When hitting the gym, your goal may be a pert bottom or toned abs, but many of us are neglecting a crucial area – the pelvic floor.
The sling-shaped muscles that run from the pubic bone to the base of your spine supporting the pelvic organs (bowel, bladder, uterus and vagina) are often neglected, but once they become weakened it can lead to health problems such as back pain, not to mention reduced sexual satisfaction.
British wrestling champion, personal trainer and director of Right Path Fitness Keith McNiven has revealed how practicing just a few simple exercises can strengthen your pelvic floor muscles, making your vagina tighter and therefore increasing pleasure.
‘Through life there are a number of circumstances which can take a toll on women’s bodies,’ he said.
‘Women are warriors, and sadly their bodies – particularly the vagina – takes the brunt of the battle. Childbirth, the menopause and general ageing side-effects all weaken the muscles.’
The good news is that sex itself is great for tightening things up with an orgasm working the same vaginal muscles as kegel exercises.
British wrestling champion, personal trainer and director of Right Path Fitness Keith McNiven has revealed how practicing just a few simple exercises can boost your sex life (stock image)
These exercises involve tensing and working your pelvic floor muscles and while there are a number of ways to do them, this one is simple and effective.
HOW TO DO IT
Sit cross-legged on the floor or on a yoga mat. Squeeze your pelvic, vagina and anus as hard as you can.
Hold for two-three seconds and then relax fully but slowly. Repeat 10 times.
If it helps, combine the exercise with taking a deep breath in and out. A muscle is supposed to contract and relax, so it is important to do both, not just tighten. You want the vagina to be flexible, not just strong.
Sitting cross legged and squeezing the pelvic, vagina and anus for two to three seconds is the most effective way to do kegel exercises (stock image)
As well as being great for tightening your vagina, there’s the added bonus of being able to do this move while lying down.
HOW TO DO IT
Start by laying down with your knees up and parted slightly apart with your feet touching the floor.
Slowly but surely raise your hips up off the floor, tensing your glutes as you go. Form a bridge from your shoulders touching the floor and hold at the top, before slowly bringing your hips back down.
Start by laying down with your knees up and parted slightly apart with your feet touching the floor and raise your hips off the floor, tensing your glutes as you go (stock image)
Leg ups are great exercises for tightening your vagina, helping you to build muscle strength and feel wonderful.
HOW TO DO IT
Start by laying on your back, flat to the floor. Tense your tummy muscles and slowly lift your legs up towards the ceiling, one at a time. Do not bend the knee and keep your pace slow to feel the burn in your calves.
This will really help to work your pelvic floor muscles and keep everything right and tight.
Leg ups are great exercises for tightening your vagina. but you must not bend at the knees or go at a fast pace (stock image)
MEDICINE BALL SIT UPS
This is a more advanced option for tightening and it’s great for helping the six-pack at the same time.
HOW TO DO IT
Sit with your knees bent and your feet on the floor. Lay with your back on the floor and whilst holding a medicine ball, slowly sit up, tensing your tummy muscles as you go.
This is a more advanced version of the stomach crunch and will require a lot of balance, but you’ll certainly feel the burn and your vagina will feel tighter in no time.
Medicine balls sit ups are a more advanced version of the crunch and require a lot of balance (stock image)
Having the same effects as kegel exercises, sex is fantastic for strengthening our pelvic floor muscles.
How to do it
There’s no right or wrong, as long as you’re enjoying it. As Dr Ejikeme, consultant physician at UCLH and director of Adonia Medical Clinic says ‘the contractions a woman has while she’s orgasming are the ideal kegels.
‘Your vaginal walls contract at approximately 0.8-second intervals and then peter out as the climax subsides.’