The ability to manage them leads to easier labor and protection internal organs from lowering.

Thais master this art perfectly, as a result of which the expression “Thai massage” has long acquired a double meaning.

Training the intimate muscles causes a natural ability to tense them automatically at the right time, for example, during sleep, when a woman cannot consciously control herself. Squeezing the internal muscles can give a man an unforgettable sensation.

Internal muscles, with good training, can give a man sensations different levels, from ordinary wave stroking, to squeezing and “biting”, and also with sufficient skill, you can simply bring a man to orgasm by milking him. Generally speaking, the tight contact of the vaginal walls with each other can give a woman an unforgettable orgasm.

Regular muscle compression is another half of the training, because in essence good wumbling- this is the ability to perfectly master the different muscles of the vagina and perform various manipulations. The elastic muscles of the vagina quickly return to normal after childbirth, since they have a greater ability to recover. That is why training the internal muscles is no longer an erotic requirement, it is a necessity that allows a woman to feel healthy.

Many, again, believe that wumbling is the only method that allows you to tense and relax your muscles. In fact, now there are three main directions, thanks to which muscles can always be in good shape.

Western (Kegel exercises), Indian or Tantric (Sahajoli practice), Chinese (Taoist practices) allow you to be on top in this matter. It is worth talking about each school separately, since they all deserve equal attention.

Western practice- the youngest. It was recommended to many ladies only to restore vaginal muscles after childbirth, ruptures and other troubles.

In 1931, the first simulator was released in the form of a pear for squeezing it with the muscles of the vagina.

In the fifties, pears became scarce, and this was convincingly proven by Arthur Kegel, who proposed new technique, thanks to which it was possible to develop different muscles vagina. His practice caused a lot of noise; crowds of followers, scientists, and trainees flocked to him, dreaming of enriching themselves with new skills. In 1983, the Kegel pear was improved, giving it a more physiological shape with special contacts attached. Thanks to this device, you can control the signals that the pear sends during compression, and the level of development of the vaginal walls is determined from them.

Now in our country there is enough open large number departments, practical courses on imbuilding. Why is it named like that? Because the modern name Vumbilding comes from the phrase vaginal controlled muscles, and MI means intimate muscles, which include the muscles of the anus, diaphragm and vaginal muscles. It is worth noting that it is almost impossible to control the smooth muscles of the vagina, so the phrase Vumbuilding has no practical meaning.

There are a lot of buzzwords, but the practical goal of all simulators is the same: to increase the level of muscle control. The special convenience of the Kegel school is that such a simulator can be used at home, if desired, and anyone can read information about the device and learn how to do exercises in special courses. Naturally, the first and most popular training program (in a slightly straightened form) belongs to Kegel. With its help, you can get rid of urinary incontinence, restore almost atrophied (inactive) muscles, help with stretching of the birth canal, and so on. Interestingly, training the intimate muscles involves the muscles of the anus, which is also very useful.

You can feel which muscles begin to work during urination. The hole, which is intended for the release of fluid, is the frame of the muscle. When the fluid comes out, the muscle relaxes, and when it finishes, it contracts. It’s easy to feel with your fingers, but now you can try to squeeze and understand WHAT you’re squeezing on your own. What is curious: Kegel suggested training specifically the upper, input muscle, but practically did not describe the internal muscles, but they are also important.

Some exercises from his system can be done without various devices (as he advised beginners).

Exercise "Break"

Lie on your back, bend your knees, leaving your heels on the floor at an angle of 30 degrees. Squeeze the vaginal muscles as if you want to go to the toilet “in a small way.” If it is difficult to understand which muscles are involved in the process, do the exercise for the first time when you really want to go to the toilet. Then you need to have a bowel movement and start exercising. Muscle contraction should last for ten seconds, and then you need to relax for 15 seconds. Repeat the cycle 20 times daily. In general, this fun gymnastics for the lazy. It can be done anywhere, because sitting position the pose is very similar if you lean back in a chair. And no one will notice from the outside. Well, unless you blush.

Exercises "Elevator"

The exercise is also very convenient, and is performed in a forehead position, often in a sitting position. Consistency is important in this exercise. First, the sphincter muscles contract, then the vaginal muscles. And the sphincter relaxes. It's a curious sensation that can lead some to orgasm, so I can give one recommendation: enjoy it. By the way, this particular exercise is considered the most useful for training the birth muscles, since in the end both the back and front walls of the vagina are trained.

Exercise "Reduction"

The main thing here is speed. Quickly tighten your vaginal muscles, quickly relax. And so on several times. Do the same with the sphincter muscles. First, you will get simultaneous compression of both muscles. It is important to develop consistency.

Exercise "Pull-Push"

For those who have already given birth, the exercise will strongly resemble labor pushing, when you try to push the baby out with your muscles; for those who have not, it will give an idea of ​​them. The exercise should begin by slowly pushing an imaginary ball out of the vaginal cavity, contracting the muscles. This is difficult to do without having anything inside, so some people train on a Kegel pear or simply on an artificial phallus. Increase the number of repetitions per day to 150. Difficult, but possible.

These are the trainings. Fun and useful.

As for the eastern imbuilding schools, all the exercises in these schools are very difficult to study at home. In addition, the terminology used to describe processes and exercises is not always translated and understood literally.

Let us describe some to have an idea of ​​what is happening in eastern imbuilding schools.

Vibration or mula bandha

This is quite difficult to do right away. You need to lie down and take a deep breath. It is especially worth noting that many practices in this sense are similar to yoga exercises, where the focus is on breathing. So, inhaling and mentally directing energy to the sphincter area, squeeze the first (outer ring), and then leaving the first one squeezed, squeeze the deeper and longer one, then squeeze both of them so hard that a rare trembling appears in the spine. This almost always leads to convulsive contraction inside hips, since many do not know how to control individual muscles and squeeze the entire pelvis. When you learn to squeeze only the sphincter and regulate the strength of vibration, you can assume that a brilliant sexual act is guaranteed to you.

Cylinder

This exercise is difficult because you still need to manage to understand how to do it. Moreover, at first it is generally impossible to do it without auxiliary items. You need to use any object that imitates the male sexual organ. Having installed it in the vagina, you need to tense the anal muscles as much as possible in order to feel the object back vaginal muscles. So they need to be trained to such a state that even without the object inside, the same feeling is created.

Sahajoli

This exercise can only be done by those who have already advanced quite far in the art of imbuilding. It is curious that in the East it is believed that a woman who, when communicating with a man, squeezes her intimate muscles, seems more attractive to him. There is actually a simpler explanation for this. By creating tension within yourself, associating your actions with sexual intentions, you probably radiate into space not only pheromones, but also mystery and mystery.

Struggle

By the way, the exercise of squeezing the knees, which the partner spreads with his hands, also helps to train the intimate muscles. Only you must squeeze and unclench your knees, or squeeze the training exercise with your feet. sports equipment(ball or pear). In general, it was useful to do this exercise from childhood; anyway, girls don’t have to know what this training is for; it will be beneficial.

Lateral rotation

Rotation is quite a complex muscle game. A tube with a diameter of 2-3 centimeters and a length of 20-30 is placed in the vagina and rotates with the help of intimate muscles. It’s difficult, but with training, interesting changes in sensations and in intimate life are noticeable.

Hula Hoop

The intimate muscles develop well when you belly dance, as they contribute to the work of the diaphragm, which helps maintain the pelvic organs in the desired position.

One of the exercises can be done at home. You need to place your feet shoulder-width apart, toes to the sides, while you need to bend your knees and squat as low as possible to the floor so that the distance from your buttocks is no more than 20 centimeters. You need to tense your hips and relax your back. Now you need to start rotating your hips as if you were spinning a hoop.

Only the legs should feel the tension; the top should generally be motionless. It is very useful from all points of view to describe the figure eight with your hips, which liberates and removes various tensions, including sexual ones. It is curious that Thai women use their intimate muscles to stage real demonstration shows that allow them to evaluate all the capabilities of the human body.

Thais can hold intimate muscles a suspended load weighing up to 20 kilograms, they can “smoke” with the vagina, holding a pipe in it, they can release water from the vagina in a stream of 1-2 meters, they can, by pushing balls out of the vagina, shoot them into baskets located at a distance of several meters. In general, all these miracles are a direct consequence of the training of the intimate muscles... So let’s imagine what kind of pleasure in intimate life a woman who is fluent in the art of imbuilding can give her partner and herself.

In China, too, they do not lag behind their compatriots. Jade balls are in fashion there and are sold here as an entertaining and additional accent to sexual games. Balls different sizes strung on a string and inserted into the anus or vagina. They also sell a jade egg with a string to which a weight is attached. The egg is held in the vagina by intimate muscles, and over time the weight of the weight increases. These are the wonders of alternative medicine. And you say sexy! It smells like Guinness records here!

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Intimate gymnastics is a very common innovation for women. More and more gynecologists are talking about the benefits of wumbling. This is a set of exercises that train the vaginal and pelvic muscles. Recommended for women with uterine prolapse, incontinence, and to improve sex life. It is worth noting that intimate gymnastics exists not only for women, but also for men.

Wumbuilding for women

This type of exercise has always been popular among Eastern women. Some exercises have been known since ancient times. With regular and correct execution complex strengthens muscles pelvic floor, the time of orgasm is prolonged, the uterus is strengthened, in addition, it is achieved positive effect for recovery after childbirth. Over the course of 9 months, many muscles have lost elasticity, which is why it is necessary to put them in order. In addition, intimate gymnastics has a great effect on the overall quality of sexual life.

A woman who knows how to control her intimate muscles will always be able to give a man unearthly pleasure.

Among the most common exercises for women, Kegel exercises should be noted. You can do it at home, spending about 20 minutes a day.

Gymnastics includes the following exercises:

1. We try to retract the rectal sphincter without using the muscles of the buttocks and abs.
2. Lying on your back, you need to try to clench and unclench the vaginal muscles. This must be done slowly, while breathing from the stomach. Belly breathing is the basis of proper intimate gymnastics.
3. Contraction of the vaginal muscles for a long time. You need to start with a five-second exercise, then increase the intervals.
4. Relax and tense the muscles of the perineum. This must be done at a fast pace, at least 10 times in a row.
5. Pushing movements, as when going to the toilet “largely”, but only closer to the vagina.
6. Stand with your feet shoulder-width apart and your hands on your knees. Keeping your back straight, it is necessary to tense the pelvic floor muscles upward and inward.
7. Sitting cross-legged, try to tense your pelvic floor muscles as if you wanted to lift it off the floor.

All these exercises for intimate muscles must be repeated several times a day. This is the simplest complex for beginners. In addition to this, various types of exercise equipment are used at home. These include jade testicles, vaginal balls and a Kegel stick. Such simulators are more suitable for those who have already mastered the initial level of gymnastics.

It is advisable to perform all exercises alone, turning on calm music. For control, it is recommended to place your fingers in the shape of the letter V into the vagina. Ideally, they should close without involving muscles. Such monitoring can be carried out continuously to monitor the dynamics.

If you train regularly, then within a couple of weeks you will feel liberation and improvements in your sex life. For consultation, you can use videos with lessons from famous trainers.

Imbuilding for men

But developing intimate muscles is an exercise not only for women. Imbuilding for men can also have a huge impact on the development of intimate muscles, enhance orgasm and improve the quality of sexual life. You can perform the techniques in the same way - at home, using video lessons from the Internet or on the advice of professional trainers.

In addition to sexual pleasures, intimate gymnastics helps get rid of problems with urination. The pelvic muscles are just as important for men as they are for women. In any case, such gymnastics will allow you to please your partner in bed for a long time without any Viagra.

Exercises

For beginners the complex will do exercise called belly taps. It is necessary, with the help of fantasies, to bring the penis into a state of incomplete erection. If you imagine a watch dial, then it is approximately 8 o'clock, if we assume that 12 is a stable, strong erection, and 9 is a horizontal position of the penis.

After this, you need to lift the penis without the help of the pelvic muscles until it hits you in the stomach. Ideally, you need to learn how to do several claps at a fast pace. But this can only be achieved over time.

Another popular exercise is to attach a small weight to the head of your penis, which is at the 12 o'clock position, which will lower your penis to the 10 o'clock position. The essence of the training is to raise the penis with a load to the required position. It is advisable to increase the load over time - this will help strengthen the muscles even more.

Squatting in front of a mirror, you need to try to retract your testicles to the highest possible level. After they have retracted, you need to relax and lower the testicles back into the scrotum. Then repeat the exercise several times. If you decide to make the exercise more difficult, try doing it standing. Thanks to constant training, a man can achieve a controlled erection and calmly monitor his ejaculation.

At the same time, a man does not need to be distracted from everyday worries. You can strain and relax your pelvic muscles while in transport or at work.

The muscles that support the pelvic organs also include those that control urination. Try stopping to go to the toilet. It will seem difficult at first, but then you will be able to completely control your urination.

In conclusion

Intimate gymnastics is not just a popular set of exercises. It was created by a gynecologist who knew very well about women’s problems after childbirth, and about what could interfere with the intimate life of spouses. Therefore, it is recommended to train intimate muscles both for general health and for new experiences in bed.

I would like to offer you wumbling exercises using the Thai method, which you can perform at home on your own.

1. Starting position: Lie on your back, feet shoulder-width apart, knees bent. Raise and lower your pelvis rhythmically for 2-3 minutes. Repeat the approach 5 times.

2. The starting position of the body is the same.
Raise your pelvis with tense thighs and buttocks. Stay in this position for 1-2 minutes, trying not to relax your muscles. After 30 seconds, relax and repeat 4-5 more times.

3. The basic position is the same, but close your legs tightly. Repeat exercise 2 with legs squeezed 5 times.

The latest fashion statement gym- fitness vumbilding (“VUM” is an abbreviation for vaginal controlled muscles). Many people may be shocked by this new discovery. It turns out that intimate muscles can be controlled as easily and freely as the muscles of the arms and legs.

Everyone has heard (and some have even seen) bed tricks demonstrated by "experienced" ladies (the most famous in Thailand), like "smoking" or "blowing a candle", which in fact can be done by every woman. According to the instructors, women who They are dealing with this new type of fitness, driven by the desire to improve marital relationships, to become a superlover for their one and only, to teach themselves, to experience the whole range of experiences.

Some would say that yoga has a similar technique, and the popular Kegel exercises are also aimed at strengthening muscles. However, these exercises only affect the strengthening of 1/3 of the intimate muscles. Specific poses in the yoga technique work more deeply, but the results of training are noticeable only after several months or even years (especially if the walls are stretched after birth and have lost elasticity).

The methodology allows you to awaken “dormant” muscles within a few weeks, even at home. It's not about the possibility of achieving highest point pleasure (this, of course, can also be significantly improved). The use of such "tricks" (for example, retraction of the cervix and wavy contractions of the muscles of the vaginal ring) force men to reach the peak of pleasure without making intense movements. Classes begin with psychological training which directly transitions into a lesson on the development of intimate muscles.

There is a device consisting of two parts (for the external and internal areas of the lower abdomen), which evaluates the degree of training of the intimate muscles - it is important to find out this not on the basis of the woman’s subjective sensations. The device allows you to calculate the normal load during exercise and prevent excessive development and training of muscles. Initially, a woman who started doing wumbling at home or in a fitness center with an instructor does not feel positive changes in your own intimate feelings.

Over time, the sensations will change and you will come to harmony. Vumbuilding is not limited to improving the quality of sexual life.

For women who are looking for inner harmony in a deeper sense, there are many reasons to strive for improvement.

The first reason is healing. Strong and developed intimate muscles pump a lot of blood; thanks to high-quality blood flow, the womb is cleansed faster. Exercises for vaginal muscles stimulate hormonal metabolism and maintain microflora balance. Increases immunity to pathogens.

The second reason is to prepare the female body for the upcoming simple and painless birth. Good tone of the intimate muscles speeds up delivery and reduces painful sensations. In addition, after becoming a mother, a woman with trained muscles regains her shape faster.

The third reason is the possibility of natural contraception. Strong vaginal and cervical muscles are able to “push” ejaculatory fluid to prevent unwanted conception.

The fourth reason is the prevention of male impotence. If the elasticity of the manhood weakens during intimacy, then the man may develop sexual impotence. In the arms of a woman engaged in wumbling, a man has every chance of saving male strength up to a hundred years!

The fifth reason is the anti-cellulite effect. While performing a set of exercises, the muscles of the thighs, buttocks and abdomen are also strengthened, which are also responsible for reducing subcutaneous fat, which is deposited in the form of the notorious orange peel. In addition, activation of blood circulation in the pelvic area improves skin nutrition and perspiration, so the skin remains young and smooth longer.

The sixth reason is the birth of eternal spring. The age of a woman’s body is determined not by the year of birth, but by hormonal balance. The decline of ovarian function means the onset of menopause. Training your intimate muscles to maintain the hormonal status of a “young” level postpones this unpleasant climax for a long time and gives women a certain number of years of youth and attractiveness.

Attention! Women with acute inflammatory processes must first solve their problems and then begin wumbling classes. Pregnancy may also be a reason to avoid doing some exercises.

The exercises that we will perform are divided into simple ones, where only the vaginal muscles are involved in the work, and exercises using targeted artificial stimulation muscle tissue and pelvic organs with carbon dioxide. Why carbon dioxide? Now I will try to explain to you. Very few people know that our health directly depends on the concentration of carbon dioxide (CO 2) in the blood. In the vast majority of people, CO 2 concentrations are noticeably reduced from normal. This is observed in people who lead a sedentary lifestyle (physical inactivity, which we talked about just above). When we are at rest, there is practically no carbon dioxide in our body, and therefore no oxygen. After all, during physical activity The combustion of fats and carbohydrates into carbon dioxide and water is enhanced. Water leaves through the skin and excretory organs, and carbon dioxide in the lungs is exchanged for pure oxygen. This is why during physical activity our body is so well supplied with oxygen.
Let's try to figure it out in more detail. The main carrier of oxygen and carbon dioxide is hemoglobin, contained in red blood cells. In the lungs it combines with oxygen and is transported with the blood to the tissues, where it gives off oxygen and takes in carbon dioxide. Then hemoglobin, again entering the lungs, releases carbon dioxide into the atmosphere and, when inhaled, again combines with oxygen. Hemoglobin gives oxygen to tissues only in exchange for carbon dioxide. Therefore, it gives as much oxygen to the tissues as it receives carbon dioxide from them in return. If there is little carbon dioxide in the tissues, part of the hemoglobin does not give oxygen to the tissues, but is simply exhaled back into the atmosphere. That is, with normal, as it seems to us, breathing, oxygen starvation of tissues develops. The more carbon dioxide we accumulate in the body, the more when we inhale we receive life-giving oxygen, which will be absorbed into the tissues and organs with great pleasure, providing a rush of fresh and young blood. That's the whole secret! And the most interesting thing is that you can exhaust yourself physical exercise, let’s say we run for a long time, do push-ups, etc., in order to accumulate a sufficient amount of carbon dioxide in the body, which will be exchanged for the same amount of oxygen. Or you can simply hold your breath for a few seconds while exhaling deeply, the result will be the same. The concentration of carbon dioxide in the blood will increase sharply, which means that every breath will be full and the blood supply to the body will be complete.
We will combine elements of breathing practice and special vaginal exercises. We will purposefully direct a powerful internal stream of fresh oxygen to the places we need. Due to the action of valuable oxygen, the muscles that we will train will be strengthened and pumped up tens of times faster than without its help. In addition, carbon dioxide stimulation will help rid the entire body of toxins and waste products. Oxygen is truly a non-medicinal miracle!

The healing and therapeutic effect of gymnastics

✓ Helps get rid of erosion on the cervix.
✓ Is an active prevention against pelvic cancer.
✓ Helps solve many gynecological health problems, such as: urinary incontinence, vaginitis, cervical erosion, chronic cystitis, thrush, vaginal prolapse or weakness, chronic adnexitis, parametritis, etc., helps in the treatment of many infectious diseases.
✓ Develops muscle tone and strength, radically reduces vaginal volume.
✓ Cleanses the vaginal muscle of mucus and pathogenic microflora.
✓ The process of lubrication (natural discharge) is normalized.
✓ Stimulates the release of female hormones into the blood (anti-aging effect, feminine attractiveness, positive attitude).
✓ The pelvic organs and vaginal muscles are healed due to a targeted increase in blood supply and enrichment with nutrients.
✓ There is an enhanced and targeted oxygen enrichment of the muscles and pelvic organs.
✓ Develops powerful immunity against infections and pathogenic microflora by strengthening and thickening muscle tissue and mucous membrane.
✓ Helps in the treatment of infertility and facilitates conception.
✓ Postpones the menopause, and therefore the biological aging of the body.

Contraindications to classes

Contraindicated for pregnant women. This is due to the fact that when performing exercises there is a very strong stimulation and contractile function of the pelvic organs. Also, women should not exercise immediately after termination of pregnancy (abortion). Classes can and should be started only after the end of the next normally occurring cycle (menstruation). Intimate training is contraindicated during menstruation.
During acute inflammatory diseases of the pelvic organs (adnexitis, vaginitis, cervical erosion with bleeding, colpitis, endometritis, cystitis) there is no need to deal with it, but after completion acute period On the contrary, it is necessary to engage. Women with prolapse or threat of prolapse of the pelvic organs can only exercise after a personal consultation with a gynecologist. Most likely, the gynecologist will allow you to exercise, but it will be necessary to exclude exercises of the first and second levels with elements of pushing and pushing, and also completely exclude the third level of gymnastics. And exercises to contract the muscle and tighten it, on the contrary, will be very useful for you.

Indications for classes

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

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

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

Part II Not for prudes

A little about the magic of sex

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

One of the European researchers, Allen Ross, brilliantly described the sexual role of the Indian temple dancer:
“A barefoot girl walked in quietly. She was about thirty years old. Her face was both feminine and childish. Her body was completely shrouded in a translucent golden silk sari. Her arms, legs, and head were bare, and the jewelry on them jingled as she moved.
So the girl started dancing without any accompaniment. Sexuality was in every gesture of her hands, in the way she moved her head and stomped her foot, in her glances. Her nostrils widened and narrowed. Flexible body It was bending sensually, and it was an amazing sight.
I felt the electric charge of this woman's erotic magic, and it seemed to me that she was using only a small part of her magical capabilities. Her dance, slow and ecstatic, showed various sexual moods - from enchantment to seduction, from seduction to excitement, from arousal to mastery. It may have lasted for hours, but for me the passage of time stopped because I was completely absorbed in this woman and watched her, unable to take my eyes off. There was no striptease, she easily, like a lizard, slipped out of her clothes, and I saw a body the color of wild cinnamon. She told me to lie down on the carpet, and after that only my lingam and her yoni remained in cosmic union. She captured me and I was completely absorbed by her...
She was one of what the Hindus call “nut cracking women” because her sphincter muscles were amazingly strong. I was just going crazy what she was doing to me. She kept making whispering and buzzing sounds that put me into a trance. And suddenly I felt like my brain exploded and I found myself in another dimension. There were flashes of light and fantastic colors all around. The walls seemed to have melted. And I felt divine ecstasy with every cell of my body..."

At all times, knowledge about the development and skillful use of intimate muscles was considered secret and inaccessible to most women. The same art of love was taught to girls who were supposed to end up in the Sultan’s harem. Girls even from noble families ended up in the Sultan's harems. Girls were bought from their fathers at the age of 5–7 years and raised until they were 14–15. They were taught music, cooking, sewing, etiquette, and most importantly, the art of giving pleasure to a man. That is why women in harems trained their intimate muscles with the help of a jade egg suspended on a strong thread. They performed quite complex exercises, for example, holding and moving an egg along the vaginal canal with their muscles, and with an additional load suspended. There were quite a few women in the harem, but there was only one man, and with him was the one who could surpass everyone else in the art of love, whose intimate muscles were more prepared for sex. Women living in a harem had only one opportunity to live with dignity and more freedom. If the master chooses her. If he chose a woman two or more times, she had great benefits in relation to others. In the morning, the Sultan sent the concubine rich gifts if he liked the night spent with her. If a concubine became pregnant, she was transferred to the category of “lucky” - iqbal. And after the birth of a child (regardless of gender), she forever received separate chambers and a daily menu of 15 dishes. She also had at her disposal numerous servants and a salary, and the former slave had the right to go out into the street, accompanied. So the residents of the harem tried to succeed as much as possible in their sexual prowess.
Whether this was a choice from the heart to please his master is not known for certain; most likely, it was more of a practical side of the issue.
European women are much luckier; they do not have such an absurdly offensive consumer attitude. Most of our women will quickly make it clear who is boss in the house. With men, I’m talking about quantity, we have everything in order, we have someone to practice on, and in most cases we choose our own partner both for sex and for life. And for sexual pleasure and women's health, as well as for spectacular variety, why not learn from the inhabitants of the harem their subtleties in sexual games, especially since it is so useful for the delicate female body.

Who will benefit and benefit?

Oh, that there is a male erection, everyone knows about it. And many people don’t even know that there is a female erection. And it is there, but due to the weakness of the intimate muscles, we simply do not feel or notice it. Male erection is when, due to sexual arousal, the sexual organ increases and thickens in size. A female erection is when, due to sexual arousal, the intimate muscle moisturizes and swells from the inside, thereby narrowing the vaginal passage. In one and the other case, this is due to the presence of cavernous bodies, which fill with blood during sexual arousal. Additionally, the vaginal passage is narrowed by the folded mucous membrane of the vaginal muscle. With a weak vaginal muscle, the folding of the mucous membrane is smoothed out or completely absent. And, conversely, with a trained muscle, the folding of the mucous membrane is pronounced and has a great impact on gynecological health, and is also well felt during sexual contact.

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

A woman who easily controls her vaginal muscles can control a man's mind. This magical property occurs when we begin to move our intimate muscles, while excitement increases and the release of hormones into the blood begins. During this process, elusive substances are produced chemicals(pheromones), which have a strong subconscious effect on the opposite sex, causing sexual addiction. Yes, and changes occur in the woman’s body. When female hormones enter the blood in the required quantities, this has a very beneficial effect on one’s appearance. A rejuvenation effect occurs, the skin becomes soft and smooth. This impact affects mood and, of course, the quality of personal life.
Isn't it a good opportunity for many endeavors?

Sexual effect of gymnastics

✓ Increased libido (desires),
✓ Stimulation of the release of female hormones into the blood (anti-aging effect, feminine attractiveness),
✓ Expanding the boundaries of erotic fantasies,
✓ Sexual confidence, liberation and awareness of one’s importance,
✓ Development of muscle tone and strength,
✓ Dynamic reduction of vaginal volume,
✓ Promotes the release of specific substances (pheromones),
✓ Easy achievement of orgasm, increasing its intensity,
✓ Stimulates men for tenderness and expensive gifts.

Part III Intimate gymnastics

Workouts to strengthen intimate female muscles are divided into levels of difficulty to make training easier. Please, if you have never done something like this, start classes only from the first level, this will allow you to special effort understand and understand the essence of this technique. Moving forward, take your time, carefully read the description and study the execution diagram for each exercise.

First level

The very beginning! The exercises are selected for women with weak, flaccid, untrained intimate muscles. You will learn to feel your intimate muscles and perform simple exercises. It is at this level that the cleansing, revitalization and healing of the pelvic organs occurs. With daily exercise, you will notice that your muscles quickly tighten and become stronger within a week. Duration of the first level daily activities is one or two months, depending on the initial condition of the intimate muscle. For women who are only concerned about gynecological health, you can stop after completing the first level and maintain your intimate muscles in proper tone by performing exercises at this level twice a week.

Second level

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

Third level

For women who are passionate about success, let's start strength training. To practice at this level, you need to purchase a vaginal simulator - “Jade Eggs”. You can buy it in specialty stores or order it by mail via the Internet. You can also work with vaginal balls, but with eggs the training is much more comfortable, they are selected in size and are designed specifically for intimate workout. Below in the text, in the description of the third level, I will tell you in more detail where and how you can purchase a vaginal simulator. At the third level, we develop and train especially sensual zones. There is excitement and a desire to achieve more more results. The duration of the third level is individual for each woman and can range from a month to a year. In any case, you will need to maintain the result you get.

Testing

Before you start training, you must pass a simple self-test. Sit on the edge of a chair. Insert two clean and lubricated fingers (special sterile intimate lubricant) into the vagina. Spread your index and middle fingers in the shape of an English letter V. Now tense and squeeze the vaginal muscle around your fingers. Your fingers should touch each other. Remember the strength of your muscle contraction. This is the easiest way to check the condition of the intimate muscle, which will show your inevitable success. There is also a simple test. When you take a shower, use a clean syringe to inject 70-100 ml of warm, strained chamomile solution or just warm boiled water with a few drops of regular vegetable or olive oil. And do not try to hold water, do not squeeze the intimate muscle. Then watch what happens. If the water flows out by gravity, your muscle is in extremely poor condition and it is recommended to start training it as soon as possible. If water flows out in small portions and not immediately, then muscle weakness is not so great, but muscle tone and strength need to be increased. If the water does not flow out at all, this is about five minutes, then you are either holding it with your muscles, which is already good, or your muscle is in good condition. In the latter case, you are recommended to maintain it by performing exercises of the first level, and you have an excellent chance to improve your performance and try all levels of complexity of intimate gymnastics.

It is recommended not to eat anything one to two hours before the start of classes; your stomach should be light and free. This way you will feel the abdominal and pelvic organs much better, and it will be good if your intestines are not too full either.

Attention! Women who have erosion on the cervix need to purchase sea buckthorn oil at the pharmacy. Before starting your classes, one hour before you need to use a cotton swab, you can use your own clean finger to generously lubricate sea ​​buckthorn oil vaginal mucosa as high as possible (5–7 cm) from the sphincter. Before training, be sure to remove the tampon from your vagina if you have used one.

It is convenient to perform the exercises on a hard surface (a hard sofa or the floor in your apartment is quite suitable); we will also need a fitness mat or blanket (exclusively for your comfort). Curtain the curtains. The exercises are enjoyable to perform while listening to your favorite music.

Duration of classes

Continue the first classes until you are completely tired. At first, this time will fluctuate between 20–30 minutes. After some strengthening of your muscle, you can increase the exercise time to 40–45 minutes. Each woman approaches the duration of her workout individually. Of course, the longer the training takes, the more productive it is. But you shouldn’t train for more than one hour, and your muscle will get tired and numb, you simply won’t feel or perceive it.

What happens to the muscle

After finishing the workout, especially at first, you will feel: fatigue and numbness of the vaginal muscle, swelling from the inside, and there may also be mild, nagging pain in the lower abdomen (this is not scary, your muscle just started working, and this has never happened to it before ). As your muscle begins to function, discharge may occur due to the normalization of lubrication. The mucous membrane is thus cleansed and renewed, rejecting everything old and sick.
You may also feel a pulsation in the lower abdomen, as through the exercises we have increased the flow of fresh blood, carrying life-giving oxygen and nutrients to all pelvic organs.
By the end of the first lesson, the following changes occurred in the intimate muscle and pelvic organs: blood supply and tissue nutrition improved, oxygen enrichment occurred, and processes of renewal and rejuvenation began.

Attention! I highly recommend all exercises that have an element such as tightening for women who have erosion on the cervix. By pulling (or better yet, tugging) the muscle upward, you will stimulate the uppermost parts of the vagina and massage the cervix. Thus, the painful area will be provided with adequate blood supply. And where there is good blood supply, the tissue is well supplied with oxygen, all this leads to recovery.

If you don’t succeed in any exercise or if you feel uncomfortable in some position, return to its description and read it again. Possibly due to weak tone of your intimate muscles, at first, even the simplest first level exercises will seem difficult. There is no need to worry, in a week your muscles will adapt and become stronger, but for the first five days, do only WARM-UP and exercises “LIFT”, “PULSE-FLINKING” and “SOS” - this way you will prepare your muscles for more serious exercises of this level. At first, use the independent training plan presented in the book; the plan is selected taking into account increasing loads.
The first level must be completed completely until all the exercises are easy and free for you. Notice the difference in muscle strength before and after completing Level 1 training by testing your muscles using the test described above. The test must be carried out immediately before the start of the first workout and every week, provided that you exercise every day.
Remember, your muscle becomes stronger at the moment of relaxation than more muscle experiences tension during exercise, the more blood and oxygen supply she will receive during rest and will become stronger and healthier.
Let me remind you that our course on the development and management of intimate muscles includes three levels of training. You need to start your workout, of course, with a warm-up.
We need a warm-up in order to warm up and prepare the muscles we need before training and disperse blood and lymph throughout the body.

A set of exercises for the first level

Warm-up

It’s better to exercise, and it’s simply more comfortable, lying on your back. Your legs are slightly bent and spread apart. Place your hands on your stomach just below your navel, as shown in Figure 1. With your hands you should feel every contraction happening inside you.

At the very beginning of training, you may not feel the contraction of the internal muscle, which means that it is still very weak. This will soon pass, and after a while you will not only feel with your hands, but also see with the naked eye how strongly your intimate muscle contracts, lifting abdominal wall (Figure 2).

"Press"

The starting position is lying on your back, your hands should be placed on your lower abdomen, your legs should be slightly bent and slightly spread apart (you should be comfortable). We begin to squeeze the vaginal sphincter on a count from 1 to 100 (we count to ourselves - one, two, three... and so on until 100). After you have squeezed your sphincter for a count of one, try to pull it up, as shown in Figure 3. You will have to do all this, namely squeeze and pull the sphincter upward, in one second (counting). At first, the muscle may not want to listen to you, and it will be a little difficult, but the intimate muscles will quickly adapt, and soon everything will go well for you. Having counted to 100 (which is 100 contractions with a pull-up), you have done the first set, rest for 30 seconds. The second approach is the same number of contractions – 100, then rest for about 30 seconds. The third approach is the same number of contractions - 100, then rest. At first, you can reduce the number of cuts by at will, but there should not be less than fifty for each approach.

What to do and what not to do
✓ While contracting the sphincter, try to lift the muscle (pull) high up and pull the sphincter inward.
✓ After each contraction and upward lifting, a phase of muscle relaxation follows.
✓ Try to breathe freely, do not hold your breath, even if it is difficult for you at first.
✓ Try to immediately relieve tension from your body, do not be too stiff and tense.
✓ If the muscle is very tired, or perhaps numb and you can’t feel it, rest a little and start over.

"Press and hold"

IN starting position lying on your back, hands on your lower abdomen, legs slightly bent and spread apart. Confidently and strongly, starting from the sphincter, we squeeze the vaginal muscle and try to hold it for 60 seconds, as shown in Figure 4. Then relax and rest for a few seconds.

End of free trial

My greetings to all women! How difficult it is modern woman manage everything: work, have children, be attractive to men, and at the same time be strong and healthy. In order to fulfill all its purposes, intimate gymnastics has been specially developed for women.

Vumbuilding or gymnastics for intimate areas

Ekaterina Smirnova presented the method of unusual gymnastics to women by writing a useful book. All the women who read it liked the book, there on in simple language descriptions of internal organs and the effect of exercises on them are given. The book is available online and can be downloaded or purchased.

Vumbuilding not only prevents, but also heals women from many gynecological diseases, increases the severity of sensations during sex, leads to increased desire, and is useful for urinary incontinence.

To increase sexual sensitivity, as well as give elasticity to the mammary glands, you first need to massage the breasts immediately after water procedures. For self-massage, lubricate the gland with cream, then use soft stroking, rubbing and spanking. The massage should last at least 20 minutes.

• For the prevention of many women's ailments.
• Proper use of them during intimacy.
• Prevent prolapse of the pelvic organs and uterus.
• Prevent congestion in the small pelvis.
• Relieve women from urine leakage.
• Enjoy sex.
• Restore muscle tone after childbirth.

Many women have uterine prolapse, even prolapse, which threatens surgical intervention.

Grateful reviews from the fair half indicate that many women did not even realize that exercises would help improve their intimate life.

Muscles can be restored

The famous gynecologist A. Kegel, back in 1950, proved that muscle fibers The pelvic floor can also be restored, which means they can be trained. He developed a special type of exercise for the pelvic floor muscles so that women after childbirth would not feel discomfort, and would also be able to control the “love muscles.” In addition, gymnastics is useful for childbirth, that is, for reducing the pain of this process.

The Kegel method is designed for those women who want to be attractive to men and have youthful health.

• Exercises are performed on an empty stomach;
• First, you need to learn to tense the intimate muscles of the pelvic floor, without including the abs and buttocks in the process, without holding your breath;
• To find necessary muscles, you should place your finger in the vagina and squeeze it. These are the muscles you need;
• You also need to check the sufficient elasticity of the vagina: lie down in a bath with water, if after 10 minutes it fills with water, then you definitely need sex exercises.

For beginners:

• Squeeze your anus muscles several times.
• Then try to pull it tightly into yourself and pull it up.
• Do a few of these pull-ups to get a feel for which muscles are being used.
• Then retract the anus along with the vagina.

Having become familiar with the necessary places for training, you can begin to perform the complex. You can complete the training by watching the video.

Kegel complex for all women

How to do Kegel exercises:

Preparatory movements.

Standing, sitting on a chair or on the floor in a Turkish style, concentrate your attention on the muscles of the perineum: imagine that you yourself are interrupting urination. This Tao practice is very useful activity, which will save you from urinating when coughing or sneezing, which very often happens to women. Strengthening your intimate area will save you from this scourge.

Next, shorten them again, holding for up to 3 seconds. It is important not to strain your buttocks and stomach, and not to hold your breath. Repeat 10 times, then repeat up to 3 times throughout the day. As you master the practice, hold for 15-20 seconds.

Deep blinking exercise

Performed in any position. Squeeze the muscles of the perineum tightly, pull in, hold for 10 seconds. Then relax. After 10 seconds, do it again and do this for 5 minutes. The norm is 500 blinks per day, 3 sets of 5 minutes each.

This technique is very useful in the treatment of hemorrhoids and in men the prostate. The technique accelerates blood in the pelvic organs and irrigates them with blood flows.

"Quick Winks"

Quickly squeeze and relax your pelvic floor muscles for 3 minutes at 1-2 second intervals, not including your stomach and buttocks.

"Lower Castle"

Squeeze the vaginal opening and hold for 5 seconds. Then close it even tighter, hold for 5 seconds, then tighten your muscles even more, hold for 3-5 seconds. Then execute in reverse order, then relaxing the intimate area, then squeezing. Do 20 times.

Exercise "Tower"

Pull your pelvic floor muscles upward while simultaneously pulling your lower abdomen up and inward to create the impression that your anus and abs are fused together and moving upward.

"Udiyana"

By performing a massage of the internal organs, you will get rid of stagnation of venous blood, learn to control the diaphragm: take a half-squat position, take a deep breath, put your hands on your hips, hold your breath for 10-15 seconds. Tuck your tailbone under you, lower your chin. When performed correctly, the stomach should tuck under the ribs. Repeat 2 times.

In order not to forget the Vumbilding lessons, do them before brushing your teeth in the morning, then you will never miss a unique lesson.

Exercises by the famous gynecologist Kegel are an excellent prevention of aging, as they put the hormonal levels in order, stimulate the production of the most important female sex hormones, and treat the intimate area.

Exercises for expectant mothers

Kegel developed exercise therapy for women who are preparing for the birth of a child. In order for the baby to come out of the uterus safely, it is necessary to strengthen all the pelvic muscles.

Pregnancy workout:

1. Slow compressions of the vagina while lying on your side followed by relaxation - 2 sets of 5 compressions.
2. The same goes for lying on your back.
3. Simulate urinary retention in a lying position – 8 approaches.
4. Squeeze the vaginal muscles tightly, relax, then immediately tense the anus muscles, relax - 5 times.

Before doing any exercises, check with your doctor to see if you can push. But after giving birth, take care of your women's health. Especially useful for prolapsed uterus.

If the birth went well, then the following therapeutic exercise will help quickly restore the elasticity of the vagina:

• Lying on your back, place your hands on your stomach, draw in air through your nose, filling your stomach with air. As you exhale, simulate an interruption in the flow of urine, followed by relaxation.
• Place your hands under your chest and inhale slowly through your nose to raise your sternum. As you exhale slowly through your mouth, draw in your navel to strengthen your abs well.
• Perform slow and fast compressions, breathing slowly into your stomach.
• To strengthen your abs, pelvic and gluteal muscles, bend your knees:
  Inhale through your nose, inflate your stomach.
  Exhale through the mouth, drawing in the abdominal muscles, tensing the abs and buttocks.
  After tension comes relaxation.

Incredible effective techniques Kegels are very useful for women after 50 years, when many functions of the female body fade away. Extend your youth, you can do it!

Exercise from Tatyana Kozhevnikova

Tatyana Kozhevnikova is the only woman from all over the planet who holds 14 kg of weight with her intimate muscles.

Tatyana is confident that women will also be able to greatly strengthen their intimate area.

The world celebrity provides training to everyone. Find a video of Kozhevnikova’s technique to discover incredible possibilities in yourself. And get a great figure.

Exercises for men

Many men lose their virility early, but if they are not lazy, they can find exercises to improve male potency. Sex therapists assure men that it is always possible to regain their former strength.

The following exercise is considered the most useful:

• Sit on a stool, feet shoulder-width apart, arms bent at the elbows.
• First tense and then relax the muscles of the buttocks.
• Breathe through your nose, accompanying your inhalations and exhalations with light noise - 6 sets of 10 compressions and relaxations.

After removal of the prostate, perform the following exercises, preferably in the nude:

• Feet shoulder-width apart, knees slightly bent, hands on the waist.
• Make jerky movements with your pelvis, first forward, then back, swinging your genitals.
• Do 5 sets of 3 minutes. Then rest for 3 minutes, then you can repeat.

A useful exercise is a bridge from a lying position on the floor. This practice will help increase potency, increase sexual capabilities, improve blood flow in the pelvic area, and strengthen the buttocks.

Raise your buttocks above the floor, resting on your feet and shoulders 10-12 times.

How to improve the quality of sex

It is necessary to apply Taoist practices. How to do it? By tapping the most important channels and points. Accept i.p. standing, relax:

1. Using the bottom of your palm or the phalanges of your fingers, tap the area under the navel, performing 120 blows per minute.
2. Tap where the legs connect to the body, at the level of the pubic bone in the groin.