How to tighten the Vagina with Kegels

  As we age, our muscles tend to loose tone and become weaker, and the vaginal muscles are not exempt. But the good news is that we can minimize this with regular Kegel exercises. In order to practice kegels, your PC and pelvic floor muscles must be trained to improve their strength and performance. Locate the PC muscles by inserting a finger into your vagina and trying to squeeze your finger. Make sure you’re not also tensing your thighs, buttocks, or anal muscles. Then try these exercises:

1) The short squeeze. Contract the PC muscles 10 times at approximately one squeeze per second. Inhale gently as you contract and exhale when you release. Start with two sets of 10. Gradually build up to two sets of 50 a day.
2) The long squeeze. Hold the muscle contraction for a count of three. Relax between contractions. Work up to holding for 10 seconds and relaxing for 10 seconds. Start with two sets of 10 each and gradually build up to two sets of 50.

3) Pull-in, push-out. Pull up the entire pelvic floor as though trying to suck water into the vagina, and then push out or bear down as if trying to push the water out. This exercise uses the abdominal muscles as well as the PC muscles. Do this five times in a row. Build up to 10 sets.

4) The elevator. Imagine that there’s an elevator in your pelvic region and that you want to raise it up floor by floor. Starting at the ground floor, go up to the first floor, then up the second floor, and last, to the third floor. Then gradually allow the “elevator” to go back down, stopping at each floor. Once you get to the ground floor, completely relax the muscles you’ve just exercised. Start with one set of 10 repetitions and build up to five sets of 10.

  You can break up your exercises and do them in two or more sessions daily (in fact, I would recommend it) and still get the same benefits as long as you complete the total number of repetitions. Vary your position from standing, to sitting, to kneeling, to sitting in order to completely exercise the pelvic floor muscles.
  If you need a more detailed guide then I suggest Beyond Kegels Third Edition,but there is a lot of free information on the Internet.