I have a young G/F who wants to know how to keep her pussy tight. I know there are exercises females can do, to work the muscles of the vagina and groin area. can you tell me and her how you do them. Thanks!

Ron, Male

Hello Ron. While there are excersises that females can do to strenghten the muscles in the genital area, they are known as Pelvic Floor Excercises and are designed mainly to assist in the rebuilding of weakend muscles through events such as childbirth or surgery. The main symptom of weakened pelvic floor muscles is loss of bladder control, which at your girlfriend's 'young' age should not be a problem.

While your girlfriend should have no need to excercise her pelvis at this stage of her life, it can be done as follows:-

How to contract the pelvic floor muscles

This first thing to do is to correctly identify the muscles that need to be exercised.

Sit, or lie comfortably with the muscles of your thighs, buttocks and abdomen relaxed. Tighten the ring of muscle around the back passage as if you are trying to control diarrhea or wind. Relax it. Practice this movement several times until you are sure you are exercising the correct muscle. Try not to squeeze your buttocks.
When you are passing urine, try to stop the flow mid-stream, then restart it. Only do this to learn which muscles are the correct ones to use and then do it only once a week to check your progress. If you feel comfortable, another way to check that you are using the correct muscle is to place one or two fingers in your vagina then squeeze the pelvic muscles. Squeezing the muscle will grip the fingers. If the muscles are very weak, you may not feel much of a grip until they improve with exercise. Strong muscles will produce a squeezing and drawing up effect.

DOING PELVIC FLOOR EXERCISES

Now that you can feel the muscle working, exercise it by:

Tightening and drawing in around the rectum and the vagina and the urethra all at once, lifting it UP inside. Try and hold this contraction as you count to five then release and relax. You should have a definite feeling of "letting go".
Repeat ("Squeeze and lift") and relax. It is important to rest for about 10 seconds in between each contraction. If you find it easy to hold for a count of five, try it for longer up – to ten seconds.
Repeat this as many times as you are able up to a maximum of 8-10 squeezes.
Now do five to ten short, fast, but strong contractions.
Do this exercise routinely at least 4-5 times every day.

While doing the exercises:

DO NOT hold your breath

DO NOT push down instead of squeezing and lifting UP

DO NOT tighten your tummy, buttocks or thighs.

MAKING THE EXERCISES PART OF YOUR DAILY ROUTINE

Once you have learned how to do these exercises, they can be done during everyday activities. Such activities might include:

Showering
Brushing your teeth
After urinating
Watching T.V.
Stopped at traffic lights in the car
Putting on the kettle
It might be helpful to have at least five regular times during the day for doing the exercises.

OTHER THINGS YOU CAN DO TO HELP YOUR PELVIC FLOOR MUSCLES

Share the lifting of heavy loads
Avoid constipation and prevent any straining during a bowel movement
Seek medical advice for hay-fever, asthma and bronchitis to reduce sneezing and coughing.
Keep your weight within the right range for your height and age.

I hope this helps not only Ron's girlfriend, but older women who may be having bladder control problems.

Doctor Dan