effect way to tighten the vagina and strengthen pelvic floor muscles.
Intimate Rose’s Kegel Exercise System consists of six color-coded progressive weights, with the white weight being the lightest at 25 grams and the purple weight being the heaviest at 125 grams.
Covered in smooth, medical-grade BPA-free silicone, these weights are inserted into the vagina prior to performing Kegel exercises. Just 15 minutes of daily use can help provide additional resistance to help tighten your pelvic floor and vaginal muscles, improving sexual function and resulting in providing you with a better sex life.
Kegel Weights
Start Tightening With These 3 Exercises
The following Kegel exercises are a great place to start if you’re looking to tighten your pelvic floor muscles. These exercises can be performed with or without the use of a vaginal weight system; you can begin working your pelvic floor muscles without a Kegel weight inserted and then progress to using weights as you condition those pelvic floor muscles to be stronger and tighter.
Sometimes, your pelvic floor muscles might not be strong enough to keep a Kegel weight inside while exercising, but since these Kegel exercises are performed while lying on your back, they are ideal for beginners who have yet yet to become accustomed to performing Kegel exercises with vaginal weights.
Get started tightening your vagina today using the Intimate Rose Kegel Exercise System and vaginal weights.
With just a bit of commitment to some of these exercises, you'll have stronger pelvic and vaginal muscles in no time, paving the way to better sexual performance and a more fulfilling sex life. Remember, it's all about consistency!
Tight? Start here!
