It happens so, that there are problems in our lives that we are ashamed to talk about. Vaginal looseness is one of them. In fact, this issue is no different form all the others that can happen to a woman’s body, yet, since it is all about private parts, it may be difficult to talk about.
What is more, this issue has a great tendency to destroy a woman’s sexual life. The reason for that would be not some kind of discomfort or anything of the kind, that would be caused by woman’s self-loathing, lack of confidence and embarrassment.
To save you from that, we are going to talk about some very effective exercises to help you get that tightness back.
#1. Bow Pose
- From a prone position with the abdomen on the earth, the hands grip the ankles (but not the tops of the feet) with knees no wider than the width of your hips.
- The heels are lifted away from the buttocks and at the same time the thighs are lifted away from the earth working opposing forces as the heart center, hips and back open. The gaze is forward.
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- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
- Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
#3. Glute Bridges
- Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight. Place your hands out to your sides palms flat for stability.
=- Raise your glutes off the floor by extending your hips upward while pushing down through you heels. Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
- Return to the start position by lowering your hips back to the floor. Pause then repeat.
- Lie face down in a push-up position. Keep your palms on the floor next to your shoulders and your feet flexed with the bottoms of your toes on the floor.
- Take a deep breath and press up into a pushup. Your body should make a straight line from your heels to the top of your head.
- Draw your navel toward your spine and tighten your buttocks. Look at the floor to keep your head in neutral position and breathe normally.
- Hold for at least 10 seconds and lower yourself back to the floor.
#5. Straight Leg Raise
- Sit or lie down on you back with your legs straight out in front of you.
- Bend the knee of your non-operated leg to a 90-degree angle keeping your foot flat on the floor.
- Tightenten the muscles on your straight leg by trying to contract your quadriceps.
- Keep your quad tightened, and then slowly lift the operated leg six inches off the floor (by contracting the front thigh muscles.)
- Hold for three seconds. Slowly lower your leg to the floor.
#6. Cobra Abdominal Stretch
- Lie face down with your hands under your shoulders. Point your feet downwards to lengthen your spine.
- Slowly push your torso up as far as you comfortably can – try to get your hips to rise off the floor slightly. Hold the stretch and then lower down to starting position.
- On a mat or comfortable surface, lie on your left side. Place your left hand behind your head while placing your right hand across your body.
- Bend your stacked knees so that your feet are behind you. Begin the movement by lifting the left knee up while keeping the feet together.
- Pause at the top of the movement and slowly lower your left knee down to the starting position.
- Lie flat on an exercise mat, extending your arms straight back behind your head. Fully extend your legs also.This is the start position. Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
- At this point, your legs should remain fully extended at between 35-45 degrees from the floor. Your arms should be fully extended, parallel to your legs. Your upper body should be raised off the floor. Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
READ MORE: 8 exercises that can help you reduce lower back pain
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