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

15.10.201927.05.2017

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

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

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, spread them in the form of the English letter V. Then squeeze the pelvic muscles around the fingers, without helping the abdominal muscles and without squeezing the buttocks. The fingers should connect. Remember the force of contraction of your muscles. Using this method, periodically, you can independently check the condition of your intimate muscles, determine how well they have strengthened.

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

Preliminary preparation

Work out comfortably 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 do

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

Your feelings

At first, after classes, you may experience slight discharge and pulling pains in the lower abdomen. Do not worry, this is quite normal, as well-worked muscles that previously had a rest react in this way, and the mucous membrane is thus updated and cleansed.

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

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

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

We will only bring a set of exercises to strengthen intimate muscles first level. You can study the full set of intimate gymnastics exercises for women, including those with the Egg vaginal simulator, by downloading the electronic version or buying a printed edition of the book “Woman's Intimate Health”.

A set of entry-level exercises

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

Intimate gymnastics - Warm up

Exercise Bench

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

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

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

During the contraction of the sphincter, try to lift, pull the muscle high up and pull the sphincter inward.

Each pull-up contraction is followed by a phase of muscle relaxation.

Breathe freely, do not hold your breath.

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

Hold press exercise

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

Strongly tighten the vaginal muscle, starting with the sphincter, and try to keep it in a contracted state for 60 seconds. Then relax, rest for a few seconds.

Do 2 more sets.

In the first lessons, the holding time of the muscle can be somewhat reduced.

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

Gynecologists have long come to the conclusion that women's health and sexual satisfaction largely depend on the state of the perineococcygeal muscles.
The more elastic they are, the easier and more painless childbirth is, the less the risk of ruptures. In addition, trained muscles normalize blood circulation in the lower sections 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 childbirth, the vaginal muscles, even without special training, are quite elastic, then the birth of a child radically changes the situation. After childbirth, the vagina becomes 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, sneezing.
In addition, if after childbirth you have severe menstrual pain, which was not observed before, if you have ceased to achieve orgasm during intercourse, or if it has become difficult for you to use tampons, this may also indicate weakness of the intimate muscles.

Exercise will help in 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 in time, but also to close, it is necessary to adjust their mechanism. And since you already know how to strain or, conversely, relax the vaginal muscles, the matter is small. Usually, an obstetrician during childbirth 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 strain your muscles and relax as much as possible. From pain, most women involuntarily tighten the vaginal muscles, thereby making it difficult to open the cervix. As a result, painful sensations intensify: the body is tense and the neck does not open completely. It is believed that muscle relaxation shortens contractions, relieves pain and promotes a fuller opening of the cervix. In addition, switching actions are considered the main way to switch off from pain. Relaxing your vaginal muscles will help you relax and not focus on your pain.
The transitional period, when the contractions have not yet ended, and the attempts have already begun, usually lasts 5-10 minutes. At this stage, you can not push and strain the vaginal muscles and sphincter, otherwise you can tear the neck. 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 collects maximum amount air into the lungs, then hold the breath for a few seconds. The muscles contract and, as you exhale, the air is pushed out through the vagina, and then the intimate muscles are unclenched as much as possible.
Between attempts, you should no longer strain them.
After the baby's head has appeared, if there is no entanglement, the doctor asks the woman in labor not to push or push a little so as not to tear the vaginal muscles and perineum.
If ruptures or episiotomy cannot be avoided, try not to strain the muscles when suturing. This will make it easier for the doctor to sew you up, and you will be less hurt. And as already mentioned, as soon as you can, start Kegel exercises again. The sooner you resume training, the faster you recover.

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

save your own health
you can give more pleasure to a man
get pleasant side effects in the form of your burning 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 - training of intimate muscles - was developed by the famous gynecologist Arnold Kegel. With her help, he treated urinary incontinence, sagging intimate muscles, helped women prepare for childbirth and recover from them. 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 they have to be done! And regularly.

Exercise number 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 to delay urination several times. This tightens the input muscles of the vagina. Feeling how they work, you can start to train them.
Both during and after pregnancy, it is useful to perform the “squeeze and hold” exercise at least 20 times a day. Try to squeeze the input muscles with maximum force and hold them in a tense state for ten seconds to five minutes. At the same time, try to breathe evenly and do not hold your breath. Do this exercise in different positions: lying, sitting, standing.
If you train only while sitting, then during childbirth in the prone position, it will be difficult for you to feel the muscles and include them in the work.

Exercise number 2.

The next exercise is to alternately compress the sphincter muscles (near the anus) and the inlet vaginal muscles. Tighten the sphincter muscles quickly and relax them just as quickly. Then do the same with vaginal muscles. Repeat this exercise 10-15 times. After that, you can proceed to the 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 help you in the process of pushing.

Exercise number 3.

Now the most difficult thing is training the internal muscles of the vagina. Imagine that you want to push something out of yourself by straining internal muscles vagina. In special schools, for this exercise, it is advised to use "sports equipment" from a sex shop. Since without a foreign object it is quite difficult to feel how the muscles work. You can involve your beloved spouse for training. Moreover, it is absolutely not necessary for him to know that for you this is just a charge. Try to act during sexual intercourse only with the internal muscles of the vagina - 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 in a relaxed state. Repeat this exercise at least 10 times a day.

Exercise number 4.

In addition, intimate muscles are also trained during exercises on inside hips and lower muscles belly. Stand with your back straight, feet shoulder-width apart, toes 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. When doing this exercise, try to feel how the muscles tense and relax.
All these exercises can be performed both in combination and separately. Immediately after childbirth, it will be difficult for you to feel these muscles, but this does not mean that they have lost sensitivity forever. Just almost from the first day after giving birth, start doing intimate exercises.
If no exercise helps, consult your gynecologist. Perhaps he will give you a referral for surgery. After giving birth too quickly with numerous tears and a large fetus, it is almost impossible to return 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 broken fibers and you will only have to 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 jet does not stop completely, then at least it will greatly decrease. Repeat a couple of times to remember which muscles this is done with. It is them that you clamp in the process of doing the exercises.
NOTE:

1. Often do not get carried away with urinary retention - it is harmful.
2. If you have read about similar techniques before, and have come across “pulling” exercises (when you need to imagine that you are giving birth). You do NOT need to do them. In what state of the muscles of your pelvic floor you do not know. Therefore, such exercises can only harm!

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

EXERCISE 1
We reduce the muscles of the vagina and count slowly to 5, relax, count to 5, reduce. The clamping time can be increased.
The downward movement of the clitoris during the exercise indicates that the exercise is being performed correctly. We repeat 10 times.
EXERCISE 2
“Elevator”: we contract the muscles a little (“1st floor”), clamp, count to 5, then continue to contract (“2nd floor”), again hold to 5. So go 4-5 "floors". And back - the same phased movement "down", lingering on each "floor". We repeat 10 times.
EXERCISE 3
We strain and relax the muscle as quickly as possible, achieving a semblance of "flutter". 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 hold the tension, counting up to 5 (the contraction time should be increased as the muscle develops). We repeat 10 times.

HOW OFTEN TO EXERCISE:
You need to do the 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 accustom yourself to exercise so often?
There is only one way - to tie the exercise to some frequently repeated actions, or set a reminder on your mobile phone.
A serious plus of 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. Those around you will not notice your actions.
Therefore, excuses: “How will I do the exercises 8 times a day if I work?” are 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 my list of reminders that are acceptable only to you.
Remember! If suddenly, for some reason, you have no mood, no desire, you have a difficult period in your life, or you simply don’t like to do some kind of exercise, then do at least a little bit, do what you can. MAJOR DO IT!

Yes, you will get the results slower, but you will get them, but if you abandon training until better times, the result will not even be zero, it will be negative (see above about the consequences of stretching pelvic muscles)!
Now about what can happen when you start exercising, and even 8 times a day:
1. muscle pain. The pelvic muscles are the same as the abdominal muscles and so on. If you start actively doing exercises for the abdomen, what will happen? Right! Do not laugh, do not sigh - the muscles hurt! Here is the same. It will only hurt in the area of \u200b\u200bthe coccyx and in the lower abdomen. If the nature of the pain does not resemble krepatura (pain in the muscles 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 activate women's problems or problems with the lower section spine.
IN ANY CASE, IF YOU ARE NOT SURE IN YOUR HEALTH, ON THE FEMALE LINE, VISIT A GYNECOLOGIST!
For some diseases (for example: polycystic, fibroma, etc.), doctors may prohibit exercise!
2. Menstruation went earlier. Happens often. Don't worry, everything will be restored, but not immediately. During menstruation, you can not do exercises.
3. Menstrual flow became much more active on the first or second day of the cycle, and then - at least with a daily pad - that's enough. It's all right too. The epithelium is simply more actively rejected. Even convenient.
4. Excitation. For many it is by-effect. Everything is logical: as a result of performing exercises, blood rushes to the genitals. If it completely "covers", take a break.
5. Dilated pupils as a result of excitement. This greatly increases YOUR ATTRACTIVENESS in the eyes of the opposite sex.
Enjoy!

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

A charming look, a magical sparkling smile, tender skin, tripping, a slim body, self-confidence - all this is inherent in modern beauties. What women do not just go to be beautiful, successful, attractive to men. Pumping relief shapes into gyms and "honing" and muscle corset, many people forget about training internal intimate muscles.

Intimate muscle training as a means of obtaining additional pleasure

A workout that has roots in the distant past, as the art of controlling the vaginal or intimate muscles.

A bit of history

The technique of controlling intimate muscles was owned by women of ancient China, India, and Japan. Numerous manuscripts about sacred practices, sculptures, paintings on the walls of temples, 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 the eastern countries. In ancient China, the practice of owning 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 muscles of the small pelvis and the vaginal canal. From an early age, girls were instilled with knowledge and the ability to control intimate muscles.
In 1940, there was a "revolutionary explosion" in scientific ideas about the treatment of certain women's discomforts. American doctor Arnold Kegel, investigating the problem of urinary incontinence in women giving birth, found the cause of this disease. Women after childbirth, as a rule, have relaxed muscles of the vagina and pelvic floor. Laughter, sneezing, coughing often caused them to urinate involuntarily.
Professor Kegel developed special gymnastics, known to the whole world under the name "Kegel exercises". He also invented a special simulator for these purposes. Currently, there are many modifications of gymnastics for strengthening intimate muscles. Various simulators have been developed to facilitate work with the muscles of the small pelvis.

Can intimate muscle training improve women's health?

Every year this direction is gaining momentum among women around the world. There are trainings and courses at medical centers for training in strengthening and managing deep muscles small pelvis.

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

Symptoms-harbingers of weak intimate muscles

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

Weak pelvic floor muscles are most common in women who have given birth and have postpartum tears. Big 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 just necessary. After all, we do not 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 happens:

Women's health and beauty

improved blood flow in the pelvic area
prevention of prolapse of organs and correction of their position
prevention of uterine prolapse
transfer of menopause to more late deadline 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
preparation of the body for normal pregnancy, physiological and conscious childbirth
prevention of miscarriage
rapid postpartum recovery, physiological resumption of the work of the pelvic muscles and their elasticity to a natural state

The benefits of training intimate muscles for the quality of sex

Training the vaginal muscles, as a means of obtaining additional pleasure, takes place in the lives of women who make their intimate muscles “work”. Strong vaginal muscles are able to accelerate the female orgasm, and the owner herself to get an "emotional explosion".

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

Intimate muscle and sphincter training: Kegel exercises

Vaginal muscle training has been widely developed to help 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

Slowly squeeze the muscles of the vagina, hold in this position for a while and relax. Repeat 10 to 30 times.
Compress the vaginal muscles and advance the compression in an upward direction, like an elevator. Stay in this position. Then slowly relax the muscles in the opposite direction: from top to bottom. Repeat 10-30 times.
At a fast pace, tense and relax the muscles of the perineum. Repeat 10-30 times.
Pushing movements. Produce pushing movements, reminiscent of attempts during childbirth. Repeat 10-30 times.

A set of exercises should be carried out 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 relations with a man.
Kegel exercises are also prescribed for women preparing for motherhood for the favorable bearing of a child, facilitating childbirth and eliminating negative postpartum consequences. After the birth of a baby, Kegel exercises are prescribed to women as a rehabilitation therapy.
In women who perform Kegel exercises, the likelihood of a miscarriage is unlikely, since the trained muscles strengthen the cervix well and hold the fetus.
Kegel exercises for incorrect and intense workout pregnant women can adversely affect the physiology of childbirth, a woman may experience difficulties with self-delivery.

Should be remembered: violation of hygiene rules when using simulators can lead to an infectious process of the vagina and uterus. Everything that gets into the vagina: balls, eggs or other parts of the simulator should be washed with soap and treated with antiseptic preparations.

Video: 5 exercises for the pelvis

Intimate muscle training with yoga

The practice of yoga helps to work the muscles of the small pelvis 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 plastic 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 " Women's power» with exercises to strengthen the muscles of the small pelvis:

Video: Women's Strength 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 VUMs 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, stars. They come in round and oval shapes with different textures. The balls are made of different materials: latex, natural stone, plastic and are interconnected by threads.
At the beginning of the practice, large balls with a rough texture should be used. Such balls are easier to keep in the vagina. You can gradually switch to smaller balls. Well-trained vaginal muscles manage to hold small, heavy and smooth balls.

How to insert vaginal balls?

In order not to infect, the balls are pre-washed with a soapy or strong saline solution, and before the procedure, also with an antiseptic solution (chlorhexidine).
For better glide, the balls should be treated with a lubricant.
It is more convenient to insert the balls into the vagina while lying down or in a semi-lying position.

Important! It should be remembered that the balls are a purely intimate simulator, it should not be rented even to your closest friend!

Exercises with vaginal balls

Exercises with vaginal balls are performed while standing or in the future - while walking.
Initially, you should “not release” the balls from the vagina, holding them with a muscle that stops the process of urination. Initially, the balls are held for 1-2 minutes, gradually increasing the time.
Alternately compress and relax the muscles of the vagina without releasing the balls.
Move the balls up and down the vagina. It doesn't work right away. Over time, the result will not be long in coming.
Pushing the balls out of the vagina one at a time.
Holding on to the thread, they try to pull the balls out of the vagina, exerting 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 exercises.

How to train vaginal muscles with vacuum trainers?

This type of vaginal muscle simulators has its admirers. Vacuum intimate muscle stimulators have many functions and are not easy to use. Each trainer comes with detailed instructions to maximize the 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 intimate muscle training - geisha school: video

Geishas are an ancient heritage of Japan. Since the 17th century, there has been a mention of women making men spiritually and sexually happy. They were educated, well-read, well-groomed and seductive beauties who knew how to guess the most intimate male desires. They could hold small talk, hold tea ceremonies and give unforgettable nights of love.

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

Classes to strengthen intimate muscles at home: tips and reviews

Many centers offer paid trainings and trainings with instructors. An alternative can be independent exercises to strengthen the intimate zone with the help of classic exercises Dr. Kegel, with the help of affordable exercise equipment, as well as well strengthen the vaginal muscles, belly dancing, yoga, cycling, exercise bikes.

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

A cycle of classes designed specifically to keep the muscles of the vagina in perfect condition is called wumbling. With their help, it is much faster to cure urinary incontinence, anemia and sagging muscles in the intimate area. Thanks to wumbling, a full preparation for childbirth is carried out and recovery after them is facilitated. Classes to strengthen the muscles of the vagina are quite simple, and therefore they remain in the memory very quickly and are even easier to perform.

It is carried out during urination. For the successful implementation of this exercise, it is necessary to interrupt and hold the excretion of urine for at least 2-3 times for several seconds. This becomes possible due to the vaginal input muscles, and they must be trained in the very first place.

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

draw in the primary muscles and compress them very strongly;
hold them in a similar position for about 10 seconds (you should bring this period of time to five minutes);
while breathing at the same time you need to evenly, without holding 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 they are carried out exclusively while sitting, then during childbirth it will be extremely difficult to “activate” them.

Exercise two

This lesson is aimed at alleviating attempts. The key to proper implementation lies in the alternate compression of the muscles of the anus and the inlet muscles into the vaginal area. You must first strain as soon as possible and just as forcefully relax the anus. After that, 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 carried out according to the following algorithm: exhalation, holding the breath, contraction of the vaginal muscles, inhalation, in which the muscles are still in tension. Only after that it is permissible to relax them and exhale. It is best to repeat the presented cycle of classes together with the sphincter.

Exercise three

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

It is permissible to use some 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, however, thanks to such an object, it will be much easier to feel it. Should be done this exercise at least 5 times a day and eventually bring this amount up to 15 times. Over time, you can move from light balls to heavier ones.

Exercise Four

Training abdominal muscles and hips helps to additionally strengthen the vagina itself.

To carry out such a lesson, you must:

become, placing hands on the belt at the same level;
Spread your legs shoulder-width apart, turn your toes in different directions;
Slowly start squatting while bending your knees apart. Squats should be carried out as low as possible;
stay in this position for 12-15 seconds and rise as slowly as possible.

It is necessary to feel in full force how the muscles of the vagina function. It is necessary to carry out this complex from three to seven times.

An exercise can also consist of separate elements, but it will be most effective when they are all carried out together.

Video - exercise for training intimate muscles for women

Other ways to train

The well-known Latvian psychotherapist and sexologist Janis Zalitis advises female representatives to do 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 pinch it. The force must be such that it is impossible to pull out the finger.

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

Known to many since school days, the birch 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. They can also be leaned against a wall if it is difficult to maintain balance on the first attempts.

To strengthen the muscles in a similar position, the limbs must be reduced and parted to the sides with equal amplitude.

This exercise is also good because it will make it possible to optimize blood flow and resume the ideal degree of hormone activity.

Kegel complex

The classes, developed by the 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 different exercises, some of which are carried out exclusively at home. The rest are universal, because they can be practiced even while traveling by bus or subway.

Video - strengthening the pelvic muscles. Kegel exercises.

For example, "Hold", which can only be performed at home. For this you need:

lie on your back with a soft pillow under your head and neck;
bend the lower limbs at the knees and spread them apart;
tighten the muscles of the vagina, and try to keep them in this state for at least a few seconds.

After that, you need to relax, rest, but not for long, and only then continue. For the first time, it is desirable to carry out at least eight approaches, and then it is permissible to increase the number of times up 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", and therefore it is easy to imagine that this is an elevator shaft. First of all, it is necessary to strain the lower muscle group as diligently as possible. After that, without weakening the pressure, go to the next group (or floor) and advance in this way, stopping for a certain period of time at each of the levels.

This is just part of the Kegel cycle. The rest imply variations of the previously presented workouts with special balls, which must be carried out in different poses.

Vaginal muscle trainers

“Working” with the vaginal muscles will be possible due to special simulators, which not only relieve some of the physical exertion. They also allow you to control the process itself, improving it and making it more efficient.

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

No less modern variation is the electric pulse simulator. It runs on batteries like any smartphone. Consists of this simulator of two elements: a remote panel and a probe. The second is introduced into the vaginal area. A woman just needs to select the desired program on the display, which will determine the strength of the micropulses. After that, you can relax for several hours, during which the simulator will work.

At this time, the woman will feel how the impulses enable the muscles of the vagina 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 muscles of the vagina is an activity that will enable the female representative to prepare for childbirth and quickly restore her strength after them. Also, strong vaginal walls are the key to a good sex life and slow down the natural aging process.

As soon as yoga has conquered the whole world, another Eastern teaching is already on its heels. Increasingly, on the Internet and in magazines you can find information and advertising about wumbling, or imbilding.

Its origins can be found in the Kama Sutra and the Taoist Treatise on Love.

It is known that for a number of reasons, in the vast majority of women, the pelvic floor muscles are weakened and are not able to fully perform their functions. Already with early childhood a number of loads on the conjugate muscles are 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 a natural workout. By the time of puberty, the intimate muscles of most 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 newfangled type of training is not yet very common, but it definitely attracts the attention of an increasing part of the female population. There are even fitness studios with instructors and special simulators for this purely ladies' business. Why purely feminine? Because during classes they train nothing more than the muscles of the vagina.

Foreign history

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

The ability to expand the entrance of the vagina made it possible to "absorb" rather large objects, such as apples. And the wave-like contraction of the muscles from the vaults to the entrance made it possible to throw objects inserted into the vagina, sometimes over considerable distances.

They practiced at that time with stone or wooden balls. During muscle training, a load was used, the weight of which could reach up to 5 kg. And Thai women are still considered skilled mistresses to this day 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 showing the public various tricks, whether it is smoking cigars with the vagina or shooting various objects with it.

The doctrine of vagina training reached Europe only by the 20th century. And then it was initially considered only a therapeutic, and not at all a love remedy. The exercises and the device 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 exertion, 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 a baby, they are prescribed as a rehabilitation therapy.

Domestic history

The term "wumbling" (vum - vaginal controlled muscles; build - build, build up) was introduced by Vladimir Leonidovich Muranivsky, who developed and patented the first vaginal simulator in Russia in 1990. One unusually skillful sexual partner prompted Vladimir Leonidovich to create the apparatus. She knew how to make with her vagina the very muscle wave that geishas and concubines aspired to. After parting with the mistress, Muranivsky decided that other women should also master this skill. The wumbling guru created several exercise machines, wrote a couple of books on intimate muscle management, made a film and opened the first dedicated 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 resistance work, a dial showing the pressure inside, and a pump.

The girl must squeeze the vaginal muscles (lower, middle, upper) inside the chamber. In this case, it is desirable to leave the abdominal press unused.

There is another name in the history of Russian vaginbuilding (eng. vagin building) - Oleg Frolov, who started work with Vladimir Leonidovich, but at one fine moment 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 has also developed a computer program that helps during training.

“Muranivsky is my teacher, but the truth is more precious,” said another enthusiast of vaginal training, Yuri Kornev. He proved that Vladimir Leonidovich was fundamentally wrong when talking about the controlled muscles of the vagina, because the vaginal canal is surrounded smooth muscles, which cannot be downloaded. According to Kornev, only the pelvic floor muscles are controlled, which compress the vagina in its lower part, and top 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, on the upper end of which an egg-shaped element is installed, and on the lower end a laser sensor is fixed. 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, respectively, the rod will deviate back. At the same time, the focus of the laser will go down, and the more you tighten the pelvic floor, the more the focus will go down. When the muscles relax, the focal point will return to its upper position.

This allows you to keep track of the state of this moment supporting muscles are present. Experimentally, it was found 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 to strengthen the muscles of the vagina and offer the services of a private instructor. So, training costs about 2.5 thousand rubles, and a set of simulators from 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 for self-study - 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 lift both partners to heaven.

Strong vaginal muscles can really speed up a woman's orgasm and generally make the sensation of having sex more vivid. They are also able to maintain and “revive” a male erection. However, using the simulator to “learn 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 not to practice. In addition, there were cases that the latex could not withstand the iron embrace of the vagina and was torn. As they say, there is power...

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

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

Imbuilding, wumbling and other muscle strengthening exercises are good in the postpartum period, when a woman needs to return her and her husband's usual volumes. Exercise can really affect the hormonal background, but promises from the series “it will help solve many women's health problems” should not be trusted. The work of the thyroid gland affects the hormonal background much more strongly, but it cannot be pumped up.

In addition, if the simulators are used improperly or if hygiene measures are not followed, you can seriously harm yourself. Everything that enters the vagina must be pre-washed with soap, no matter what the trainers say that "this is your personal thing." If you are using vaginal balls or eggs, remember to use a water-based lubricant. Do not use simulators in the treatment of STDs (sexually transmitted diseases), pregnancy, inflammation.

Alternative

Belly dance, self-training without expensive equipment. Well strengthens the vaginal muscles cycling, exercise bike.

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

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

Slow contractions. It is necessary to tighten the muscles as to stop urination. Relax. Complication - holding the muscles, hold them in this position for 5-20 seconds, then gently relax.

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

Ejection. The woman pushes as if in childbirth.

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 per day to maintain muscle tone.

Lie down in a bath filled with water, buttocks touch the bottom. Relax. Legs slightly apart, you can bend a little at the knees. In women who have given birth, water will begin to flow into the vagina by gravity. The rest need to try to push the walls of the vagina, “pump” water into themselves, while compressing 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, contract the vaginal muscles. If they are not yet felt, do not work - squeeze the lower abdomen, legs, strain the buttocks. After squeezing out the water, take initial 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 the hand. Then the hose through the funnel is half filled with mortar. By suction / ejection of water, raise and lower its level in the hose. The greater the amplitude, the better. In this variant, it is important to hold the tube tightly with the muscles of the entrance.