How to Strengthen Vaginal Muscles

This article was medically reviewed by Luba Lee, FNP-BC, MS and by wikiHow staff writer, Jessica Gibson. Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.

There are 12 references cited in this article, which can be found at the bottom of the page.

This article has been viewed 27,532 times.

If you've had a baby, experience incontinence, or are trying to improve your sex life, strengthening your pelvic floor muscles can empower you. It's important to identify the correct pelvic floor muscles that wrap around your vagina so you can begin contracting and releasing them in a series of exercises known as Kegels or wall squats. With regular practice, you'll have more control over the muscles that surround your vagina.

• To find your pelvic floor muscles, sit on an exercise ball or rolled towel and imagine contracting your muscles to stop urinating mid-stream.
• Doing Kegel exercises 2-3 times a day for 4-6 weeks will help make your pelvic floor muscles stronger, which could help bladder control issues.
• You can also do 10 sets of wall squats up to 3 times a day to help make your pelvic floor muscles stronger.

Locating Your Pelvic Floor Muscles

• If it's more comfortable, sit on a large exercise ball instead of the rolled towel.

Did You Know? The pelvic floor muscles wrap around and support your vagina, urethra, and anus. The muscles sling from the sides of your pelvis and from the front to the back of your pelvis to provide support.

• If it helps, sit in front of a mirror so you can check your posture.

• Don't actually practice doing this while you're on the toilet because you could weaken your pelvic floor muscles.

• For example, if you see your abdomen bulging, you're squeezing those muscles instead. Remember that your pelvic floor muscles are the ones you use to hold back a bowel movement or prevent yourself from passing gas.
• You may have a hard time identifying and contracting the muscles if they're weak and you're just starting out. With practice, your muscles will strengthen.

• If you can't feel the muscles tighten, insert 2 fingers and contract the muscles again.

Doing Kegel Exercises

• Try to relax before you begin your exercises. This helps you focus on breathing and contracting the right muscles.

• Relaxing your pelvic floor muscles fully will allow you to contract them more with each Kegel you do.

• Eventually, you'll build a rhythm of breathing with contractions.

• For a slightly different exercise, lie on your back with your knees bent. Position your feet so they're flat and hip-width apart. When you breathe in, lift up your hips. Then, lower them when you breathe out.

• Try to do about 10 contractions followed by resting breaks.

Tip: The more you practice Kegels, the stronger your muscles will get. You can eventually work up to holding the contractions for 6 to 10 seconds at a time. Then, rest the muscles for a full 10 seconds.

• If you struggle to keep with an exercise routine, try downloading an app that reminds you to do your daily Kegels.

Trying Wall Squats

Stand with your back against a wall. Position your back against a wall so you're standing straight and tall. Put your feet one-foot's width in front of you and place them flat so they're hip-width apart. Then, put the palms of your hands down at your sides. [12] X Research source

Tip: Planting your feet slightly in front of you will stabilize you as you lower into the squat. If you place your heels back against the wall, you can't move down into a deep squat.

• If it helps, imagine that you're lowering yourself into a chair.

Hold the squat for 3 to 10 seconds. Hold your breath as you count to at least 3. For a more intense squat, hold it for up to 10 seconds. Remember to keep your palms on the wall at your side while you do this. [14] X Research source

• Take a restful breath once you come back up to standing.

• Try to do 10 squats about 3 times throughout the day.

Expert Q&A

Jumping jacks are also a great pelvic floor exercise if you breathe in and engage the muscles when you spread your legs apart. [17] X Research source

Urinate before starting your pelvic floor exercises, especially if you experience incontinence. [18] X Research source

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1. ↑https://youtu.be/kQKR5uLkeUM?t=144
2. ↑https://youtu.be/kQKR5uLkeUM?t=309
3. ↑https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
4. ↑https://www.mskcc.org/cancer-care/patient-education/pelvic-floor-muscle-kegel-exercises-females
5. ↑https://my.clevelandclinic.org/health/articles/14611-kegel-exercises
6. ↑https://www.mskcc.org/cancer-care/patient-education/pelvic-floor-muscle-kegel-exercises-females
7. ↑https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
8. ↑https://www.mskcc.org/cancer-care/patient-education/pelvic-floor-muscle-kegel-exercises-females
9. ↑https://www.prevention.com/fitness/workouts/a20466790/pelvic-floor-exercises-to-prevent-urinary-incontinence/

1. ↑https://my.clevelandclinic.org/health/articles/14611-kegel-exercises
2. ↑https://medlineplus.gov/ency/article/003975.htm
3. ↑https://youtu.be/_bweG9fBOBw?t=17
4. ↑https://youtu.be/_bweG9fBOBw?t=23
5. ↑https://youtu.be/_bweG9fBOBw?t=36
6. ↑https://www.prevention.com/fitness/workouts/a20466790/pelvic-floor-exercises-to-prevent-urinary-incontinence/
7. ↑https://www.prevention.com/fitness/workouts/a20466790/pelvic-floor-exercises-to-prevent-urinary-incontinence/
8. ↑https://www.prevention.com/fitness/workouts/a20466790/pelvic-floor-exercises-to-prevent-urinary-incontinence/
9. ↑https://www.mskcc.org/cancer-care/patient-education/pelvic-floor-muscle-kegel-exercises-females
10. ↑https://healthblog.uofmhealth.org/womens-health/how-to-do-better-kegels-at-any-age
11. ↑http://www.healthadvocate.com/_mobile/downloads/communications-pdfs/healthy_baby/hbp_f_pelvic_strengthening.pdf

About This Article

This article was medically reviewed by Luba Lee, FNP-BC, MS and by wikiHow staff writer, Jessica Gibson. Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006. This article has been viewed 27,532 times.

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

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