Whether you want to restore vaginal firmness after childbirth or to achieve a stronger orgasm, exercising the vagina can be very beneficial. "Vaginal fitness" refers to exercising the PC muscles, also known as the pubococcygeus muscles, sometimes called "Kegel exercises" or simply "Kegel".
Whether you want to restore vaginal firmness after childbirth or to experience a more intense orgasm, exercising the vagina can be very beneficial! Of course, some creams claim to tighten the vagina, and we know that some women firmly believe in the rejuvenation of the vagina. But since we can develop a relaxed and effective habit of vaginal exercise, why would we need to inject chemicals into the body or undergo painful surgeries?
"Vaginal fitness" refers to exercising the PC muscle, also known as the pubococcygeus muscle. Sometimes it is called the "Kegel exercise" or simply "Kegel". This muscle exists in both men and women. It extends from the pubic bone to the coccyx and wraps around the internal sexual organs. Having a strong PC muscle can improve sexual climax, better control the bladder in old age and during pregnancy, and make natural childbirth easier. The good news is that once you find it, you will find that the PC muscle is very easy to exercise. No special time or equipment is required, but there are many products that can enhance the effectiveness of your exercise.
Let's start exercising! You can use your iPod to create a mix of Kegel exercises at will. We recommend some medium-speed or relaxing rhythms. This is more like vaginal yoga rather than aerobic exercise (aerobic exercise is something you do after having sex). Just like any other muscle training, to exercise both sides of the muscles, you need to tighten and relax the muscles with the same control and intention. If you tighten the muscles slowly and then relax quickly, you won't get the same exercise effect (this is especially important for PC muscle tension people because relaxation also helps to establish muscle memory and thus relax the muscles).
Make sure to completely empty your bladder, then sit down or lie down and:
Exercise 1
Contract the pelvic floor muscles for three seconds.
Hold the contraction for three seconds, then relax for three seconds.
Repeat 5 to 10 times. As the practice becomes easier, you can increase the number of repetitions.
Increase the duration of the contraction/relaxation exercises to help you gradually build strength. Try contracting the muscles for 10 seconds each time, and relax for 10 seconds between each contraction.
Don't hold your breath. Relax your breathing and make it coordinated with the exercise.
Exercise 2
Contract the pelvic floor muscles by half, hold for one beat.
Completely contract the pelvic floor muscles, hold for one beat.
Relax the pelvic floor muscles halfway, hold for one beat.
Fully relax your pelvic floor muscles. The full relaxation requires pushing/forcing downward, so you will feel that you are pushing the pelvic floor towards the vaginal opening.
Increase the third tightening/relaxation. This time, you only tighten by one-third, then tighten by two-thirds, then fully tighten, and perform the same operation for relaxation. This can help you better control the PC muscles.
When you gain more control, the focus of your exercise is to isolate and tighten your pelvic floor muscles, rather than relying on your abdominal muscles.
Toys can serve as excellent resistance tools and help maintain awareness and focus on these muscles. Coat some fitness balls (such as Fun Factory Smartballs) with lubricant, insert them into the vagina, gently pull the strings, squeeze to fix the balls in the proper position, then relax and repeat. You can even get a fitness ball set, such as Je Joue Ami vaginal exercise set, which comes with three balls of increasing weights, allowing you to gradually increase to the heaviest after gaining more control. The smooth and sensual Lelo Luna Beads is an elegant alternative to traditional Kegel balls. Each ball contains an inner ball that makes a gentle rumbling sound as you move, providing internal stimulation while exercising the muscles. This is the most interesting exercise of your life!
