Does Your Vagina Need CrossFit?

Feeling like you have a looser than normal vagina can definitely impact your self-esteem, not to mention your sex life. However when we talk about having a loose vagina, it's actually our pelvic floor that's weak. Our pelvic floor encompasses both the vagina and it's surrounding walls, and if we want to make sure everything is firm, we have to work these muscles, ladies! Here are five different ways to tighten your pelvic floor beyond kegel exercises. (This ain’t your momma’s vagina workout.)

Plus: 10 foods for a healthy vagina

1. Ben Wa Balls

Before there were kegel exercises, there were Ben Wa balls, which were first used in Japan around 500 AD by men to give them added pleasure during sex. Fast forward a few thousand years, and we're now using them to give our vaginas a great workout that strengthens and tones the vaginal walls, making sex even more pleasurable for us and our partner.

Ben Wa balls vary in material and size, but look for ones that are made out metal, silicone or glass which are easier to clean. Newbies should look for ones with a silicone string or chain that makes it easier to pull out. The rule of thumb when selecting them is the weaker your pelvic floor muscles, the bigger the Ben Wa balls you want to start with. Use a little lube while lying down and insert them inside your vagina and leave them in for at least 15 minutes a day. Since these balls are weighted, you'll have to really squeeze your pelvic floor muscles to keep them inside of you.

2. Vaginal Cones

Some users reports better comfort using the cones instead of Ben Wa balls because of their tube-like shape, like a tampon, that fits more comfortably inside the vagina then the round Ben Wa balls. Also, because of the shape, some believe they are actually more effective in working the surrounding vaginal muscles because the shape is similar to that of the vagina as it opens up to the cervix. The cones come in different weights which you squeeze and hold in place while standing, squatting and sitting for 15 minutes per day, twice a day.

3. KGoal

Called the "Fitbit for you vagina," adult toy manufacturer Minna Life has developed this interactive training system that works with a smartphone app to help you exercise your pelvic exercises correctly with the use of biofeedback. Biofeedback is a method of positive reinforcement. The squeezable silicone pillow is inserted inside your vagina conforming to your shape, and if you are squeezing your pelvic floor correctly, you'll see pink lights and feel some great vibration. Preorders are being taken now, with delivery expected to start in January 2015.

Working the muscles surrounding the pelvic floor and that make up our core like the abdomen, glutes and back will keep your pelvic floor muscles tighter for longer.  Two of the easiest and best exercises to start adding to your exercise routine are the bridge and the clam.

4. Bridge

The bridge pose can be done comfortably by most women and is an antigravity position, making it safe for the pelvic floor. Lie on a flat surface with your knees bent, feet flat on the floor hip-width apart, with your palms flat on the floor alongside your body. While squeezing your pelvic floor, press your forearms and hands into the floor while you raise your hips up towards the ceiling, making sure to exhale throughout the movement. Hold for 3 seconds and then lower slowly while breathing in. Don't forget to keep your stomach muscles tight, while doing this for 2 sets of 15 each with a 30 second rest in between each set.

5. Clam

Clamshell exercises work by building the abdominal muscles, balancing the muscular movement between your pelvic floor and your inner and outer thighs to create a more stable core. Lie on your side with your knees bent, ankles stacked and one hand in front, and the other comfortably behind your head. Breathe out as you open your top leg up (like a clam), and breathe in as you lower slowly back down. Engage and tighten your abdomen and pelvic floor, and exhale as you engage your inner thighs and squeeze the pillow. Inhale as you release the pressure without dropping the pillow. Repeat 15 times on each side.