Kegel Exercises for Women: How to Improve Tone Vaginal Muscles?


Kegel exercises were first developed to help women who had just experienced childbirth strengthen and tone their pelvic muscles, and that is how these exercises are still thought of today.

While Kegel exercises can help to tighten the tendons around the vagina and help with urinary incontinence, they are also beneficial to all women. Regardless of a woman’s age or her medical history, Kegel exercises can help to improve her sexual health and her ability to have an orgasm.

Who Benefits from Kegel Exercises?

Kegel Exercises

Kegel exercises help to strengthen the muscles that help to support the vagina, uterus, bladder, and rectum. This muscle group is commonly referred to as the pelvic floor muscles, and over time they can weaken and become stretched.

This exercise can help women who have or are experiencing the following health problems.

  • Women Who Are Pregnant Or Who Recently Were
    During childbirth, the pelvic floor muscles can become stretched. Women who are pregnant can do Kegel exercises to help strengthen the tendons in preparation for childbirth. This can help to prevent common problems with urinary incontinence and make giving birth easier. After giving birth the exercise can improve the strength and tone of the pelvic muscles.
  • Women Who Are Suffering From Urinary Incontinence
    This condition is defined as a loss of bladder control, and it can affect women at any time. The most often cause for urinary incontinence is childbirth, and Kegel exercises can help to correct this embarrassing problem. Depending on the severity and the cause for the urinary condition, Kegel exercises can be used to treat or control bladder leakage.
  • To Prevent A Prolapsed Uterus
    Since Kegel exercises help to strengthen the muscles that hold the uterus in place, many women use them to help prevent this condition from developing. A prolapsed uterus occurs when the pelvic floor muscles are weakened, and the uterus begins to slip out of place. In severe cases, the uterus can be seen through the vaginal opening. Women who are in menopause or have given birth vaginally are at a greater risk of developing a prolapsed uterus.
  • Women Who Do A Lot Of Heavy Lifting
    In some instances, women who routinely required to lift heavy objects were often at a higher risk of developing a prolapsed uterus. Over time the additional strain can cause the pelvic floor muscles to weaken and the uterus can begin to slip. Kegel exercises can help to prevent this female health problem from occurring.
  • Woman Who Are Healthy
    Completely healthy women can benefit from doing Kegel exercises at any time in their lives, and it is actually recommended by most healthcare professionals. Even if a woman has not put any strain on her pelvic muscle group, they can still weaken naturally as she grows older. Daily Kegel exercises can help to prevent the deterioration of this important muscle group, and help to keep women healthy throughout their lives.

Kegel Exercises: How To Tone the Vaginal Muscles

There really is not an easier exercise for women to learn, and it can be done almost anywhere without anyone noticing. It is simple, safe, and effective, and it can also help to improve a steel libido for women and response to sexual stimulation.

Here are three tips to strengthen and tone pelvic floor muscles.

1. Locate The Right Muscles
Before you can start Kegel exercises, you need to know if you are exercising the right group of muscles. The easiest way to find them is to wait until you are urinating, and then try to stop the flow of urine. The muscles that you felt contracting are the pelvic floor muscles and the ones that should be exercised.

See Also: Hygiene Rules for Clean and Healthy Vagina

2. Start Exercising Slowly Before Increasing The Tempo
It is a good idea to start doing Kegel exercises slowly, especially if this is the first time. Try repetitive squeezing of the pelvic floor muscles every three to four seconds, before trying to hold the contraction longer. Once you have familiarized yourself with the exercise, you can try holding the muscles taut longer and increasing the number of repetitions.

3. Exercise Regularly
Women will not see an improvement in their pelvic muscle strength overnight, but regular exercising can make a difference. When you are comfortable doing the exercises in your own home, you can also start doing them while you are sitting in traffic or standing in line.


Kegel exercises can improve the overall health of any women, regardless of her age or medical history. They are safe and easy to do and can help to prevent and treat certain feminine health problems. With regular practice, Kegel exercises can also help to improve a women’s sex life.