How to Perform Vaginal kegel exercises

Updated: Jun 5



Vaginal kegel exercises are a great way to strengthen muscles in this area, but it is important to do them correctly. This article has advice on how to perform these exercises and correct mistakes you might make when doing them.


Introduction


Many women complain of tightness, pain during sex, and difficulty reaching orgasm. Vaginal kegel exercises can help improve these problems by helping to stretch and strengthen your pelvic floor muscles.


What are vaginal kegel exercises?


Vaginal kegel exercises are basically a type of exercise that helps to improve your pelvic floor muscles. Pelvic floor muscles are located around the vaginal opening and are responsible for supporting your bladder and bowel movements. Weak or inadequate pelvic floor muscles can cause pain during sex, difficulty reaching orgasm, and even incontinence.


How do vaginal kegel exercises work?


When performed correctly, vaginal kegel exercises can help to improve pelvic floor muscle function by stretching and strengthening these muscles.


The exerciser will start by inserting two fingers into their vagina and then using the fingers to make small circles around the opening of the vagina. You should feel a gentle contraction in the muscles around your vagina as you perform the exercises.


When these muscles are weak or tight, they can cause problems with bladder control, sexual function, and overall pelvic stability.


There are a few different ways to perform vaginal kegel exercises.

  1. You can use weights or resistance bands to do simple sets of 10-15 repetitions.

  2. You can also try using a Kegel exerciser, which is a device that you attach to the wall or ceiling and use to do more intense sets of repetitions.

The most important thing is to keep your focus and doesn't overdo it. Start with three sets of 10 repetitions and gradually increase the number as you become more comfortable with the exercises.


Find an exercise routine that is comfortable for you and fits into your daily schedule. Try out different types of exercises and see what works best for you.



How to perform these exercises


There is no one-size-fits-all answer to this question, as the best way to perform vaginal kegel exercises will vary depending on your own body composition and personal preferences. However, some tips on how to perform these exercises effectively can be found below.


1) Start by lying down on your back with your knees bent and feet flat on the floor. Place your hands behind your head, then press down to the floor with your pelvic muscles to lift your hips and pull them towards your chest. Keep your core engaged and hold the position for 30 seconds.


2) After 30 seconds, slowly lower your hips back to the starting position. Repeat the exercise three times for a total of 60 seconds.


3) Once you've completed the exercises, you can begin incorporating them into your regular routine by incorporating them into a workout routine or by performing them during rest periods between sets.


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