Tightening vagina after delivery: 7 Ways to get back in shape down there!
Mums, if you have had a 'normal' vaginal delivery, it’s only normal for the vagina to be larger than it was before, because during childbirth, the pelvic muscles get stretched and the vaginal muscles loosen.
One of the most common complaints new mums get to hear from their hubbies with regards to sex is that, the vagina feels "too loose" and that, they "can't feel anything during sex."
Or as the MayoClinic says, "After childbirth, decreased muscle tone in the vagina might reduce pleasurable friction during sex — which can influence arousal."
This can dampen the mum's confidence and make her feel less sexy, and a bit of a failure in the bedroom.
The amount of vaginal stretching that happens during childbirth depends on:
- The size of the baby
- Whether or not you did pelvic floor exercises during pregnancy to tone those muscles in preparation of childbirth.
- How long you pushed during delivery, and whether forceps or vacuum extraction were used etc
- How many deliveries you’ve had before - each delivery is likely to stretch your vagina a tiny bit more.
The good part? The vagina not only has the ability to expand but also the capacity to contract.
Here then, are 7 ways to tightening vagina after delivery, which can help you get your sexy back in the bedroom!
The best way to tone your pelvic floor muscles is to do Kegel exercises. And it's best to start doing them during pregnancy, as it makes it easier for those muscles to get back in shape post-delivery.
Simply tighten your pelvic muscles like you are trying to stop peeing. The best part about Kegels is that you can do them whenever and wherever you want.
Start by holding the squeeze for 4 or 5 seconds at first. When you get better at them, aim to keep the muscles contracted for 10 seconds at a time, relaxing for 10 seconds in between ‘squeezes’.
Try to do at least three sets of Kegels through your day.
In fact, for best results, it is recommended that mums do Kegels 5 minutes a day, 3 times a day during pregnancy and after birth.
These simple exercises are a great way to tighten your vaginal muscles naturally.
To do a leg raise, lie down on your back on the floor, and raise your legs upwards one after the other. Make sure that your legs are straight while lifting and lowering them.
A variation to this technique involves moving both of your legs sideways.
For best results, do this exercise for around ten minutes, and repeat it for at least five times everyday.
Did you know that during an orgasm, the pelvic floor muscles contract and release?
So the more you orgasm, the more you strengthen your pelvic floor muscles.
And the stronger your pelvic floor muscles are, the better you orgasm. As simple as that. :)
Have you heard of a vaginal cone?
A vaginal cone is a cone-shaped device that looks like a regular tampon, but has weights attached to it. (The weights can usually be inserted into the cones.)
You can start by inserting the lightest cone into your vagina, and try to hold it in with the use of your muscles.
Repeat this twice every day for 15 minutes. Then, gradually increase the weights as you progress.
After using, make sure to wash the cones with warm soapy water and rinse.
Ben Wa balls are small marble-sized balls that can be used to strengthen the pelvic floor muscles and tighten the vagina.
You might want to use lubrication on the balls to help them glide in. Hold the balls inside you by tensing your leg muscles together and doing kegel exercises.
Start out with 15 minutes then try to go longer.
Yoga and pilates also offer benefits when it comes to tightening vagina after delivery.
Yoga poses like the Child’s Pose, Bridge Pose, etc are apparently recommended for this purpose.
However, yoga if done incorrectly can lead to physical problems, so it is always wiser to consult a certified yoga teacher before trying out such exercises.
Well, "you are what you eat", and it applies even to your vagina!
Consuming foods that are high in natural estrogens, such as fenugreek, sesame seeds, pomegranates, soybeans and its products, yarns, carrots, wheat berries and apples can help in tightening vagina after delivery.
It is also beneficial to have lots of wholegrain organic carbohydrates, fresh organic vegetables and fruits, as well as organic lean animal protein.
*Republished with permission from The Asianparent Singapore