Q: Rocco, I just turned 32 and after having my fourth child last year I have noticed that my vagina is really loose and both my husband and I do not enjoy sex as much as we used to.
Are there any exercises that I can do to tighten my vagina. All I do now is attend a spinning classes 3-4 times a week and chase down four kids.
A: It’s obvious that you aren’t doing any exercise whatsoever to tighten the area you are asking about.
For any part of the body to get back in condition (or tightened, as you so eloquently put it) you would need to contract and release the muscle throughout its range of motion in a specific repetition range. What has happened to you is something similar to that of saltwater taffy.
Although salt water taffy is pliable (can bend and twist), once it is stretched it has a hard time coming back to its original shape, unless forced back though human hands.
The muscles of the vaginal canal don’t have a wide range of motion — it’s actually several centimeters.
The most efficient way to “train” your vaginal muscles is by doing an exercise called “Kegals” (pronounced “ka-gills” named for Dr. Kegal). These exercises are done by concentrating on clenching and unclenching your pubococcygeal muscles (aka your PC muscles), otherwise known as your “pelvic floor.”
It takes some hard concentration to get it right, especially after four kids.
I don’t know if I should write this, but I’m going to anyway: ask your husband to help out by inserting his fingers into your vagina and having you try to apply pressure or squeeze them. After several weeks of this training the pressure should be significant and then you will know that you’re properly tightened.
A side effect of performing “Kegals” in rhythmic movements is longer and more controlled orgasms.
I want to thank you for tuning in to the Dr. Ruth portion of askROCCO.
Rocco Castellano is the co-founder of askROCCO Media, which provides boot camps, seminars, media content and online fitness services at askROCCO.com. He is certified by the National Academy of Sports Medicine and has written “askROCCO Uncensored v1” available at bookstores. Ask your personal
fitness questions at askROCCO.com.