5 Exercises to “Reverse” Vaginal Atrophy

Vaginal atrophy — a thinning, drying and sometimes inflammation of the vaginal walls — is one of the most common challenges women face after menopause. 

It’s believed that atrophy of vaginal tissues affects up to half of these women.

So, if you’re in the affected half...

Or you’re in the other half that’s in the clear for now…

Listen up!

You can reverse the signs of vaginal atrophy — with the help of exercises, namely Kegel’s & pelvic floor muscleworkouts!

These exercises can increase blood flow to the vagina, which helps keep the tissue healthy and encourage lubrication. 

It also helps maintain the pelvic floor muscles, which can also be weakened as we age.

So without further ado, let’s get to the exercises:

#1: Kegels

Important tip: Always empty your bladder before doing Kegel exercises. As a beginner, you should find a quiet, private place to sit or to lie down before doing your exercises. As you practice, you’ll find you can do them anywhere.

To do Kegels, you have to first locate your pelvic muscle.

Here are a few ways you can do just that:

• Pretend you are trying to avoid passing gas.
• Pretend to tighten your vagina around a tampon.
• Placing a clean finger inside your vagina and tightening your vaginal muscles around your finger.
• Trying to stop your urine mid-flow. 

The muscles you use for this action are your pelvic floor muscles. Get used to how they feel when they contract and relax.

• To perform Kegels, contract these muscles and hold for 5 seconds. Release for 5 seconds.
• Repeat this 10 times, 3 times a day.

#2: Squats

• Stand in an upright position, feet slightly wider than shoulder-width apart and toes slightly pointed out.

• Bend your knees and push your hips and butt back as if you’re going to sit in a chair. Keep your chin tucked and neck neutral.

• Drop down until your thighs are parallel to the ground, keeping your weight in your heels and knees bowed slightly outward.

• Straighten your legs and return to an upright position.

• Complete 15 reps.

#3: Bridge

• Lie on the floor. Your spine should be against the ground, with knees bent at a 90-degree angle, feet flat, and arms straight at your sides with palms facing down.

• Inhale and push through your heels, raising your hips off the ground by squeezing your glutes, hamstrings, and pelvic floor. Your body — resting on your upper back and shoulders — should form a straight line down from the knees.

• Pause 1–2 seconds at the top and return to the starting position.

• Complete 10–15 reps and 2–3 sets, resting 30–60 seconds between sets.

#4: Split Tabletop

• Start with your back on the floor and knees bent so your thighs are perpendicular to the floor and your shins are parallel to the floor.

• Your abs should be braced and your inner thighs should be activated, legs touching.

• In a controlled movement, begin to slowly split your legs so each knee falls outward, reaching a comfortable position.

• Slowly raise back to the start.

• Complete 10–15 reps and 3 sets.

#5: Bird dog

• Start on all fours with wrists under shoulders and knees under hips. Your back should be straight and your neck should be neutral.

• Brace your core and draw your shoulder blades down your back toward your hips.

• To start the move, simultaneously straighten and raise your left leg and right arm, keeping your pelvis and shoulders in a neutral position. Don’t raise or lower your head. Hold for 2 seconds.

• Bend and lower your leg and arm down back to the starting position while maintaining stability. Then switch, raising your right leg and left arm. This is 1 rep.

• Complete 10 total reps and 3 sets.

PS: Follow the workout and do these 5 exercises regularly and we’re sure you can reverse the signs of vaginal atrophy! 

However, if you want to get faster & better results from the exercises, we know just how to help:

Vaginal atrophy is caused by...

The drop in estrogen levels during menopause — which results in thinning, drying and sometimes inflammation of the vaginal walls 

This is why so many women face symptoms like vaginal dryness, irritation, and pain.

Which is why women have turned to phytoestrogen naturally — which has been studied to reduce vaginal dryness — to replenish their estrogen levels

So, if you’re looking for a simple way to introduce phytoestrogens into your diet, we’ve got something for you:

Introducing Provitalize

Provitalize has been loved by over 500,000 women worldwide for being the solution to their menopausal symptoms.

With its unique blend of thermogenic probiotics, all-natural herbs & absorption boosters, it has helped women worldwide fight back against: 

• Hormonal Imbalance
• Vaginal Atrophy
• Weight gain
• Bloating 
• Hot flashes & night sweats

… and many more!

Contains 3 phytoestrogen — like Moringa Leaf, Curcumin & Curry Leaf Extract, which are potent plant-based compounds that mimic estrogen activity in the body, naturally replenishing hormonal levels & keeping vaginal atrophy at bay.

Contains 3 thermogenic probiotics — L.Gasseri, B.Breve & B.Lactis, which are beneficial bacteria that helps improve vaginal health and reduce the symptoms of vaginal atrophy like discomfort & itching.

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