HEALTH

How to Firm up Your Sex Muscles

It can be embarrassing to discuss issues related to sexual intercourse, but many women experience looseness of the sex organ, particularly after having several children. Your medical practitioner won't be surprised to hear that you've got these concerns. Are you embarrassed to have sex because you feel too loose? Perhaps, your partner has complained about your lack of grip in the right place. Medical assistance is always helpful. Talk with your partner about your worries, although it may be embarrassing or hard to do. These unexpected changes are part of a person's life and it's normal to accommodate them over a person's life span or a long-term relationship.

Child bearing expands the muscles of the pelvis (i.e. the same muscles that are used in holding the flow of urine). It so happens that the same muscles are very important in successful sexual intercourse. This means that a woman who’s ‘leaking’ urine for instance, needs to tone, tighten or firm up her pelvic muscles. This is the reason why Kegel exercises are recommended. They will do two things for you; first, Kegel exercises will strengthen pelvic floor muscles, the muscles that stretch during childbirth, thus helping improve sexual pleasure (more intense orgasms) by making the muscles stronger and more elastic. Secondly, they can improve bladder tone so that you don't leak urine. They won't actually make your passage smaller, but they can make the opening tighter.

How to do Kegel exercises

Kegel exercises are easy to do and can be done anywhere, anytime.

1. Sitting or lying down, contract the muscles you would use to hold your urine (think potty training). You’ll feel your pelvic muscles squeeze. If your stomach or buttocks muscles contract at the same time, it means you’re contracting the wrong muscles. Keep practicing until you get it right.

2. When you've discovered which muscle it is that is actually used, squeeze for 3 seconds and then relax for another 3 seconds.

3. Repeat this exercise 10 to 15 times each session, 3 times a day. You can also do your kegel exercises each time you visit the ladies to take a pee, holding your urine for a few seconds at a time, and letting it go again, increasing the length of time you hold it, as the days go by.

Kegel exercises are most effective when done regularly.

If you do Kegel exercises enthusiastically and regularly, and notice no change at all, ask your health care provider about other methods to strengthen your pelvic floor muscles. There is nothing to be ashamed about — this is a common experience for women. 

By Chizzy Okoye