Intimate muscle training at home. Kegel exercises, simulators

12.10.201927.05.2017

So, let's immediately decide on the answer to the question: "Why do we need this?". What are the health and wellness benefits of regular (preferably daily) exercise intimate gymnastics?

Well, firstly: a rush of blood to the pelvic organs, and as a result, sufficient supply of oxygen to them, is a natural prevention of cervical erosion, the formation of malignant and benign tumors, urinary incontinence, as well as other diseases of the urogenital area. Revealed a large number of blood vessels, which leads to improved tissue nutrition.
Second. Increased sexual desire for a partner, brighter and richer sensations during sex. It is because of the lethargy of the intimate muscle that many women do not experience an orgasm. Nerve fibers are thinned and are located deep in loose muscles.
Third. Additional generation female hormones, which leads to an improvement in mood, general well-being, hair and skin condition. Increases libido. A woman begins to feel more feminine, sexy, an invisible, but really felt (especially by men) aura of female magnetism and attractiveness appears. When we begin to set in motion our intimate muscles, the development of elusive chemical substances- pheromones, which on a subconscious level have a very strong effect on the opposite sex, up to sexual addiction.
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Fourth. Additionally activated second energy center(sexual center), which determines sexual life, satisfaction with life in general and the ability to give.
Fifth. Reducing menstrual pain and congestion in the area of the pelvic organs. The tone of the uterus increases.
Sixth. Sufficient muscle tone pelvic floor can have a positive effect on pregnancy and childbirth.

Let's dispel the myth right now that regular classes sex sufficiently trains the intimate muscle. Anyone who thinks so, I hasten to upset. Sex does not train, but on the contrary, it injures a weak intimate muscle. At flaccid muscles natural intimate lubrication is poorly developed, and any awkward movement leads to microtrauma, cracks and additional muscle stretching. Which in turn can lead to infection, inflammation and other "joys" of life.

Contraindications!!! Pregnant women should refrain from intimate gymnastics, women immediately after termination of pregnancy (you should wait for the end of the next normally flowing cycle) and during menstruation.

Imbuilding. Last preparations.

Before starting classes, it is advisable not to eat anything. The stomach should be light and free. So the organs of the abdominal cavity and the organs of the small pelvis are better felt. Women with cervical erosion an hour before class should use a cotton swab (or their own finger), generously lubricate sea buckthorn oil vaginal mucosa as high as possible (5-7 cm) from the sphincter. Before training, be sure to remove the tampon if you have used one.

The duration of the workout can vary from 20 minutes to an hour, depending on your desire and mood. But no more than an hour is not worth it, you just stop feeling and perceiving your intimate muscle.

At first, after the end of the workout, you may feel slight pulling pains or a slight pulsation in the lower abdomen, numbness and fatigue of the vaginal muscle. You can rejoice!). Your muscle has started to work! Increased blood flow, carrying life-giving oxygen and nutrients to the pelvic organs. Small discharges may also begin. The fact is that the vaginal mucosa began to cleanse and renew itself, rejecting everything old and sick.

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One more thing. The muscle is strengthened at the moment of relaxation, so the more we strain it during training, the more oxygen and nutrients it receives during rest and the stronger and healthier it becomes.

Imbuilding. Warm up.

Exercise one: Starting position (IP): lying on your back, legs slightly bent and spread apart. Hands on the stomach below the navel. At the expense of 1, 2, 3, ... we begin to compress the sphincter of the vagina and after you have squeezed it at the expense of one, try to pull it up (see picture). All this (squeeze and pull up) must be done in 1 second. Intimate muscles quickly train, so if at first there are difficulties and discomfort, it’s not scary. This will pass very quickly. Having counted to 100 (and this is 100 repetitions), you can rest for 30 seconds and so 3 sets. If at first the intimate muscle is too tired, then you can reduce the number of repetitions per set, but in any case, they should not be less than 50 at a time.

Try to breathe freely. Don't hold your breath. Even if at first it seems difficult.

Exercise two: IP too. Confidently and strongly squeeze the vaginal muscle and hold it for 60 seconds. Then relax and rest. Three sets of 60 seconds. You don't have to look at the clock. Just count to 60 to yourself. Squeeze only the intimate muscle. Try not to strain your body. Breathe freely.

If you did everything correctly, then the heartbeat should become more frequent, warmth should appear in the body, you may even sweat.

Intimate gymnastics. Level one.

Exercise one LIFT: IP too. We will go to the seventh floor. So, one - squeeze the vaginal sphincter a little and hold it in this state for about 5 seconds, two (second floor) - without releasing the load, squeeze it a little more and pull it up a little and hold it again for 5 seconds. Three, the third floor, - we compress and tighten even more and so on up to the seventh floor. That is, on each "floor" we squeeze a little more and pull the intimate muscle to the top. On the seventh floor, hold the voltage for 10 seconds and go down).

It is important to breathe calmly, do not hold your breath. With "delays on the floors" do not relax the muscle, but increase the tension. Each transition to the "floor" measure clearly and confidently. If on the descent you immediately fall from the seventh floor to the third or fourth, do not despair, in time everything will work out. A matter of practice, as they say.

Straining the intimate muscle on the rise, do not forget to pull it up. Relaxing the muscle on the descent, do not release it immediately, but while holding it, perform the descent.

After exercise, rest for 1-2 minutes.

Exercise two SOS: This exercise can be performed standing, lying or sitting. So, let's begin. IP too. We will do from a prone position. SOS is...---... . So we will do three fast and strong contractions of the vaginal sphincter, then three strong and lingering, and again three strong and fast. Repeat 10 times without stopping and resting.

All elements of "dots" and "dashes" should not be blurry, but clearly, with a small interval. those. through the relaxation phase. Breathing is calm. You can help yourself with visualization: imagine how your muscle clearly performs this exercise.

Exercise three PULSE-FLASHING: PI too, just put your hand on your wrist and find your pulse. So, with each heartbeat, we produce a strong contraction of the intimate muscle. Squeeze along the entire length and pull up. Count to 60. Rest 30 seconds. count to 100 and rest again. Well, the third approach - 120. That's it. We are just great! The exercise is simple, but it will take perseverance. At first, the intimate muscle can quickly get tired, but remember that the vaginal muscle is one of the most "thankful and responsive" muscles in the whole body. It strengthens very quickly.

The exercise can be performed both with a muscle pull up and without it. The main thing is to squeeze the muscle clearly according to the contraction of the pulse and feel the period of relaxation. The middle section of the vaginal muscle is well felt.

Exercise four LADDER: IP too, i.e. lying on your back, legs slightly apart, hands on the stomach below the navel. This exercise is very similar to the "ELEVATOR" exercise only without delays on the floors. That is, on the count of times - we tone the vaginal muscle, on the count of two - we squeeze harder and pull it up, on three - even harder and up, and so on until the beloved seventh floor. And then down, six - a little relaxed, five - even less tension, and so on until the count of one. Repeat the exercise 10 times without rest.

The exercise is done quickly and rhythmically. There is no need to make delays on the seventh and other floors, but the floors both on the ascent and on the descent should be clearly felt and differ from each other in tension. Initially, as in the LIFT exercise, it can be difficult on the descent not to immediately slide down, but as they say, it's a matter of practice and your perseverance. Remember more often what benefits these exercises bring to you and your beloved body, and your partner (beloved man) I think very soon will be pleasantly surprised during sex, how your sensuality has increased and not only).

Breathing during the exercise is calm, without delay. After completing the exercise, rest for 1-2 minutes.

Exercise five LIGHTHOUSE:CONTRAINDICATIONS: Women with threats of prolapse of the pelvic organs and vagina. For those who have recently undergone surgery and had an abortion, abstain for at least a month. For everyone else, it should be done with caution and in moderation.

IP too. At the expense of times, we quickly squeeze the intimate muscle and pull it up. Then, at the expense of one, two, three, and then six, we smoothly relax the muscle and gradually release the load. At the expense of seven, eight, nine and ten, we begin moderate straining (pushing the muscle to the bottom). 10 repetitions buz break and rest.

Let's repeat again. Pressing is done moderately and carefully.

When we squeeze and pull the muscle up, it becomes longer and narrower, and when we push it out, it becomes shorter and much wider.

Based on the book by Ekaterina Smirnova "Intimate gymnastics"

Secret female power. Intimate gymnastics.

If you still doubt whether it is worth doing intimate gymnastics regularly, then I suggest you watch a video in which the topic of the benefits of intimate gymnastics for a woman’s physical and mental health is revealed quite fully and in detail, as well as some other interesting and useful exercises For intimate muscles.

Happy viewing)

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Why do you need intimate muscle training?

When a woman's pelvic floor muscles are trained, they are strong, resilient, and flexible. Thanks to this, during sexual intercourse, a woman can control them to achieve more pleasure for her partner.

Well-trained muscles allow you to get an orgasm even in a stationary state of both partners, this is called frictionless intercourse. During it, only the muscles of the female genital organs are put into operation.

Women who master the art of frictionless orgasm regularly train their pelvic muscles, thanks to which they have great success in relationships with the stronger sex. According to sexologists, a regular, full and varied intimate life is a necessity for married men.

Therefore, a woman who can bring originality and diversity to intimate relationships will undoubtedly be confident in the fidelity of her husband. For this, many modern women regularly train intimate muscles at home.

Benefits of pelvic muscle training for women:

Gymnastics for the development of intimate muscles strengthens the health of the reproductive female organs. Trained muscles have a stronger blood flow, which means that menopause will come later than those women who have weakened muscle tissue.
Strong muscle tone pelvic floor organs allows labor to pass easier and with less pain. Many women start training intimate muscles at home just before childbirth.

The tangible effect of training intimate muscles at home can be felt in about a month if you do it regularly.

Together with strengthening muscle tissue in intimate places, the hips, abdomen and buttocks are strengthened, which means that cellulite is eliminated.
Trained vaginal walls maintain the tone of the male genital organ, prolonging the male sexual age.
In women with elastic intimate muscles, pheromones are produced more actively, which attracts men.

The positive aspects of the training complex of intimate muscle tissue

In women who regularly train muscle tissue in the intimate area, the following changes are noted:

intimate muscle tissue training improves sex life;
due to muscle tone, the size of the vagina decreases;
sexual intimacy is diluted with new sensations;
restoration of elasticity in the ligaments of the genital organs;
the pain of menstruation decreases;
cessation of pathological processes of the genitourinary system;
training at home is the prevention of diseases of the genital area;
less painful symptoms during childbirth;
strengthening the pelvic floor and abdominal press;
improvement in general well-being.

The undeniable advantage of training is the ability to conduct it anywhere: at home, in the office, while attending cultural events or even outdoor recreation.

Kegel training

Before starting training

The most famous technique for strengthening the vaginal muscles is called the Kegel technique. Before taking on active classes, you need to learn the sensory sensations of the muscles themselves.

You can feel the work of intimate muscles during urination. This requires holding back the process several times, making pauses.

During such an action, the perineal and vaginal muscles. After a session of urination, you need to repeat the actions in the ordinary state several times.

After the muscle tissue in the intimate area is felt and the skills of its tension are acquired, it is allowed to move on to direct Kegel exercises.

Kegel intimate muscle training exercises

For 15 seconds, it is required to compress and decompress the muscle at an accelerated pace, relax for the same time and repeat the exercise three more times. After resting for 30 seconds, do the same contraction / decompression for 7 seconds, rest the same amount, repeat 8 times.
It is required to tighten the vaginal muscles and hold in this state for 6 seconds then relax. Do repetitions up to 8 times. On next step it is required to similarly compress the muscles, hold for half a minute, rest also, half a minute. Do 3 sets of such training movements. At the end of this workout, rhythmic compression and unclenching for 8 seconds follows.

At a fast pace (12 sets), it is required to compress and decompress the vaginal muscles. Then rest for half a minute, do it twice. Tighten the muscle, and stay in this position for up to 1.5 minutes, rest and repeat again.
Do compressions and decompressions 25 times (this figure should be increased daily, reaching up to 90 times). Then you should squeeze tightly and hold, counting to 25, relax for half a minute, repeat. Such approaches should be done 5.
With an ordinary, calm speed, it is required to relax and strain the muscles for 3 minutes. Every day the time increases, bringing it up to 15 minutes. for one session.
It is necessary to strain the intimate muscles in increasing order, reaching the peak state, linger for a couple of seconds, and also relax gradually. Do up to 6 approaches.

It is important to know! If you train according to the Kegel method at home at least 3 times a day, intimate muscles will quickly acquire tone, elasticity and strength.

Training the vaginal muscle with exercise equipment at home

In addition to performing independent exercises according to the Kegel method, experts recommend using simulators for training intimate muscles, the effectiveness of which has been confirmed more than once.

Interesting fact! The very first simulator was created by Arnold Kegel for the technique he developed. Its name is Perineometer.

It was intended to measure the clamping force of the vaginal sphincter, with the creation of the necessary resistance. The device has not received approval for use, but the Kegel technique itself is in demand.

Modern research and development have received positive results on the use of new simulators for strengthening intimate muscles. Here are some of them:

Pneumatic trainer

Thanks to this device, intra-abdominal pressure is regulated, which makes it possible to develop the ability to control the muscles of intimate areas. In addition, the simulator massages the walls of the vagina.

laser trainer

The main function of this development is to enhance the feeling feedback with the muscle tissue of the intimate area (assessment of the effectiveness of training). This model monitors the correctness of the exercises and indicates the degree of muscle formation.

Trainer Egg

This simulator has similarities with the well-known vaginal balls and jade eggs.

For training at home, it has significant performance and ease of use. Its goal is aimed at training the intimate organ.

Its application consists in wearing the egg for some time inside the vagina. Thus, you can control the muscles, teaching them to enter into tone, regardless of desires. The device is also designed for training with loads, but you can switch to them only after preparation.

Tips for purchasing and using a wumbling simulator

The modern method of training the pelvic floor muscles in women (wumbling) has many positive aspects for women's health and family sex life. Exercise machines are designed to achieve the result of training as soon as possible.

The difference between the Egg simulator and the Kegel technique is ease of use. It is only required to insert it inside the vagina and perform compressive - unclenching muscle movements (pulling in and pushing out) the recommended number of times.

Before you buy a simulator, pay attention to the following points:

The egg must be selected according to the size allowed (for women who have given birth, the egg should be larger).
For training sessions you need to use a condom. This is not only hygienic, but it also makes it easier to pull out the device (outside you need to leave a small tail).
The simulator should not have flaws (chips, cracks), this will help avoid injury to the vaginal mucosa.

If possible, it is better to give preference to healing stones (quartz or sapphire), their use for training purposes normalizes the microflora, heals wounds.
Effective strengthening of the muscles in the pelvic floor contributes to the regularity of classes. To get the expected effect from the use of devices for training the intimate muscle, classes are required to be carried out three times a week for 3-5 months.

If you follow these tips and therapeutic gymnastics to strengthen the muscles of the pelvic floor, the result will not be long in coming.

In medical practice, most often, training of intimate muscles in women using the Kegel method is prescribed for urinary incontinence, early menopause, difficulties in obtaining an orgasm, and diseases of the genitourinary system, such as uterine prolapse.

Video about the importance and benefits of intimate muscle training for women

Exercises for training intimate muscles at home:

A great way to strengthen your pelvic floor muscles is with Kegel exercises:

Wumbling at home:

With the onset of menopause, due to a decrease in estrogen production in the female body, tremendous changes occur. According to the subject of this book, we will focus only on the urogenital changes that haunt women after menopause.

Many women in menopause are familiar with symptoms such as dryness in the vagina, severe itching and burning, pain during sexual intercourse, and frequent urination. There are such moments of urinary incontinence, both stressful and with minor physical exertion, as well as with laughter, coughing and sneezing. There are frequent inflammatory processes in the vagina, urethra and bladder.

Even one of these symptoms can significantly complicate and spoil the quality of life of any woman. The ongoing changes in the female body are due to a deficiency of estrogen hormones, which were produced in the ovaries during the reproductive period of a woman's life, that is, before the onset of menopause. In the menopause, due to the restructuring of the body, a woman can constantly jump in pressure, her head can hurt, attacks of hot flashes and insomnia can plague her, irritability and nervous tension grow like a snowball, and then there are these troubles associated with atrophy of the mucous membranes of the vaginal muscle and Bladder.

But this is not a sentence! Many times in this book I will tell and remind you that the vaginal muscle is very "thankful and responsive" and recovers very quickly.

When performing carefully selected exercises of the first level in the body, the tone of the muscles responsible for urinary retention is restored, due to the powerful blood supply to the muscles and organs of the small pelvis, and, accordingly, normal tissue nutrition, the structure of the mucous membrane of the vagina and bladder is restored. Strong muscles and a strong mucous membrane of the vagina and bladder will not allow a vaginal or urinary infection to ruin your life!!!

P.S. When you get rid of urogenital problems and start having sex with pleasure, do not forget about intimate lubricant - a lubricant that can be easily purchased at any pharmacy. After restoring the vaginal mucosa and strengthening the muscles and organs of the small pelvis, you will no longer have itching and burning, but you still won’t have enough natural lubrication for sexual contact. With lube, you will feel very comfortable and sexy, and it is not necessary to tell your sexual partner that you are using it.

Cervical erosion

Erosion of the cervix ranks first among gynecological diseases. Such a diagnosis is made to every third woman of childbearing age.

Erosion of the cervix can occur for many reasons. One of the main ones is sexual infections, vaginal dysbacteriosis and inflammatory diseases of the female genital area.

With the help of exercises, we will purposefully provide a full blood supply to the upper part of the vagina and directly to the cervix.

For the treatment and prevention of cervical erosion, all the proposed exercises of the first and second levels are suitable for you. But from the exercises of the third level, you will temporarily need to give up. And yet, if you have erosion on the cervix, there is one feature when performing any exercises. Before starting classes, you will need to generously lubricate the vaginal mucosa with sea buckthorn oil. Even better, if these are cotton swabs, juicy soaked in this oil, which must be held in the vagina for about an hour (before training), and then removed. Practice with a tampon inside it is forbidden!

Sea buckthorn oil is one of the best remedies used for inflammation of the mucous membrane of the vagina and cervix, due to its anti-inflammatory, antibacterial and regenerating effect.

Importance of oxygen for the body

The exercises that we will perform are divided into simple ones, where only the vaginal muscles are involved in the work, and exercises using targeted artificial stimulation of muscle tissue and pelvic organs with carbon dioxide. Why exactly carbon dioxide? Now I will try to explain to you. Very few people know that our health directly depends on the concentration of carbon dioxide (CO 2) in the blood. In the vast majority of people, the concentration of CO 2 is markedly reduced from the norm. This is observed in people who lead a sedentary lifestyle (physical inactivity, which we talked about a little higher). When we are at rest, there is practically no carbon dioxide in our body, and therefore no oxygen. After all, during physical activity the burning of fats and carbohydrates to carbon dioxide and water is enhanced. Water exits through the skin and excretory organs, and carbon dioxide in the lungs is exchanged for the purest oxygen. That is why during physical activity our body is so well supplied with oxygen.

Let's try to understand in more detail. The main carrier of oxygen and carbon dioxide is hemoglobin contained in red blood cells. In the lungs, it combines with oxygen and is transported with blood to the tissues, where it gives up oxygen and takes in carbon dioxide. Then hemoglobin, again getting into the lungs, releases carbon dioxide into the atmosphere and, when inhaled, recombines with oxygen. Hemoglobin gives oxygen to tissues only in exchange for carbon dioxide. Therefore, he gives oxygen to the tissues as much as he receives from them in return for carbon dioxide. If there is little carbon dioxide in the tissues, part of the hemoglobin does not give oxygen to the tissues, but is simply exhaled back into the atmosphere. That is, with normal, as it seems to us, breathing, oxygen starvation of tissues develops. The more we accumulate carbon dioxide in the body, the more when we inhale we will receive life-giving oxygen, which will be absorbed with great pleasure in tissues and organs, providing a surge of fresh and young blood. That's the whole secret! And the most interesting thing is that you can exhaust yourself exercise, let's say a long run, push-ups, etc., in order to accumulate in the body a sufficient amount of carbon dioxide, which will be exchanged for the same amount of oxygen. Or you can just hold your breath for a few seconds on a deep exhalation, the result will be the same. The concentration of carbon dioxide in the blood will increase dramatically, which means that each breath will be full and the blood supply to the body is complete.

We will combine elements of breathing practice and special vaginal exercises. We will purposefully direct a powerful inner stream of fresh oxygen to the places we need. Due to the action of the most valuable oxygen, the muscles that we will train will be strengthened and pumped up ten times faster than without its help. In addition, carbon dioxide stimulation will help rid the entire body of toxins and decay products. Oxygen is truly a non-drug miracle!

Wellness and healing effect from gymnastics

Helps to get rid of erosion on the cervix.

It is an active prevention against cancer of the pelvic organs.

Helps to solve many problems of gynecological health, such as urinary incontinence, vaginitis, cervical erosion, chronic cystitis, thrush, vaginal prolapse or weakness, chronic adnexitis, parametritis, etc., helps in the treatment of many infectious diseases.

Develops muscle tone and strength, dramatically reduces vaginal volume.

Cleanses the vaginal muscle from mucus and pathogenic microflora.

There is a normalization of the lubrication process (natural secretions).

Stimulates the release of female hormones into the blood (rejuvenating effect, feminine attractiveness, positive attitude towards life).

There is an improvement of the pelvic organs and vaginal muscles due to a targeted increase in blood supply and enrichment with nutrients.

There is an enhanced and directed oxygen enrichment of the muscles and organs of the small pelvis.

Develops powerful immunity against infections and pathogenic microflora due to the strengthening and thickening of muscle tissue and mucous membranes.

Helps in the treatment of infertility and facilitates conception.

It postpones the menopause, and consequently, the biological aging of the body.

Contraindications to exercise

It is contraindicated for pregnant women. This is due to the fact that when performing exercises, there is a very strong stimulation and contractile function of the pelvic organs. Also, women should not be engaged immediately after the termination of pregnancy (abortion). Classes can and should be started only after the end of the next normally flowing cycle (menstruation). Intimate training during menstruation is contraindicated.

During acute inflammatory diseases of the pelvic organs (adnexitis, vaginitis, erosion of the cervix with bleeding, colpitis, endometritis, cystitis), it is not necessary to practice, and after completion acute period to do, on the contrary, is necessary. Women with prolapse or the threat of prolapse of the pelvic organs can only be engaged after a personal consultation with a gynecologist. Most likely, the gynecologist will allow you to exercise, only it will be necessary to exclude exercises of the first and second levels with elements of pushing and pushing, and also completely exclude the third level of gymnastics. And exercises for muscle contraction and its tightening, on the contrary, will be very useful to you.

Indications for classes

to these women, regardless of age, classes will be extremely useful. Especially women who have recently given birth to a child, women with problems and diseases of the pelvic organs in a chronic form, as well as women leading a sedentary lifestyle. For women who have reached the menopause, intimate gymnastics will be especially useful, since the exercise improves blood flow, and this will help get rid of such troubles as vaginal dryness, itching, urinary incontinence, frequent inflammatory processes in the vagina, urethra and bladder.

A set of exercises in intimate gymnastics revitalizes the meager blood supply, enhances metabolism, increases redox processes in tissues and organs, prevents and eliminates venous blood stagnation in the pelvic area.

When performing exercises, a large number of small blood vessels are revealed, which leads to improved tissue nutrition. In tissues that are well supplied with nutrients, infectious processes are eliminated and an accelerated process of healing and recovery occurs.

Part II Not for hypocrites

A bit about the magic of sex

Our intimate gymnastics, like a gold coin, has two sides. One side is strong gynecological health, which will reliably protect a woman. And the other side of the coin is confidence, emancipation, sex and pleasure. Whichever side our coin lays on, the woman will remain in a very advantageous position.

One of the European researchers, Allen Ross, brilliantly described the sexual role of the Indian temple dancer:

“A barefoot girl entered quietly. She was about thirty years old. Her face was both feminine and childlike. Her body was completely wrapped in a translucent golden silk sari. Her arms, legs, and head were bare, jewelry jingling as she moved.

Here the girl began to dance without any accompaniment. Sexuality was in every gesture of her hands, in the way she moved her head and stamped her foot, in her views. Her nostrils flared and narrowed. Flexible body sensually curved, and it was a stunning sight.

I felt the electric charge of this woman's erotic magic, and it seemed to me that she uses only a small part of her magical abilities. Her dance, slow and ecstatic, showed various sexual moods - from charm to seduction, from seduction to excitement, from excitement to mastery. It may have lasted for hours, but for me the flow of time stopped as I was completely absorbed in this woman and watched her, unable to take my eyes off. There was no striptease, she slipped out of her clothes as easily as a lizard, and I saw a body the color of wild cinnamon. She told me to lie down on the carpet, and after that, only my lingam and her yoni remained in cosmic union. She captured me, and I was completely absorbed in her ...

She was one of what the Hindus call "nut-cracking women" because her sphincter muscles had amazing strength. I was just crazy what she did to me. She kept making whispering and buzzing sounds that put me in a trance. And suddenly I felt that my brain had exploded, and I was in another dimension. There were flashes of light and fantastic colors all around. The walls seemed to melt. And I felt the divine ecstasy with every cell of my body ... "

At all times, knowledge about the development and skillful possession of intimate muscles was considered secret and inaccessible to most women. The same art of love was taught to girls who were supposed to get into the Sultan's harem. Even from noble families, girls got into the Sultan's harems. Girls were bought from their fathers at the age of 5–7 and raised until they were 14–15. They were taught music, cooking, sewing, etiquette, and most importantly, the art of pleasing a man. That is why women in harems were engaged in training intimate muscles with the help of a jade egg suspended on a strong thread. They performed quite complex exercises, for example, they held and moved the egg along the vaginal canal with muscles, and with an additional weight suspended. There were quite a few women in the harem, but the man was alone, with him there was one who could surpass everyone else in the art of love, whose intimate muscles were more prepared for sex. Women living in a harem had only one opportunity to live with dignity and more freedom. If Mr. chooses. If he chose a woman two or more times, she had great benefits in relation to others. In the morning, the Sultan sent rich gifts to the concubine if he liked the night spent with her. If the concubine became pregnant, she was transferred to the category of "happy" - ikbal. And after the birth of a child (regardless of gender) she received forever separate chambers and a daily menu of 15 dishes. Also at her disposal were numerous servants and allowances, and the former slave had the right to go outside with an escort. Here are the inhabitants of the harem and tried to succeed as much as possible in their sexual prowess.

Whether this was a pure-hearted choice to please his master is not known for certain, most likely it was more of a practical side of the issue.

European women are much more fortunate, they do not have such an absurdly offensive consumer attitude. Most of our women will quickly make it clear who is the boss in the house. With men, I'm talking about quantity, we are all right, we have someone to practice on, and in most cases we ourselves choose our partner for sex and for life. And for sexual pleasure and women's health, as well as for a spectacular variety, why not learn from the residents of the harem their subtleties in sexual games, especially since it is so useful for the delicate female body.

Who will benefit and benefit?

oh, that there is a male erection, everyone knows about it. And what happens to a female erection, many do not even know. And it is, but due to the weakness of the intimate muscles, we simply do not feel it and do not notice it. A male erection is when, due to sexual arousal, the penis increases and thickens in size. A female erection is when, due to sexual arousal, the intimate muscle is moistened and swells from the inside, while narrowing the vaginal passage. In one and the other case, this is due to the presence of cavernous bodies, which are filled with blood during sexual arousal. Additionally, the folded mucous membrane of the vaginal muscle narrows the vaginal passage. With a weak vaginal muscle, the folding of the mucous membrane is smoothed or completely absent. Conversely, with a trained muscle, the folding of the mucous membrane is pronounced and has a great impact on gynecological health, and is also well felt during sexual contact.

Intimate muscle training will be equally useful to all categories of women: married, unmarried, young and beautiful ladies of Balzac age, those who want to improve their gynecological health or just surprise or even shock someone. Or maybe you will train to fulfill your sexual fantasies? The choice is yours, but rest assured, strong intimate muscles are a tangible benefit and a very big benefit, and not only for health. Remember also that healthy female egoism attracts like a magnet.

A woman who easily controls the vaginal muscles can also control the mind of a man. This magical property occurs when we begin to set in motion our intimate muscles, while excitation increases and the release of hormones into the blood begins. During this process, elusive chemicals (pheromones) are produced, which strongly affect the opposite sex on a subconscious level, causing sexual addiction. Yes, and in the body of the woman herself, changes occur. When female hormones enter the blood in the right amount, this is very beneficial for the appearance. The effect of rejuvenation occurs, the skin becomes soft and smooth. Such an impact is reflected in the mood and, of course, in the quality of personal life.

Isn't it a good opportunity for many undertakings?

The sexual effect of gymnastics

Increased libido (desire)

Stimulation of the release of female hormones into the blood (rejuvenating effect, feminine attractiveness),

Expanding the boundaries of erotic fantasies,

Sexual confidence, emancipation and awareness of one's significance,

Development of muscle tone and strength,

Dynamic reduction of vaginal volume,

Promotes the release of specific substances (pheromones),

Easy achievement of orgasm, increasing its intensity,

Stimulates men for tenderness and expensive gifts.

Part III Intimate gymnastics

Workouts to strengthen the intimate female muscles are divided into levels of difficulty to facilitate exercise. Please, if you have never done something like this, start classes only from the first level, this will allow you to special efforts to understand and understand the essence of this technique. Moving forward, do not rush, carefully read the description and study the execution scheme for each exercise.

First level

The very beginning! Exercises are selected for women with a weak, sluggish, untrained intimate muscle. You will learn to feel your intimate muscles and perform simple exercises. It is at this level that the cleansing, revitalization and healing of the pelvic organs takes place. With daily exercise, you will notice that the muscles quickly tightened up and became stronger in just a week. Duration of the first level daily activities is one or two months, depending on the initial state of the intimate muscle. For women who are concerned only with gynecological health, it is possible to stop after completing the first level and keep their intimate muscles in proper tone by doing the exercises of this level twice a week.

Second level

For those who have successfully completed the first level and prepared their muscles quite well. We begin to study a more complex set of exercises and train the muscle more actively. Level 2 exercises are unique! At this stage, there is an awareness of one's femininity, a strong sexual sensitivity is developed, sexual desire and a desire to experiment increase. The duration of the second level classes is also one or two months, depending on your perseverance.

Third level

For successful women, let's start power training. To practice this level, you need to purchase a vaginal simulator - "Jade Eggs". You can buy it in special stores or order by mail via the Internet. You can also practice with vaginal balls, but with eggs, training is much more comfortable, they are sized and designed specifically for intimate training. Below in the text, in the description of the third level, I will tell you in more detail where and how you can buy a vaginal simulator. At the third level, we develop and train especially sensitive areas. There is passion and desire to achieve more greater result. The duration of the third level for each woman is individual and can vary from a month to a year. In any case, you will need to maintain your result.

If intimate life has not pleased you for a long time, the problem may lie in insufficient tone of the muscles of the uterus. In the absence of specific diagnoses and just as an excellent prevention, we suggest doing intimate gymnastics using the Kegel method.

Change pain spasms to orgasms! Thanks to intimate gymnastics for women, you will again return the joy of intimacy to yourself and your partner and you will never know about such unattractive problems as prolapse or prolapse of the uterus.

Intimate gymnastics for women: ways to prolong pleasure

Gymnastics for intimate muscles existed in antiquity. Many have heard and tried to practice postures from the Kama Sutra or Tantra. For some positions you need to be a real gymnast, but there are easier ways.

Natural strengthening of the pelvic muscles is beneficial for both women and men. This is a miraculous way to preserve youth and strengthen marital relations.

for the prevention of gynecological diseases;
in preparation for pregnancy and childbirth;
for recovery after childbirth;
to improve the quality of sexual life;
to increase the number and length of orgasms.

Useful exercise in menopause.

Effective simulators for intimate gymnastics

Intimate Kegel gymnastics is known all over the world. However, the famous scientist also came up with simulators for training the muscles of the small pelvis. To date, many analogues are known - tools and devices for training "muscles of pleasure" are sold in all specialized stores. There is also a lot of information on the Internet on this subject.

wand of Kegel;
balls for the vagina;
rings for the scrotum;
imitators;
vibrators;
jade eggs.

The list is almost endless. You can diversify your intimate life and improve your health without leaving your home and without outside help. The basic rule for using intimate simulators is hygiene.

Types of intimate gymnastics for women: wumbling, imbilding

Vumbilding is gymnastics for vaginal-controlled muscles.
Imbuilding develops and strengthens intimate muscles.

It doesn't really matter which technique you like - train for your pleasure.

For beginners, it is not the method that matters, but the way of training. You should not use special simulators at the very beginning - this is the average level of training.

Intimate gymnastics workouts are divided by difficulty levels:

1. Elementary - for women with gynecological problems or weakened vaginal muscles after childbirth. Daily Workouts restore muscle tone in a few weeks. When you feel that you have fixed the result, repeat the exercises as a preventive measure 2 times a week.

2. Average level- for trained, strengthened muscles. The exercises at this stage begin to bring pleasure from their implementation, and you can put them into practice, having sex. The feeling of stiffness and stiffness is a thing of the past - a woman at this stage freely expresses her desires to her partner, demonstrating her willingness to enrich her sex life.

3. Advanced the level includes exercises with intimate simulators. The complication of the task lies in the fact that at this stage it is necessary to learn how to control your body according to own will, which in turn allows you to control the training process during intimate gymnastics and sexual play. The use of eggs, balls with a displaced center of gravity and other simulators trains especially sensitive areas of the female body. The duration of training at this level is individual and can be used for further prevention.

Intimate gymnastics for women: A. Kegel exercises for training intimate muscles

The Kegel technique was developed taking into account the structure of the female body, the intimate muscles of the pelvic organs.

To determine your level of muscle tone, do a simple test. Test on an empty stomach and after going to the toilet.

Sit on the edge of a chair, insert two fingers into the vagina and try to spread them in the form of a Roman numeral 5 (V). Tighten the muscles of the vagina, buttocks and abdomen at the same time, should be relaxed. Fingers should connect without muscle tension - this is an indicator of the tone of your body.

Take the test periodically during intimate gymnastics for women to evaluate your progress.

It is best to practice alone, lying on a training mat on the floor. Perform exercises for 20-30 minutes daily. Put on soothing music, relax and start your workout.

Advice: Don't worry if you experience a pulling sensation or lubrication while exercising - it's normal to start training your pelvic muscles. During relaxation, the muscles are strengthened, do not give up classes, over time you will make progress.

Intimate gymnastics. Exercises for beginners

bend your knees, slightly apart, put your hands on your lower abdomen. Contract the sphincter of the vagina (this circular muscle, compressing a hollow organ or closing any opening in the body) and pull it up for a second. Repeat three sets of a hundred times - this kind of massage will serve as an excellent warm-up before more complex exercises. Breathe evenly.
in the same position, tighten the vaginal muscle and sphincter. Hold for 1 min, relax. Repeat the reception one more time. Take a rest.

Do not strain the whole body, only the muscles of the small pelvis should work during the exercises.

After warming up, return to initial position lie down and take a few deep breaths. More complex exercises require more preparation. Do not overexert yourself and regularly conduct the above test to evaluate your progress.

Now it has become fashionable to be healthy and maintain your figure. Girls get gym memberships, sign up for cosmetic procedures in beauty salons, and perform the most complex manipulations at home. However, often girls forget or do not even suspect that it is extremely important to do gymnastics and train the muscles of the pelvic floor. Exercises for intimate muscles are the basis of women's health, disease prevention, and a guarantee of a quality sexual life.

Anatomy of intimate muscles

Why do you need pelvic floor exercises? Firstly, these are measures that warn against various diseases. Thanks to these simple exercises you will be able to facilitate the process of childbirth, as well as reduce the risk of ruptures.

As preventive measures ordinary sports are also well suited, it can be cycling and equestrian. Choose what you like. Also use special devices that are aimed at training and pumping intimate muscles.

An excellent exercise option would be a complex. This workout was developed in the 40s of the twentieth century, but it is still used today. There are two basic exercises from this set:

We reduce the muscles of the pelvic floor for 10 seconds and hold in this position. You need to do this simple exercise while standing, duration - 5 minutes a day;
The next option is to contract the muscles for 5 seconds, and then relax them.

Advice:

Such exercises and all the complexes below should be firmly fixed in your life, because it depends on the state of the muscles of the pelvic floor and women Health and your sex life.

Trainers and accessories

There are several types of devices that can be purchased at any specialty store. So:

Dynamometer. The principle of operation of this device is similar to the operation of a tonometer. There is an end and a dial, you need to insert the end of the dynamometer into the vagina and squeeze the muscles, the arrow will show on the scale the level of pumping of your muscles. Thus, you get a workout, and you can immediately observe the flow and new results;
Gymnastic ball or fitball. This Sports Equipment will allow you to train the muscles of the core, but it is better if you already have physical training. We sit in the middle of the ball, knees look in different sides, put your palms on your knees. On the exhale we lean back a little, and on the inhale we roll forward;
vaginal balls or weights. We insert the ball into the vagina, squeeze the muscles to hold and fix the position of the ball, which will fall under the action of the load. A variety of balls are eggs. Such simulators must be inserted into the vagina and held. It is advisable to train while standing or while walking;
Laser trainer. We insert the end of the simulator inside, squeeze the muscles, and the laser beam will show the work of the intimate muscles.

Complex of 5 exercises

This complex will improve the quality, as well as avoid unpleasant diseases associated with the female reproductive system. Since these exercises need to be accompanied by active breathing, a special breathing practice from yoga should be performed between them. This is Kapalaphati breathing: it is necessary to push out the lower abdomen along with a sharp exhalation. This should be done vigorously and often, approximately 1 breath per second. Then take a deep breath, exhale and continue. So, let's move on to the exercises:

The first exercise is called the bench press. We raise all the muscles of the perineum up, the intensity is 1 movement per second, we perform the lifting on the exhale. You need to do 3 sets of 100 repetitions each. A few words about the anatomy of the female reproductive system: a woman has only 8 intertwined muscles that form a "hammock". Their main function is to maintain internal organs. However, they can only provide reliable support if they are in good shape. In turn, this has a positive effect on sexual health, as well as hormone production. After completing the exercise, do breathing exercises and move on to the next one;
The name of the next exercise is hold. Tighten your pelvic muscles and hold them in that position for a minute. Do 3 repetitions, holding this position for 1 minute each time. Don't forget about the breathing break;
The next exercise is SOS. Its name is directly related to the help signal, which consists of three dots, three dashes and again repeating three dots. First, we make three quick contractions of the intimate muscles, then three times slowly, and finish again with quick and vigorous contractions. You need to do 7 repetitions in each of the 3 approaches;
Did you remember to breathe? Then we move on to the pulse flasher exercise. Its essence lies in two cuts per second. You need to do this exercise 32 times. Breathe well, if you start to feel dizzy, then the blood has begun to fill with oxygen. Don't worry, even out your breathing rhythm and keep exercising;
The last exercise is called the piano. It is necessary to mentally divide the distance between the navel and the entrance to the vagina into 5 points, which correspond to 5 fingers. The distance between the points is approximately 2 centimeters. Position your fingers so that the big one corresponds to the navel, and the little finger corresponds to the entrance to the vagina. On exhalation, we reduce the point corresponding to thumb, then move on to the next ones, perform this exercise for 10 seconds on each finger. Next, press the thumb, index, middle, ring and little fingers, hold everything together and release. Let's start big again.

Strengthening the muscles of the pelvis and pelvic floor

We sit down, rounding the lower back, and stretch back. We lower right leg, we take the left one and pull it towards ourselves, with the heel we strive for the navel. Then we repeat this exercise on the other leg;
We lie down on our back, we collect the feet together, we turn our knees and at the same time we clamp the muscles of the pelvic floor;
We put our legs in parallel, raise the pelvis up. We make a shoulder bridge, linger at the top point and go down. After several repetitions, we complicate, put our feet on our heels, thereby increasing the tension on the intimate muscles;
From a prone position, pull the straight leg towards you, hold for a few seconds, and then change the leg;
We rise, we take our hands back, we raise the pelvis up, we strain the bikini area. After we lower ourselves to the starting position. We perform several repetitions;
We take a position on all fours, twist the pelvis and round the lower back, then return to the starting position.
You can independently check the condition of your genitals. To do this, you need to insert two fingers into the vagina, and then try to squeeze the intimate muscles. If you can't, then you should seek help from a specialist.

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