Vaginal Exercises: How to Create Happy, Healthy Vaginas
A lot has been written about the mind-body connection. Science supports treating these two parts less like separate entities and more like they are halves of the same whole. When your body feels good, your mind is clear; when your mind feels relaxed and free, so does your body. Some parts of your body are easiest to access via your mind—your pelvic floor, for example. The muscles around your pelvic floor serve an incredibly important function: they protect and support your uterus and bladder, and they function sort of as a hammock for these organs. Having a healthy pelvic floor can make all the difference when it comes to sexual pleasure. But achieving fitness in your vaginal canal and pelvic floor often takes a bit of relaxation and visualization, along with some specific exercises.
Kegel Strength Doesn’t Always Happen Naturally
After going through childbirth, many women learn that Kegels are an integral part of healing the pelvic floor. But even women who aren’t mothers can experience damage to these muscles from the natural process of aging, an injury or surgery, or improperly performed exercises like squats or weightlifting. And, proper use of Kegel balls or other Kegel trainers is a great way to strengthen the damaged muscles.
Though many women feel their Kegel muscles have been “loosened” due to childbirth, the opposite is often true: the pelvic bowl is a place where we store deep tension and develop muscle adhesion. The key to excellent vaginal health and strength is to be able to squeeze tightly but also relax afterward. Only being able to complete one part of the equation leads to abdominal pressure becoming off balance. So while Kegel training is technically used to strengthen this part of the body, you will gain a sense of stress relief as well.
Step One: Breathing
Deep breathing can help you access the core muscles that connect your abdomen to your pelvic floor. In fact, diaphragmatic breathing is one of the first and best ways to help restore health to your pelvic bowl. Essentially, the diaphragm is the muscle at the top of the core that separates your chest cavity from your abdomen, and the pelvic floor muscles are at the bottom of the core. When you breathe deeply and mindfully, you can see how these muscles work cooperatively. A sequence of deep breathing while paying careful attention to the rise and fall of the pelvic muscles is a perfect introduction into pelvic exercise.
To help you visualize the right way to breathe, try this: breathe in through your nose and feel your belly fill up with air. As you exhale (also through the nose), visualize the rise and fall of your diaphragm. Next, bring your mind’s eye to your pelvic floor. Breathe out and engage those muscles, and then relax them as you inhale. Notice which part of the breath is easier, and focus your efforts on the more difficult part.
Step Two: Gentle Exercises
You’ve probably heard about the trick to find out where your Kegels are: stop urinating midstream to identify the muscles. Routinely Kegeling while on the toilet, even though it helps you locate the correct muscles, is a bad idea. You can accidentally train your bladder to stop voiding before it is empty! Instead, these exercises are best done while in a chair, seated on the floor, or lying down, so that the pelvis is in a neutral position. Then, begin squeezing and releasing for longer times, increasing the strength of the squeeze as you are able.
Step Three: Come Meet With Me
Squeezing and releasing is really just the beginning. I can teach you advanced Kegel maneuvers as well as how to use Kegel balls and other trainers correctly. These tools and tips help you see results much faster. For instance, when you first try a Kegel ball, you may not be able to hold it inside you while you stand. But with some practice, you will be able to. I can show you new exercises that can invigorate your libido and set you on a course for optimal vaginal health.
Step Four: Enjoy the Results
Depending on your goals, you may experience augmented vaginal strength, fewer bouts of incontinence, and a decreased risk of prolapse—plus, better orgasms! Additionally, did you know that using Kegel balls can give you better insight into where your g-spot is? That’s right! The g-spot is an area inside of the vulva where the clitoris meets the vaginal wall. When you practice exercises that increase your vaginal fitness, you’ll get a better feel for the areas that could really escalate your sexual pleasure. And if your partner comes, this information can be really beneficial to them, as well!
Now that we’re on the topic, bringing your partners to a vaginal fitness session with me is something I highly encourage. If your partner is a woman, you both have so much to gain from some focused training on pelvic health. If your partner is a man, I can give him ideas that can enhance his sexual health and awareness too, including why Kegels are great for men, why and how to do sensual stretching, how to increase penile sensitivity, and more. Partners will leave with a sense of newfound sexual empowerment and a great pelvic health regimen that can yield lifelong benefits for you both.
And of course, I’d love to help you practice! Contact me here to book an appointment.