I'm a Woman. How Do I Increase My Libido?
by Ashley Fontenot on Feb 09, 2021
Increasing Libido Naturally In Women
The most obvious ways to increase libido are healthy diet and exercise. I have been a yogini for over 25 years and there are certain muscle tightening exercises to do for the vagina and penis called Mula bandha. Dr’s call them Kegels.
Your pelvic floor muscles form the bottom of your pelvis and support your pelvic organs (uterus, bladder, and bowel). Your pelvic floor muscles are the muscles you would use to stop your stream of urine or keep yourself from passing gas or having a bowel movement (pooping). They’re also the muscles that can contract (tighten) during an orgasm.
When tightening and loosening the pelvic floor muscles, it can strengthen the pelvic floor muscles and bring a surge of energy and blood to the vagina and penis. It also creates a stimulating sensation to body and mind, creating wetness and makes it easier to orgasm.
Below is a complete instruction.
Before you start, get into a comfortable position so your body is relaxed. Most people prefer doing Kegel exercises when lying down on a bed or sitting in a chair. Once you’re familiar with the exercises, you should be able to do them in any position and in any place, such as standing and waiting in a line.
Once you’re comfortable, follow these steps:
- Breathe in deeply through your nose, letting your abdomen rise as it fills with air. Keep your pelvic floor muscles relaxed as you breathe in.
- Breathe out slowly and smoothly through your mouth as you gently contract your pelvic floor muscles.
- Keep your pelvic floor muscles contracted for 3 to 6 seconds (until your muscles start to get tired) while you breathe out. This is called a contraction.
- Breathe in again and release the contraction. This relaxes your muscles.
- Relax your muscles completely for 6 to 10 seconds. It’s very important that you relax fully between each contraction and that you don’t hold your breath. Always spend the same amount of time or longer relaxing your muscles as you did contracting them.
- Repeat this exercise 10 times per session.
If you have pain when you do Kegel exercises, stop doing the exercises right away. Kegel exercises aren’t harmful, but they aren’t appropriate for everyone. When done correctly, most people find them relaxing. They shouldn’t be painful. If you feel pain during or after Kegel exercises, you may not be doing the exercise correctly, or Kegel exercises may not be appropriate for you. Contact your healthcare provider to discuss this.
When to progress to longer contractions
If your pelvic floor muscles don’t start to get tired after a 3 to 6 second contraction, or if your pelvic floor muscles aren’t tired after you do 10 Kegel exercises in a row, you can progress by holding the contractions for 6 to 10 seconds, then relaxing your muscles completely for 10 seconds. Make sure you keep breathing while you hold the contractions.
Your goal should be to hold a strong contraction for 10 seconds 10 times in a row.
If you’re having difficulty with the Kegel exercises, seeing a physical therapist that specializes in the pelvic floor can help. You can contact your healthcare provider for a referral.