The tissue and muscles surrounding the vagina can become lax due to multiple vaginal births, trauma to the muscles of the pelvic floor -- such as during a difficult childbirth -- or the natural aging process. Combat vaginal laxity at home to experience better sensations during intercourse and potentially improved urinary control.
Do these exercises daily, or multiple times daily, to retrain the muscles of your pelvic floor.
Kegels are a tried-and-true method for tightening the pelvic floor and tissue around the vaginal wall. You can perform them just about anywhere -- sitting at your desk, driving in your car, or simply while watching television.
Your first step is to find the right muscles to strengthen. They’re easily identified while you’re urinating -- the muscles that stop the stream of urine. Once you know which muscles to engage, you’re ready to start the movement.
Kegels are most effective when your bladder is empty. Tighten the muscles and hold the contraction for several seconds. Relax and then repeat up to 10 times. Avoid clenching your buttocks or thighs and breathe normally as you squeeze the pelvic floor muscles.
Squats are known for being a glute builder, but they effectively train your pelvic floor muscles, too. No need to head to the gym and seek out heavy weights though, because bodyweight squats performed at home are sufficient for combatting vaginal laxity.
To do squats, stand with your feet a little wider than your hips. Bend your knees and sit your hips back and down, like you’re going to sit in a chair. Keep your heels firmly planted in the floor. Reach your arms out in front of you as a counter balance and to keep your chest lifted. As you stand back up, push through the backs of your heels to keep your pelvic floor engaged.
Repeat 10-20 times daily for the most benefit.
Hip bridges are known for tightening your gluteal muscles, but can also benefit the muscles of your pelvic floor. Hold a pillow or yoga block between your thighs as you perform the exercise to help you maintain attention on vaginal engagement.
Lie on your back and bend your knees, feet planted about hip distance apart. Inhale and lift your hips up off the floor to form a slope from your knees to your shoulders. Pause for one to two seconds and slowly lower back down. If you have the pillow or block between your thighs, focus on squeezing it tightly with your inner thighs to keep attention on the muscles of the pelvic floor and vaginal wall.
Do 10-20 hip bridges every morning.
Leg lifts tighten your pelvic floor and abdominal muscles. To do them, lie flat on your back on a mat or carpet. Lift your right leg up toward the ceiling, keeping your leg straight for the entire time. Lower it down and then repeat with the left leg. Avoid arching your back as you do the movement. Repeat 10 times per leg.
To complement these at-home vaginal tightening exercises, we offer ThermiVa® here at Precision Plastic Surgery. This noninvasive treatment uses radiofrequency to stimulate collagen remodeling in the tissue for a naturally stronger, rejuvenated vagina. Ask about ThermiVa at your next visit, or schedule an appointment by booking online or calling our office in Riverside, California.