Vaginal Tightening Exercises

How to Strengthen Vaginal Muscles with Exercise

Vaginal tightness isn’t something we ladies like to talk about. But just like guys care about the length and girth of their members, we care about how tight we are down there.

The tighter we are, the better the sex – for everyone.

Lots of things can make your vagina feel looser than it did in the past:

  • Pregnancy
  • Aging
  • Poor pelvic floor muscle strength

Sure, you can get surgery to fix the problem – but that’s a costly and risky option. I’m going to show you how to make your vag tighter naturally at home with just a few simple exercises.

In fact, many of these exercises are recommended by doctors. But before we get into that, let’s talk about how these exercises work to tighten your vagina.

How Do Vaginal Muscle Exercises Work?

how to make vagina tight

Vaginal tightening exercises actually work your pelvic floor muscles. If you’ve ever taken a yoga class, you’ve probably heard this term before.

These are the muscles below your bladder, your bowels and your uterus. Your pelvic floor muscles hold all of these parts in place.

By exercising and tightening these muscles, you gain quite a few benefits, like:

  • Tightening your vaginal muscles during sex whenever you please
  • Orgasming easily – and with more intensity
  • Preventing urinary incontinence

Just like with any other type of exercise, you won’t see a huge difference overnight. But in 30 days or less, trust me – you’ll start feeling it. You’ll enjoy sex more. You’ll regain your confidence. You’ll start having orgasms like never before.

What are the Best Exercises to Tighten Your Vagina?

The Kegel Is The #1 Exercise To Tighten Vagina Walls

If you’re worried about embarrassing yourself with these exercises, don’t be. These are natural exercises, and some of them you can do anywhere and without anyone knowing.

Oh, did I mention they’re fun? They’ll lead to even more fun in the future, too.


Kegels are probably the best known vaginal exercise. They’re great because no one will ever know you’re doing them (you’ll see why in a minute).

Kegels target the pelvic floor muscles that form the base of the vagina. They can help with incontinence, which occurs when the muscles that support the urethra start to weaken.

This exercise is surprisingly easy to perform and it’s really effective at tightening the vagina.

How to Do Kegels

  • Get comfortable.
  • Start by contracting your vaginal muscles as hard as you can – as if you were trying to stop yourself from peeing.
  • Hold the contraction for ten seconds.
  • Release and repeat ten times.

Start with ten repetitions, and then work your way up to 50 or 100. Go slowly. There’s no need to rush to get to 100. The key thing here is to move up gradually and safely.


Yoga is a natural strengthener of pelvic floor muscles. That’s why teachers are constantly telling you to firm your pelvic floor muscles. As you move from one position to the next, you’ll need to contract and release these muscles.

Several yoga poses can help strengthen your vaginal muscles, including:


Malasana (Yogic Squat)

Malasana (Yogic Squat)

  • Stand with your feet mat-width apart and pointed slightly outward (toes off the mat, heels on it).
  • Bend your knees and slowly lower into a squat.
  • Separate your thighs to be slightly wider than your torso.
  • Press your elbows against your inner thighs, and bring your palms together in front of your chest.
  • Pull your tailbone toward the floor and lengthen your spine.
  • Lift the crown of your head up toward the ceiling.
  • Hold the pose for one minute, breathing deeply.

Malasana helps lengthen the pelvic floor while stretching tight hips.

Legs Up the Wall

Legs Up the Wall

This is a calming pose that’s great for relaxing your pelvic muscles.

  • Sit on the floor.
  • Swing your legs up against the wall.
  • Lower your back and head to the floor.
  • Keep your legs straight and up against the wall.
  • Keep your hands out to your sides, palms facing up.
  • Take a deep breath and close your eyes.
  • Hold the pose for one minute.

Reclined Bound Angle

Reclined Bound Angle

  • Lay down on your mat with your knees bent and your feet flat on the floor.
  • Slowly open your legs, allowing your knees to fall out to the sides.
  • Bring the soles of your feet together.
  • Take a deep breath and close your eyes.
  • Hold for one minute.

This pose is great for opening the hips and stabilizing the pelvic floor muscles.

Child’s Pose

Child's Pose

  • Kneel down on your mat, and move your knees mat-width apart. Toes should be touching.
  • Walk your hands forward and lower your torso to your thighs.
  • Rest your forehead and nose on the mat.
  • Extend your arms outward and press your palms into the mat.
  • Hips should be rested on your heels.
  • Close your eyes and take a deep breath.
  • Hold the pose for one minute, or as long as you need.

Child’s pose opens your lower back, which allows your pelvic floor muscles to stretch and expand each time you inhale.


female squat form

Squats can do more than just give you a nice booty and thighs – they can also help you tighten your vaginal muscles.

This is a compound exercise that works both the glutes and the core, A strong core also means a stronger pelvic floor. When you engage these muscles as you perform the exercise, it works as a type of Kegel.

How to Do Squats

  • Stand with your feet a little wider than shoulder-width apart.
  • Lower yourself down until your thighs are parallel to the floor.
  • Stand back up, putting your weight into your heels.

Some experts recommend doing squats against the wall and holding for at least ten seconds to engage the pelvic floor muscles.

Vaginal Weight Lifting

Vaginal Weight Lifting

Yes – vaginal weight lifting is a thing. And while it’s effective, it needs to be done with the help of a professional.

It’s not as hard or as scary as it sounds. No, you won’t have to hang a weight from your vagina like those cringeworthy pics you’ve seen online. I’m not even sure that’s okay or healthy.

Try Je Joue’s Ami Balls or LELO’s Kegel Training Intimins instead. These go half inside your vagina and half out, so your muscles contract involuntarily. These involuntary contractions help strengthen your vaginal muscles.

You can pair these weights with active contractions, or you can just let them work their magic on their own. Talk to your doctor about using these weights and be sure to follow the instructions properly.

It is possible to tighten your vaginal muscles without expensive surgery. These four exercises will firm and strengthen your pelvic floor muscles to give you a tighter vagina and a better sex life.

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