Pussy Fitness

Whether you’re looking to regain vaginal tightness after childbirth or you’re seeking a stronger orgasm; exercising your pussy has a lot of benefits! Sure, there are creams that claim to tighten the vagina and we know some women swear by vaginal rejuvenation but why put chemicals in your body or go through painful procedures when you can develop a low pressure Pussy Fitness routine that produces results?

What “Pussy Fitness” refers to is exercising the PC muscle, or pubococcygeal muscle, sometimes called “Kegel exercises” or simply “Kegels”. This muscle, found in both sexes, runs from the pubic bone to the tailbone, cradling the internal sexual organs. Having a well-toned PC muscle improves orgasms, leads to better bladder control later in life and during pregnancy, and an easier time during natural childbirth. The great news, once you locate it, is that the PC muscle is easy to exercise. There’s no set-aside time or equipment required, though there are many products that can enhance your workout.

To find your PC muscle, you can imagine you are holding your urine stream or actually try to stop it while on the toilet. Another technique is to insert a finger inside your vagina and squeeze the surrounding muscles. You should feel your vagina tighten and pelvic floor move upward then back down to the starting position when you relax.

Caution: Don’t make a habit of starting and stopping your urine stream. Doing Kegels with a full bladder or while emptying your bladder can actually weaken the muscles and can also lead to incomplete emptying of the bladder, which increases risk of a urinary tract infection.

How do you know what you’re working with? If you can snugly squeeze around 1 inserted finger, you have a well-toned PC muscle. If inserting 1 finger is uncomfortable you likely have overextended (or tight) PC muscles, and if squeezing snugly around 1 finger is difficult your PC muscle is underdeveloped (or loose). Luckily, doing kegel exercises helps with regaining elasticity and tightening the muscles.

Now for the workout! Feel free to make a Kegel mix on your iPod. We recommend something mid-tempo or relaxing. This is more like pussy yoga than aerobics (that comes later when you’re getting your sex on). Just like with any other muscular rep, in order to work both sides of the muscles you want to tighten and release the muscle with the same control and intention. If you take your time with the tighten and then allow a quick release you are not getting the same benefits of the exercise (this is especially important for anyone with tight PC muscles because the release also helps build the muscle memory for relaxing the muscles)

Make sure you empty your bladder completely, then sit or lie down and:

EXERCISE 1

1. Contract your pelvic floor muscles for three seconds.
2. Hold the contraction for three seconds then relax for three seconds.
3. Repeat 5-10 times, increasing reps as it becomes easier to do.
4. Adding more seconds to your contract/relax routine will help you strengthen over time. Try to work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
5. Don’t hold your breath. Relax and breathe, coordinating your breathing with your exercises.

EXERCISE 2

1. Contract your pelvic floor muscles half way, hold for one beat
2. Contract your pelvic floor muscles all the way, hold for one beat.
3. Relax your pelvic floor muscles half way, hold for one beat.
4. Relax your pelvic floor muscles all the way, a complete release involves pushing/bearing down so that it feels you are pushing your pelvic floor to your vaginal opening.
5. Adding a third tighten/release so that you only tighten a third of the way, then 2 thirds, then completely and do the same with the release helps you to develop more control over the PC muscle.
6. As you gain more control, focus your exercises on isolating and tightening only your pelvic floor muscles and not relying on your stomach muscles.

Toys work great as a resistance tool and to maintain awareness and focus on these muscles. Lube up some exercise balls on a string, like the  Fun Factory Smartballs insert them into your vagina, and gently pull on the string, squeeze to keep the balls in place, then relax and repeat. You can even get an exercise ball kit, like the  Je Joue Ami Vaginal Exerciser Kit, which comes with three balls of increasing weight, letting you work up to the heaviest as you gain more control. The sleek and sexy  Lelo Luna Beads offer an elegant alternative to traditional Kegel balls. Each sphere contains an inner ball which gently rumbles as you move, offering internal stimulation, while building muscle tone. It’s the most fun work out you will ever have!

The bonus with exercise balls is that they can be worn discreetly as you go about your day, squeezing your PC muscle as you blog, ride your bike, or go to work, and there’s a smaller ball inside the outer ball that rumbles around pleasantly as you move. Awesome, right? Now all you need is some of those shoes that allegedly give you a workout just by wearing them and you can totally cancel your gym membership. Just kidding.