Intimate muscle training, a list of lessons for self-study. Gymnastics (exercises) for intimate muscles

Gymnastics for intimate muscles - These are exercises specifically designed for natural strengthening and recovery muscles of the female pelvic organs.

Gynecologists recommend performing gymnastics for the intimate muscles to prevent gynecological problems, prepare for pregnancy, restore the tone of the intimate muscles after childbirth, increase sexuality and sensitivity during intimacy, and level the unpleasant factors accompanying the menopause.

Muscle condition testing

Before starting classes, it is recommended to conduct a simple test to determine the condition of the pelvic floor muscles. To do this, sit on the edge of a chair. Insert the index and middle fingers into the vagina, spreading them in the form of an English letter V. Then squeeze the pelvic muscles around the fingers, without using the abdominal muscles or squeezing the buttocks. The fingers should be connected. Remember the force of contraction of your muscles. Using this method, periodically, you can independently check the condition of your intimate muscles and determine how well they have strengthened.

You can learn more about how to correctly independently determine where the pelvic floor muscles are located and whether the exercises are being performed correctly by following the link provided.

Preliminary preparation

Exercise comfortably while lying on the floor. For comfort, you can put a blanket or fitness mat on the floor. Close the curtains. Turn on some nice music.

How much to study

The first classes continue until you are completely tired, usually 20-30 minutes. As your muscles strengthen, increase the duration of exercise to 40–45 minutes. You should not exceed the recommended time, this will not speed up the process of muscle development.

Your feelings

At first, after exercise, you may experience slight discharge and nagging pain in the lower abdomen. Don’t worry, this is quite normal, this is how well-worked muscles that previously rested react, and the mucous membrane is thus renewed and cleansed.

Possibly due to weak pelvic muscle tone, exercises even entry level will seem complicated. The first week you can limit yourself to only the exercises Warm-up, Lift, Pulse, Sos. After a week of training, the muscles will adapt and become stronger, and the exercises will be easy and free.

The initial level must be completed completely until all the exercises at this level can be completed without difficulty.

Important! Muscles become stronger during relaxation than more muscle were tense during the exercise, the more blood supply and oxygen supply they will receive during relaxation, they will become stronger and healthier.

We will only give a set of exercises to strengthen intimate muscles first level. You can study the full range of intimate gymnastics exercises for women, including those with the Egg vaginal exercise machine, on your own by downloading the electronic version or purchasing the printed edition of the book “Woman’s Intimate Health.”

A set of entry-level exercises

You should start your workout with a warm-up to prepare and warm up. the right muscles, disperse blood and lymph through the pelvic organs.

Intimate gymnastics - Warm-up

Exercise Press

In a lying position, bend your legs slightly at the knees and spread them apart. Place your hands on your lower abdomen.

Squeeze the vaginal sphincter and try to pull it up. In terms of time, one contraction with a tightening should take about 1 second. Repeat 100 times. Rest for 30 seconds. Do 2 more approaches.

In the beginning, the number of contractions can be reduced, but there should be at least 50 contractions in one approach.

While squeezing the sphincter, try to lift, pull the muscle high up and pull the sphincter inward.

Each contraction with an upward pull is followed by a muscle relaxation phase.

Breathe freely, don't hold your breath.

If you feel that the muscle is very tired, rest a little and start again.

Exercise Hold Press

In a lying position, bend your legs slightly and spread them apart. Place your hands on your lower abdomen.

Tighten the vaginal muscle strongly, starting with the sphincter, and try to keep it compressed for 60 seconds. Then relax, rest for a few seconds.

Do 2 more approaches.

In the first lessons, the time you hold the muscle can be slightly reduced.

Squeeze only the vaginal muscle, stomach, buttocks, do not strain your legs.

Gynecologists have long come to the conclusion that women's health and sexual satisfaction largely depend on the condition of the perineal-coccygeal muscles.
The more elastic they are, the easier and more painless childbirth is, and the lower the risk of ruptures. In addition, trained muscles normalize blood circulation in the lower parts of the spine, thereby preventing the development of hemorrhoids, reduce menstrual pain, protect the appendages from inflammation and a host of gynecological diseases, and Kegel exercises help tone them.

If before birth the vaginal muscles are quite elastic even without special training, then the birth of a child radically changes the situation. After childbirth, the vagina is not as elastic as before. You can't even imagine how much his muscles stretch and relax during pregnancy and especially during natural childbirth.
The first sign of weakness of the vaginal muscles is the inability to endure the desire to go to the toilet for a long time and involuntary urination during sudden exertion or sneezing.
In addition, if after giving birth you have severe menstrual pain, which was not observed before, if you no longer achieve orgasm during intercourse, or if it becomes difficult for you to use tampons, this may also indicate weakness of the intimate muscles.

Exercise will help during childbirth

The vaginal muscles are a kind of automatic gate through which the child enters big world. And in order for these gates not only to open on time, but also to close, it is necessary to adjust their mechanism. And since you already know how to tense or, conversely, relax the vaginal muscles, the matter is small. Usually, during the birth process, an obstetrician tells a woman in labor how to behave, but if a woman’s intimate muscles are not trained, she does not understand what is required of her, what they want.
During contractions, try not to tense your muscles and relax as much as possible. Due to pain, most women involuntarily tense their vaginal muscles, thereby making it difficult to open the cervix. As a result, the painful sensations intensify: the body is tense and the cervix does not open completely. It is believed that muscle relaxation shortens contractions, relieves pain and promotes fuller dilatation of the cervix. In addition, switching actions are considered the main way to disconnect from pain. Relaxing the vaginal muscles will help you to distract yourself and not concentrate on your pain sensations.
The transition period, when contractions have not yet ended, but pushing has already begun, lasts, as a rule, 5–10 minutes. At this stage, you should not push or strain the vaginal muscles and sphincter, otherwise you may tear your cervix. As soon as the urge to push begins (the obstetrician says you need to push), you need to take a deep, sharp breath. At the same time, it is gained maximum quantity air into the lungs, then hold your breath for a few seconds. The muscles contract and as you exhale, the air seems to be pushed out through the vagina and then the intimate muscles unclench as much as possible.
Between attempts you should no longer strain them.
After the baby’s head appears, if there is no entanglement, the doctor asks the woman in labor not to push or to push a little at a time so as not to tear the vaginal muscles and perineum.
If tears or episiotomy cannot be avoided, be careful not to strain the muscles when applying stitches. This will make it easier for the doctor to stitch you up and it will hurt you less. And as mentioned, as soon as you can, start doing Kegel exercises again. The sooner you resume training, the faster you will recover.

So, if you do exercises for the muscles of the perineum, then you:

• save your own health
• you can give a man more pleasure
• You will receive pleasant side effects in the form of your sparkling eyes, and as a result, an increase in your own attractiveness in the eyes of surrounding men.

Now about the exercises themselves.
The first part of them is known to most of us, as it is widely described in many women's magazines. A serious program for Vumbilding - intimate muscle training - was developed by the famous gynecologist Arnold Kegel. With her help, he treated urinary incontinence, sagging intimate muscles, and helped women prepare for childbirth and recover after it. The set of exercises he developed is quite simple to perform and quickly leads to the expected result. These exercises are very effective.
The only problem is that you have to make them! And regularly.

Exercise No. 1.

First of all, you need to feel what kind of muscles they are and how to train them. While sitting on the toilet, try holding your urine several times. This tightens the entrance muscles of the vagina. Once you feel how they work, you can start training them.
Both during pregnancy and after, it is useful to perform the “squeezing and holding” exercise at least 20 times a day. Try squeezing the entrance muscles as hard as possible and holding them tense for ten seconds to five minutes. At the same time, try to breathe evenly and not hold your breath. Perform this exercise in different positions: lying, sitting, standing.
If you only train while sitting, then during childbirth in a lying position it will be difficult for you to feel the muscles and put them into work.

Exercise No. 2.

The next exercise involves alternately squeezing the sphincter muscles (in the area of ​​the anus) and the vaginal entrance muscles. Quickly tighten your sphincter muscles and just as quickly relax them. Then do the same with vaginal muscles. Repeat this exercise 10-15 times. After this, you can move on to simultaneous training of intimate muscles and breathing. Exhale - hold your breath - squeeze the entrance vaginal muscles - inhale without relaxing the muscles. Relax your muscles - exhale. Repeat the exercises with the sphincter muscles. These exercises will be useful to you in the process of pushing.

Exercise No. 3.

Now the most difficult part is training the internal muscles of the vagina. Imagine that you want to push something out of yourself, straining internal muscles vagina. In special schools, they advise using “sports equipment” from a sex shop for this exercise. Since without a foreign object it is quite difficult to feel how the muscles work. You can involve your beloved spouse in training. Moreover, he does not need to know that for you this is just exercise. Try to use only the internal muscles of the vagina during sexual intercourse - this is not only useful, but also very pleasant for both partners. When performing this exercise, it is important to feel the difference between the input and internal muscles. At first, it is quite difficult to strain only the internal muscles and at the same time keep the input muscles in a relaxed state. Repeat this exercise at least 10 times a day.

Exercise No. 4.

In addition, intimate muscles are also trained during exercises on inner side hips and lower muscles belly. Stand with your back straight, feet shoulder-width apart, toes out to the sides, hands on your hips. Gradually bending your knees to the sides, squat as low as possible. Hold at the bottom for 5-10 seconds and slowly rise up. While doing this exercise, try to feel how your muscles tense and relax.
All these exercises can be performed both in combination and separately. Immediately after giving birth, it will be difficult for you to feel these muscles, but this does not mean that they have lost sensitivity forever. Just start doing intimate exercises almost from the first day after giving birth.
If no exercise helps, consult your gynecologist. Perhaps he will give you a referral for surgery. After a too-quick birth with numerous tears and a large fetus, it is almost impossible to return the torn muscles to their previous state only with the help of home exercises. There are simple surgical operations to restore them. The operation is completely painless and lasts only a few minutes. Under local anesthesia, the surgeon connects the torn fibers and all you have to do is train the muscles with the exercises listed above.

Necessarily. Before starting the exercises while sitting on the toilet (do not move your legs, do not strain), try to stop the stream of urination. Most likely you will succeed. If the stream does not stop completely, it will at least decrease significantly. Repeat a couple of times to remember which muscles do this. It is them that you squeeze during the exercises.
NOTE:

1. Don’t get carried away with frequent urinary retention – it’s harmful.
2. If you have read about similar techniques before and have come across “pushing” exercises (when you have to imagine that you are giving birth). There is no need to do them. You don’t know the state of your pelvic floor muscles. Therefore, such exercises can only do harm!

In some sources you can find a slightly different interpretation of Kegel exercises.
Here they are.

EXERCISE 1
We contract the vaginal muscles and count slowly to 5, relax, count to 5, contract. The clamping time can be increased.
The downward movement of the clitoris during the exercise indicates that the exercise is being performed correctly. Repeat 10 times.
EXERCISE 2
“Elevator”: contract the muscles a little (“1st floor”), hold, count to 5, then continue contracting (“2nd floor”), hold again until 5. Go through 4-5 “floors” like this. And back - the same step-by-step movement “down”, lingering at each “floor”. Repeat 10 times.
EXERCISE 3
We tense and relax the muscle as quickly as possible, achieving a semblance of “fluttering”. We repeat the exercise 10 times.
EXERCISE 4
The next exercise is a long and steady contraction of the muscle, as if you are trying to pull some object into the vagina. We maintain the tension, counting to 5 (the contraction time must be increased as the muscle develops). Repeat 10 times.

HOW OFTEN TO DO EXERCISES:
You need to do exercises often. Even very often. It is recommended to repeat the complex of the 4 exercises described above up to 8 times a day, each of which is done 10 times per approach. Total 40 times x 8 times = 320 repetitions.
How to train yourself to do exercises so often?
There is only one way - to tie the exercises to some frequently repeated actions, or to set a reminder in your mobile phone.
A serious advantage of the exercises is that they can be done anywhere, in any (or almost any position). Sitting at work at the computer, standing in a minibus and lying on the beach. People around you will not notice your actions.
Therefore, excuses: “How can I do exercises 8 times a day if I work?” - really just excuses.
What can serve as a reminder for classes:
- every time the phone rings
- at all red traffic lights
- every time you drink water and then on your list of reminders that are acceptable exclusively to you.
Remember! If suddenly for some reason you don’t have the mood, don’t have the desire, you’re going through a difficult period in your life, or you simply don’t like doing any exercise, then do at least a little, do what you can. THE MAIN THING IS DO!

Yes, you will get results slower, but you will get them, but if you give up training until better times, the result will not even be zero, it will be negative (see above about the consequences of spraining pelvic muscles)!
Now about what can happen when you start doing exercises, and even 8 times a day:
1. Muscle pain. Pelvic muscles, the same as abdominal muscles and others. If you start actively doing abdominal exercises, what will happen? Right! Don't laugh, don't breathe - your muscles hurt! It's the same here. It will only hurt in the coccyx area and lower abdomen. If the nature of the pain does not resemble sore throat (muscle pain in the first few hours after anaerobic exercise, caused by the accumulation of toxins (lactic acid) in them and does not go away after 1-2 days - go to the doctor - this may intensify female problems or problems with the lower part spine.
IN ANY CASE, IF YOU ARE NOT SURE OF YOUR HEALTH IN THE FEMALE LINE, VISIT A GYNECOLOGIST!
For some diseases (for example: polycystic disease, fibroma, etc.), doctors may prohibit exercise!
2. My period started earlier. Happens often. Don’t worry, everything will be restored, but not right away. You don't have to do exercises during menstruation.
3. Menstrual flow became much more active on the first or second day of the cycle, and then – even with a daily pad – that’s enough. Everything is fine too. The epithelium is simply rejected more actively. Even convenient.
4. Excitement. For many this is side effect. Everything is logical: as a result of the exercises, blood flows to the genitals. If it really gets overwhelming, take a break.
5. Dilated pupils as a result of excitement. This greatly increases YOUR ATTRACTIVENESS in the eyes of the opposite sex.
Use it!

This article will describe Kegel exercises to improve women's and sexual health.

A charming look, a magical sparkling smile, delicate skin, tripping, slim figure, self-confidence - all this is inherent in modern beauties. Women go to great lengths to be beautiful, successful, and attractive to men. Pumping up the relief forms in gyms and "honing" and muscle corset, many people forget about training the internal intimate muscles.

Training intimate muscles as a means of obtaining additional pleasure

Trainings with roots in the distant past as the art of controlling vaginal or intimate muscles.

A little history

• The technique of controlling intimate muscles was mastered by women of ancient China, India, and Japan. Numerous manuscripts about sacred practices, sculptures, paintings on temple walls, dishes and fabrics confirm how skillfully the priestesses of love controlled their bodies.
• Techniques for controlling the “muscles of love” were passed down from generation to generation and were considered part of the cultural heritage of eastern countries. In ancient China, the practice of mastering intimate muscles was available only to the wives of emperors.
• Jade and wooden eggs, vessels with water and other devices served as simulators for the pelvic and vaginal canal muscles. From an early age, girls were instilled with the knowledge and ability to control intimate muscles.
• In 1940, there was a “revolutionary explosion” in the scientific understanding of the treatment of certain female discomforts. The American doctor Arnold Kegel, while studying the problem of urinary incontinence in women who gave birth, found the cause of this disease. Women after childbirth tend to have relaxed vaginal and pelvic floor muscles. Laughter, sneezing, coughing often caused them to urinate involuntarily.
• Professor Kegel developed special gymnastics, known throughout the world as “Kegel exercises.” He also invented a special simulator for these purposes. Currently, there are many modifications of gymnastics to strengthen intimate muscles. Various exercise machines have been developed to make it easier to work with the pelvic muscles.

Can intimate muscle training improve women's health?

Every year this trend is gaining momentum among women all over the world. There are trainings and courses at medical centers on strengthening and management training deep muscles small pelvis.

Doctors women's health strongly recommend strengthening your intimate muscles, starting with childhood. Strong and controlled female muscles make a woman attractive, self-confident and, most importantly, allow her to avoid many female diseases, make it easier to bear and give birth to a healthy child without complications.

Symptoms and warning signs of weak intimate muscles

• urinary incontinence when coughing, laughing, sneezing, physical activity and stress
• hemorrhoids
• pain during sexual intercourse
• lack of orgasm
• inability to tolerate the urge to urinate
• uterine displacement

Weak pelvic muscles are most often found in women who have given birth and have postpartum tears. Heavy weight, chronic cough, constipation often accompany women with weak intimate muscles.

The benefits of exercises for the buttocks, vaginal muscles and pelvic organs

Train intimate muscles for modern woman simply necessary. We don’t forget about some life rules that accompany us all our lives: wash our hands and body, brush our teeth, eat right, play sports. Gymnastics for intimate muscles is very important for the female body. Why? When training delicate muscles, the following occurs:

Women's health and beauty

• improving blood flow in the pelvic area
• prevention of organ prolapse and correction of their position
• preventing uterine prolapse
• postponing menopause for more late date, manifestation of climacteric syndromes in a mild form and without complications
• prevention of gynecological diseases
• stabilization of hormonal levels
• elimination of menstrual pain and smoothing of premenstrual syndromes

Pregnancy and childbirth

• possibility of conception
• preparing the body for normal pregnancy, physiological and conscious childbirth
• prevention of threatened miscarriage
• rapid postpartum recovery, physiological restoration of the pelvic muscles and their elasticity to their natural state

The benefits of training intimate muscles for quality sex

Training vaginal muscles, as a means of obtaining additional pleasure, takes place in the lives of women who force their intimate muscles to “work.” Strong vaginal muscles can speed up the female orgasm, and the owner herself can receive an “emotional explosion.”

• harmony in sexual relationships
• getting a full orgasm
• the ability to expand sexual intimacy scenarios
• manifestation of an active position during sexual relations, obtaining vivid sensations and indescribable emotions
• reduction in vaginal volume

Training intimate muscles and sphincter: Kegel exercises

Vaginal muscle training has been widely developed, helping women solve many problems. There are many complexes for training deep female muscles. All of them are based on the classic exercises that Dr. Kegel recommended to his patients in the last century.

Classic Kegel exercises

1. Slowly squeeze the vaginal muscles, hold in this position for some time and relax. Repeat from 10 to 30 times.
2. Squeeze the vaginal muscles and move the compression upward, as if in an elevator. Stay in this position. Then slowly relax the muscles in the opposite direction: from top to bottom. Repeat 10-30 times.
3. The perineal muscles are tensed and relaxed at a rapid pace. Repeat 10-30 times.
4. Pushing movements. They make pushing movements, reminiscent of pushing during childbirth. Repeat 10-30 times.

A set of exercises should be performed up to 5 times a day.

Kegel exercises: benefits and harms

• Kegel exercises allow women to get rid of many female diseases and improve sexual relationships with men.
• Kegel exercises are also prescribed to women preparing for motherhood for favorable childbearing, facilitating childbirth and eliminating negative postpartum consequences. After the birth of the baby, Kegel exercises are prescribed to women as rehabilitation therapy.
• In women who perform Kegel exercises, the likelihood of miscarriage is unlikely, since the trained muscles strengthen the cervix well and hold the fetus.
• Kegel exercises for abnormal and intensive training pregnant women may have a negative impact on the physiology of childbirth, the woman may experience difficulties with independent childbirth.

It should be remembered: violation of hygiene rules when using exercise equipment can lead to an infection of the vagina and uterus. Anything that gets into the vagina: balls, eggs or other parts of the simulator should be washed with soap and treated with antiseptic drugs.

Video: 5 exercises for the pelvis

Training intimate muscles with yoga

The practice of yoga helps the pelvic muscles work according to natural laws. It is no secret that women who have been practicing yoga for a long time have a beautiful and toned figure, are flexible and flexible. They have well-developed female intimate muscles and the pelvic organs work harmoniously. As a rule, long-term yoga practice removes all female diseases, increases female strength and self-esteem.

The presented video shows the complex " Feminine power» with exercises to strengthen the pelvic muscles:

Video: Feminine power in 30 minutes - yoga for beginners

Strengthening intimate muscles with geisha vaginal balls

• Strengthening delicate muscles with vaginal balls or jade eggs is increasingly used by modern women. These VUM trainers are also called Geisha balls.
• Balls or eggs made of natural stone are approximately 3-4 cm in size. Vaginal balls are sold in the shape of hearts and stars. They come in round and oval shapes with different textures. The balls are made of different materials: latex, natural stone, plastic and are connected to each other by threads.
• At the beginning of practice, you should use large balls with a rough texture. Such balls are easier to keep in the vagina. Gradually you can switch to smaller balls. Well-trained vaginal muscles manage to hold small, heavy and smooth balls.

How to insert vaginal balls?

• To avoid infection, the balls are first washed with soap or strong saline solution, and before the procedure, also with an antiseptic solution (chlorhexidine).
• For better glide, the balls should be treated with lubricant.
• It is more convenient to insert the balls into the vagina while lying down or in a semi-recumbent position.

Important! It should be remembered that balls are a purely intimate exercise machine; they cannot be rented out even to your closest friend!

Exercises with vaginal balls

1. Exercises with vaginal balls are performed while standing or, later, while walking.
2. Initially, you should “not release” the balls from the vagina, holding them with the muscle that stops the process of urination. Initially, the balls are held for 1-2 minutes, gradually increasing the time.
3. Alternately squeeze and relax the vaginal muscles without releasing the balls.
4. Move the balls up and down the vagina. It doesn't work out right away. Over time, the result will not take long to arrive.
5. Pushing the balls out of the vagina one at a time.
6. Holding the thread, they try to pull the balls out of the vagina, providing internal resistance with the vaginal muscles, preventing the balls from leaving the vagina.

The success of training intimate muscles with the help of vaginal balls is achieved only with regular daily exercise.

How to train vaginal muscles using vacuum trainers?

This type of vaginal muscle simulator has its admirers. Vacuum intimate muscle stimulators have many functions and are not easy to use. Attached to each simulator detailed instructions allowing maximum use of this device. There is an opinion that vacuum simulators are the most effective in the line of VUM simulators.

Video: Kegel exercises with a simulator

The nuances of training intimate muscles - geisha school: video

Geisha are an ancient heritage of Japan. Since the 17th century, references have been made to women making men happy spiritually and sexually. These were educated, well-read, well-groomed and seductive beauties who knew how to guess a man’s deepest desires. They could make small talk, hold tea ceremonies and give unforgettable nights of love.

There were geisha schools where girls were taught the art of being a woman from an early age. Geisha knew how to sing, dance, take care of their face and body, and skillfully control the “muscles of love.”

Exercises to strengthen intimate muscles at home: tips and reviews

Many centers offer paid trainings and training with instructors. An alternative would be to practice strengthening the intimate area on your own using classical exercises Dr. Kegel, with the help of affordable exercise equipment, and also well strengthen the vaginal muscles, belly dancing, yoga, cycling, exercise bikes.

Training the thighs, intimate muscles and sphincter- a fashionable and affordable direction for modern women. Many representatives of the fair sex got rid of many problems in their sexual lives and improved women's health. Introducing some real reviews about such activities.

A cycle of exercises designed specifically to maintain the vaginal muscles in ideal condition is called vumbilding. With their help, it is much faster to cure urinary incontinence, anemia and sagging muscles in the intimate area. Thanks to wumbling, full preparation for childbirth is carried out and recovery after it is facilitated. Exercises to strengthen the vaginal muscles are not at all difficult, and therefore they remain in memory very quickly and are even easier to perform.

It occurs during urination. To successfully carry out this exercise, it is necessary to interrupt the urine output at least 2-3 times and hold it for several seconds. This becomes possible due to the vaginal entrance muscles, and they need to be trained first.

After this, you should perform the presented exercise at least 25 times during the day. For this you will need:

• draw in the primary muscles and squeeze them very tightly;
• hold them in this position for about 10 seconds (this period of time should be increased to five minutes);
• At the same time, you need to breathe evenly, without holding your inhalation and exhalation.

It is advisable to carry out these workouts for the vaginal muscles in each of the body positions: both standing and lying down. Therefore, if you perform them exclusively while sitting, then during childbirth it will be extremely difficult to “activate” them.

Exercise two

This lesson is aimed at relieving pushing. The key to proper implementation is to alternately compress the muscles of the anus and the entrance muscles to the vaginal area. You must first tense the anus as quickly as possible and just as forcefully relax it. After this, similar actions should be done with the vaginal area. The complex will need to be repeated 15 to 20 times.

To enhance the effect, the lesson can be carried out in combination with breathing training. This is done according to the following algorithm: exhale, hold your breath, squeeze the vaginal muscles, inhale, during which the muscles are still tense. Only after this is it permissible to relax them and exhale. It is best to repeat the presented cycle of exercises together with the sphincter.

Exercise three

It will be remembered by many because it can be performed as part of sexual intercourse. For correct implementation, you should imagine that something is being pushed out of the vagina due to its muscles. When performing this exercise, you need to feel what the difference is between the internal and input muscles. Such easy exercise will appeal to each of the partners.

It is acceptable to use a small object, for example, a ball on a dense and durable thread (it can be purchased at a sex shop).

At the first attempts, it may be difficult to perceive the work of the muscles, but thanks to such an object it will be much easier to feel it. Should do this exercise at least 5 times a day and over time increase this amount to 15 times. Over time, you can move from light balls to heavier ones.

Exercise four

Training abdominal muscles and thighs helps to further strengthen the vagina itself.

To carry out such an activity you need:

• stand with your hands on your belt at the same level;
• place your feet shoulder-width apart, turn your toes in different directions;
• Slowly begin squats, bending your knees apart. Squats should be performed as low as possible;
• stay in this position for 12-15 seconds and rise as slowly as possible.

Must be felt in full force how the vaginal muscles function. This complex needs to be performed three to seven times.

An exercise can also consist of individual elements, but it will be most effective when performed all of them together.

Video - exercise for training intimate muscles for women

Other ways to train

The famous Latvian psychotherapist and sexologist Janis Zalitis advises female representatives to perform one exercise as often as possible. To carry it out, you should insert a finger into the vaginal area and strain the walls so that they squeeze it. The force must be such that it is impossible to pull out the finger.

At first, achieving such a result will be very difficult, but over time, the vaginal muscles will be trained so much that it will be possible to hold any object solely with the strength of these muscles.

Known to many since school days, the “birch tree” exercise can also provide significant assistance in strengthening the vaginal muscles. It is a shoulder stand. In this case, the legs should be raised up. You can also use them to lean on the wall if you find it difficult to maintain your balance at first.

To strengthen the muscles in this position, the limbs must be brought together and spread apart with equal amplitude.

This exercise is also good because it will make it possible to optimize blood flow and restore the ideal level of hormonal activity.

Kegel complex

The classes, developed by American gynecologist Arnold Kegel, include several types of exercises. Those that are performed lying down, in a sitting and standing position. Kegel has developed a significant number of the most different exercises, some of which are carried out exclusively at home. The rest are universal, because you can do them even while traveling on a bus or subway.

Video - strengthening the pelvic muscles. Kegel exercises.

For example, “Hold”, which can only be performed at home. To do this you need:

• lie on your back, placing a soft pillow under your head and neck;
• bend the lower limbs at the knees and spread them apart;
• tense your vaginal muscles and try to hold them in this state for at least a few seconds.

After this, you need to relax, rest, but not for long, and only then continue. For the first time, it is advisable to carry out at least eight approaches, and then it is permissible to increase the number of times to two or even three dozen.

Another exercise is called “Elevator”. It is known that the female vagina consists of a number of rings. Together they form a “tube”, so it’s easy to imagine that this is an elevator shaft. First of all, it is necessary to tense the lower muscle group as diligently as possible. After this, without weakening the pressure, reach the next group (or floor) and so advance, pausing for a certain period of time at each level.

This is just part of a Kegel series. The rest imply variations of the previously presented training with special balls, which must be performed in different poses.

Exercise machines for vaginal muscles

You can “work” with the vaginal muscles using special exercise machines that not only relieve some of the physical stress. They also allow you to control the process itself, improving it and making it more efficient.

The first of them is pneumatic (operating thanks to compressed air) with a monitor. He takes over all the responsibilities of the trainer, indicating when it is necessary to activate the vaginal muscles. It also makes it possible to alternate between stages of relaxation and tension. There is also technology that determines how trained the vaginal muscles are: from one to nine. Depending on this, the intensity of the training process is selected.

An equally modern variation is the electric pulse simulator. It operates on a battery, like any smartphone. Consists of this simulator of two elements: a remote panel and a probe. The second is inserted into the vaginal area. A woman simply needs to select the required program on the display, which will determine the strength of the micropulses. After this, you can relax for several hours, during which the simulator will work.

At this time, the woman will feel how impulses enable the vaginal muscles to constantly contract. Such sensations are not associated with even the slightest discomfort and are perceived as minor vibrations that can even awaken erogenous zones.

Training the vaginal muscles is an activity that will enable a female representative to prepare for childbirth and restore her strength as quickly as possible after it. Also, strong vaginal walls are the key to a good sex life and slow down the natural aging process.

Yoga has just conquered the whole world when another Eastern teaching is already on its heels. Increasingly, on the Internet and in magazines you can find information and advertising about wumbling, or imbuilding.

Its origins can be found in the Kama Sutra and the Taoist treatise on love.

It is known that for a variety of reasons, the vast majority of women have weakened pelvic floor muscles and are not able to fully perform their functions. Already from early childhood A number of loads on the conjugate muscles have been excluded from the everyday life of a modern woman, due to the intensive work of which the muscles of the pelvic floor and vagina should receive natural training. By the time of puberty, the intimate muscles of most representatives of the fair sex do not have the necessary natural tone. In the future, this situation is aggravated by sprains and childbirth, abortions, physiological age-related changes, and low sexual culture.

This next newfangled type of training is not yet very widespread, but it definitely attracts the attention of an increasingly large part of the female population. There are even fitness studios with instructors and special simulators for this purely ladies' affair. Why purely ladies'? Because during classes they train nothing more than the vaginal muscles.

Foreign history

Girls have been training their intimate muscles since time immemorial. It is known that the wives and concubines of the Chinese emperor trained their vaginal muscles using jade eggs. According to legends, they knew how to control their vaginal muscles so skillfully that they could bring a man to orgasm while remaining still.

The ability to expand the vaginal opening made it possible to “absorb” fairly large objects, such as apples. And the wave-like contraction of the muscles from the arches to the entrance made it possible to throw out objects inserted into the vagina, sometimes over considerable distances.

At that time they practiced with stone or wooden balls. During muscle training, a load was used, the weight of which could reach up to 5 kg. And to this day, Thai women are considered skilled lovers precisely because from an early age they are taught exercises that develop the muscles of the vagina. Some young ladies, especially in resort towns, make money solely by performing various tricks on the public, be it smoking cigars with their vaginas or shooting various objects at them.

The doctrine of vaginal training reached Europe only in the 20th century. And even then, at first it was considered only a therapeutic, and not at all a love remedy. The exercises and equipment for their implementation, which Dr. Arnold Kegel advised his patients in the 50s to get rid of serious problems such as uterine prolapse or urinary incontinence when coughing, sneezing, laughing and physical activity, subsequently led to an improvement in the sex life of many European women . A set of Kegel exercises is still prescribed to pregnant women to alleviate and prevent the negative consequences of childbirth, and after the birth of the baby they are prescribed as restorative therapy.

Domestic history

The term “vumbuilding” (voom - vaginal controlled muscles; build - to build, increase) was introduced by Vladimir Leonidovich Muranivsky, who developed and patented the first vaginal simulator in Russia in 1990. Vladimir Leonidovich was prompted to create the device by one unusually skilled sexual partner. She knew how to create with her vagina that very muscular wave that geishas and concubines strived for. After parting with the artist, Muranivsky decided that other women should master this skill. The wumbling guru created several simulators, wrote a couple of books on intimate muscle control, made a film and opened the first special fitness studio.

The modern universal Muranivsky simulator consists of an internal chamber that fits into the vagina (plus covers of various sizes), an air cushion for working with resistance, a dial showing the pressure inside, and a pump.

The girl must squeeze the chamber inside with her vaginal muscles (lower, middle, upper). It is advisable to leave the abdominal press unused.

There is another name in the history of Russian vagina building - Oleg Frolov, who started working together with Vladimir Leonidovich, but at one point he did not agree with the guru and said goodbye to him once and for all. Oleg and his wife Evgenia have a club where they teach girls various tricks - from massage to oral sex. In 2004, Frolov received a patent for the invention of his own simulators - single-chamber and multi-chamber, similar in principle to Muranivsky’s pneumatic simulator. Plus, Oleg also developed a computer program that helps during training.

“Muranivsky is my teacher, but the truth is more precious,” said another vaginal training enthusiast, Yuri Kornev. He proved that Vladimir Leonidovich was fundamentally mistaken when talking about the controlled muscles of the vagina, because the vaginal canal is surrounded smooth muscles, which cannot be pumped up. According to Kornev, only the pelvic floor muscles are controlled, which compress the vagina in its lower part, and upper part it is compressed by an increase in intra-abdominal pressure, which is created by the press and the respiratory diaphragm. Kornev’s technique is called “imbuilding” (I - intimate, M - muscles). Yuri developed his own training system and patented a laser-controlled simulator. The simulator is a rod with an egg-shaped element installed at the upper end, and a laser sensor attached to the lower end. The egg is inserted into the vagina, and the sensor remains outside. When the pelvic floor (anus, perineum, entrance) is retracted, the egg will rise up and forward, behind the pubic bone, and accordingly, the rod will tilt back. At the same time, the focus of the laser will go down, and the more you pull it up pelvic floor, the more the focus will drop. When the muscles relax, the focal point will return to the upper position.

This allows you to monitor the state of the at the moment there are supporting muscles. It was experimentally established that muscles in good shape create an amplitude of movement of the focal point of at least 1.5 m at a distance of 2 m from the wall.

In addition to these people, many others sell all kinds of devices for strengthening the vaginal muscles and offer the services of a private instructor. So, training costs about 2.5 thousand rubles, and a set of simulators costs 5 thousand and more. In any case, you need to study at home every day, and go to the teacher once a month. To help future geishas practice independently, there are video tutorials and books.

What do they promise?

Like everything related to sex, that is, it promises big profits, this area is widely commercialized. Manuals and instructions for im- and wumbling are quite common - from serious to purely promotional.

They promise, of course, mountains of gold, nights of pleasure and orgasms that will take both partners to heaven.

Strong vaginal muscles can really speed up a woman's orgasm and generally make the experience of sex more intense. They are also able to maintain and “revive” a man’s erection. However, using the simulator for “teaching various functional actions, such as natural contraception, when the vagina spits out sperm” is still not worth it. During pregnancy, by the way, many sources advise against practicing. In addition, there were cases that latex could not withstand the iron embrace of the vagina and tore. As they say, there is power...

In addition, the simulator is recommended “to increase the true (and not external!) female attractiveness and sexuality above the level of Thai women, promoting the correct satisfaction of natural needs regardless of gender (including female orgasm with or without the “failures” of the partner).”

As for childbirth, if the training is incorrect, there is a high risk that the woman will subsequently not be able to give birth naturally, which, by the way, was noted by Muranivsky himself. True, training can reduce the likelihood of miscarriage by strengthening the cervix, but the woman may simply not give birth. As my acquaintance obstetrician said about this, “if you are going to give birth, then professional wumbling is a definite evil; if you just jump through life, then go ahead.”

Imbuilding, wumbling and other exercises to strengthen muscles are good in the postpartum period, when a woman needs to return to the volumes that are familiar to her and her husband. Exercise can indeed affect hormonal levels, but promises from the series “will help solve many women’s health problems” should not be trusted. The functioning of the thyroid gland has a much stronger influence on hormonal levels, but it cannot be pumped up.

In addition, if the exercise equipment is used incorrectly or hygiene measures are not followed, you can seriously harm yourself. Anything that goes into the vagina should be washed with soap first, no matter what trainers say about “it’s your personal thing.” If you are using vaginal balls or eggs, do not forget to apply a water-based lubricant to them. You cannot use exercise equipment when treating STDs (sexually transmitted diseases), pregnancy, or inflammation.

Alternative

Belly dancing, independent training without expensive simulators. Riding a bicycle or an exercise bike strengthens the vaginal muscles well.

The boom in virginity restoration has reached us. According to the Ministry of Health, over the past few years the number of Russian clinics engaged in virginity restoration has increased by 25 (!) percent. And supply, as we know, is generated by demand.

And here are the exercises that Kegel prescribed to his patients:

Slow compressions. You need to tense your muscles as if to stop urination. Relax. A complication - holding the muscles, hold them in this position for 5-20 seconds, then gradually relax.

Abbreviations. Tighten and relax your muscles as quickly as possible.

Pushing out. The woman is pushing as if giving birth.

You should start training with 10 slow compressions, 10 contractions and 10 push-ups, five times a day. After a week, add five exercises to each until their number reaches thirty. Then continue to do at least five such cycles a day to maintain muscle tone.

Lie in a bathtub filled with water, buttocks touching the bottom. Relax. Spread your legs slightly, you can bend your knees a little. In women who have given birth, water will begin to flow by gravity into the vagina. The rest need to try to push apart the walls of the vagina, “pump” water into themselves, while squeezing the lower abdomen, straining the legs and buttocks, opening the walls of the vagina inside and pumping water into themselves. At first, you can help yourself with your fingers. After filling the vagina with water, squeeze the vaginal muscles. If you don’t feel them yet, don’t work, squeeze your lower abdomen, legs, strain your buttocks. After squeezing out the water, take starting position. Repeat 20-25 times.

A transparent (for clarity) hose 1-1.5 m in a standing position is inserted into the vagina, the free end of which is held vertically by hand. Then the hose through the funnel is half filled with solution. By suction/ejection of water, raise and lower its level in the hose. The greater the amplitude, the better. In this option, it is important to hold the tube tightly with the entrance muscles.