How to Strengthen Vaginal Muscles
Sit on a rolled towel to make it easier to feel your muscles.. Sit up straight so you can fully contract the pelvic floor muscles.. Imagine that you're urinating and stopping the flow.
Steps
Sit on a rolled towel to make it easier to feel your muscles.
Sit on a rolled towel to make it easier to feel your muscles.
Sit up straight so you can fully contract the pelvic floor muscles.
Sit up straight so you can fully contract the pelvic floor muscles.
Imagine that you're urinating and stopping the flow.
Imagine that you're urinating and stopping the flow.
Repeat this while you pay attention to your lower body.
Repeat this while you pay attention to your lower body.
Insert a clean finger into your vagina to feel your muscles contract.
Insert a clean finger into your vagina to feel your muscles contract.
Sit up straight or lie flat on your back.
Sit up straight or lie flat on your back.
Breathe in deeply and relax your pelvic floor muscles.
Breathe in deeply and relax your pelvic floor muscles.
Exhale while you contract your pelvic muscles.
Exhale while you contract your pelvic muscles.
Hold the contraction for 3 to 6 seconds.
Hold the contraction for 3 to 6 seconds.
Relax your pelvic floor muscles for 6 to 10 seconds.
Relax your pelvic floor muscles for 6 to 10 seconds.
Do 2 to 3 sets of Kegel exercises a day for at least 4 to 6 weeks.
Do 2 to 3 sets of Kegel exercises a day for at least 4 to 6 weeks.
Stand with your back against a wall.
Stand with your back against a wall.
Breathe in and lower your back down until your hands are level with your knees.
Breathe in and lower your back down until your hands are level with your knees.
Hold the squat for 3 to 10 seconds.
Hold the squat for 3 to 10 seconds.
Exhale and contract your pelvic floor muscles as you slide back up the wall.
Exhale and contract your pelvic floor muscles as you slide back up the wall.
Rest for 10 seconds before doing another squat.
Rest for 10 seconds before doing another squat.
Comments (0)
No comments yet. Be the first to share your thoughts!