The pelvic floor muscles plays an important role in supporting the bowel and the bladder.
If these floors are weak then it can lead to many problems.
Among women it may cause vaginal sensation, backaches and urinary incontinence as it supports the uterus and vagina.
Pregnancy and childbirth are the two common causes that lead to weakening of these muscles.
There are also other causes like obesity, chronic constipation and low estrogen levels.
One of the best way to strengthen the pelvic floor muscles are the kegel exercises.
Following are some of the ways through which you can strengthen your pelvic floor muscles or tighten your vagina: 1) Insert a finger into your vagina and tighten the muscles around your finger.
When you do so your vagina must tighten and muscles must lift.
When you relax you will feel the pelvic muscles dropped back in place.
2) Kegel exercises causes pressure against the bladder so empty your bladder as this will reduce any chances of discomfort or accident.
3) While performing the exercises, you can either sit back or lie down.
Breathe normally and focus more on contracting the pelvic floors only and not the abs, buttocks or the thighs.
4) Contract the muscles for say about 3 seconds and then release.
Follow it for 10 times.
5) A set of 10 kegel exercises must be practiced three times a day.
6) You can slowly increase the duration of holding the muscles to 10 seconds as you continue to gain more strength.
7) You can even practice this exercise while standing also provided that you have perfected the exercise.