For lovely ladies: intimate gymnastics. Exercises for the muscles of the small pelvis

12.10.201927.05.2017

I continue the series of articles on intimate gymnastics. You already know that intimate gymnastics is an ideal tool for improving women's health and normalizing hormonal balance, female energy, getting rid of troubles like prolapse of organs and incontinence.

Today I will talk about basic exercises x and what mistakes are usually made by those who begin to engage in intimate gymnastics.

What is intimate gymnastics and why is it needed?

Gymnastics intimate muscles is a system of exercises aimed at strengthening muscles and ligaments pelvic floor, of the whole body. To improve circulation and performance internal organs small pelvis.

There are various practices in yoga, tai chi, qi-gong, tantra aimed at working the muscles of the perineum. In the Eastern ancient traditions, it was a way to prolong youth and sexual activity.

But doctors really paid attention to intimate gymnastics in the 20th century. Doctor-gynecologist from the USA Arnold Kegel noticed that more and more women are turning to him with atypical (then) problems - prolapse of organs, stagnation of blood in the small pelvis.

Later, the results of studies showed that people simply sat on the soft chairs of cars and cozy sofas at home, and physical activity fell. As you understand, the situation is only getting worse, given that the lifestyle is becoming sedentary.

Arnold Kegel developed and patented the simulator and exercises for training the muscles of the perineum. So gymnastics of intimate muscles became recognized as official medicine.

Intimate gymnastics is important

The fact is that the ovaries in women and the prostate in men are hormonal centers responsible for reproduction, vitality, skin and hair condition.

The hormones produced in these centers are responsible for youth and femininity in women and masculinity and activity in men. There is no normal production of hormones - there is no health, a full and vibrant life.

You need to do intimate gymnastics if you:

lead a sedentary lifestyle;
gave birth to a child;
have problems with uterine prolapse;
suffer from hemorrhoids;
have cases of involuntary urination;
you cannot conceive a child, become pregnant;
dissatisfied with sex life;
think that you have frigidity;
you can't relax in sex.

But gymnastics, like any medicine, can bring not only benefits but also harm.

Our organs are a subtle system in which everything is interconnected. Intimate muscles should be flexible, strong and in good shape, but not tuned in any way to press with a 10 kg kettlebell.

Therefore, you need to very carefully tone the muscles, otherwise the sensitivity will gradually disappear, and you, like a bodybuilder, will get lost in pursuit of a strong grip on your vagina.

To get rid of omissions, it is worth thinking not only about strengthening the muscles of the perineum, but also about other muscles. You can’t get rid of the omission if your abs, legs and hips do not work as a frame for the ligaments and internal organs.

A woman must learn not only to tense up, but also to relax, otherwise the circulation of energy will be disturbed. In my trainings, I teach breathing, energy filling, meditations to rejuvenate and restore the whole body and genitals.

In the exercises that I will describe below, everything is chosen in balance: work on intimate muscles, ligaments of the pelvic floor and the general tone of the body, a way to fill with energy. I want you to get started.

Five basic exercises for every day from the course "Intimate Gymnastics. First step"

1. We develop and warm up ligaments.

We bring the pelvis to a level position (we press the “tail”), then smoothly move the pelvis forward and return to the starting position exactly. We begin to do the exercise slowly in order to stretch the ligaments. Then from the position exactly we take the pelvis back and again return to the position exactly. Increase the number of times gradually. We start with 8-10 repetitions. Gradually, the pelvis will move easily in any direction.

2. Circular rotations (for ease of movement and increase the mobility of the lower spine).

Initial position: feet shoulder-width apart, knees soft, half-bent, back straight.

The upper body, shoulders, waist are static, only the pelvis works. Circular rotations pelvis. First one way, then the other. Start slowly, gradually increasing the pace and the number of repetitions. To start, do 7-10 reps.

3. Exercise for basic training of intimate muscles.

Starting position: as in the previous exercises.

On inhalation, we squeeze, and on exhalation, we gradually relax the muscles of the vagina and anus alternately. First, the vagina - squeezed, detained, counted to three, released. Then also the muscles of the anus: squeezed, delayed, released. How many accounts we delay the tension so much and relax. The main thing in this exercise is not to rush, to feel what is happening inside. Start with 8 reps. If you are comfortable, increase their number to 16, only gradually, the main thing is your feelings. This exercise can be done on the way to work or at work.

4. Exercise to strengthen the muscles of the pelvis, hips.

We stand in the same position, feet shoulder-width apart, knees slightly bent, back straight.

We bring the pelvis forward so that the coccyx looks directly at the floor, we follow the posture. On inspiration, we strain the legs, hips, buttocks and perineum as much as possible. We hold on 16 accounts and smoothly relax. We repeat 3-5 times.

5. Technique for increasing female energy.

Choose a comfortable position, standing or lying on your back. Rub your palms until you feel warmth or heat, feel the ball of golden energy between your hands. Now put your palms on the ovaries on the lower abdomen. Feel how your internal organs are filled with warmth, light and health. Breathe through your hands for 3-5 minutes to fix the feeling of warmth inside.

This little complex can be done at any time. The task is to warm up, tone up and relax and fill our female organs with energy and activity.

Four typical mistakes in intimate gymnastics

The first, most common mistake: to believe that a couple of months of intimate gymnastics will help for life and return fireworks to sex.

No matter how upset I am, the fact is that most of the popular intimate gymnastics classes and courses promise amazing results, most often in the form of an improvement in intimate life, and quickly. They are right, but there is one subtlety.

Gymnastics, including this one, is a set of exercises aimed at general strengthening of the body. And it works if you do it regularly, at least several times a week.

There will be no results in the form of a partner’s delight a week after the start of classes. And if you stop doing gymnastics for more than a year, then the muscles will relax again and return to their original state. And such a “swing” will not benefit either you or your muscles.

The second most popular mistake: pumping intimate muscles with the help of strength exercises.

You may have seen videos or photos of girls lifting heavy objects and even kettlebells with the help of intimate muscles.

This is impressive, but there is one danger - pumping intimate muscles can lead to loss of their sensitivity. Do the whole complex in turn - first warming up and classic exercise, and only then power, but without extreme, very carefully. And not from the first lesson, but after a few months of regular training.

The third mistake: start exercising immediately after childbirth, abdominal operations.

Remember, in the last letter I talked about the practice of recovery after childbirth in France? So: there, the restoration of female organs and muscles is allowed at least 2-3 weeks after childbirth.

It’s not worth it before, because the body has already experienced a lot of stress and is in the process of self-healing, hormonal adjustment. And if you still start to practice, you can get a lot of problems, from torn seams to pain.

Mistake #4: Waiting for a "better time".

For several months I have been writing articles and letters about intimate gymnastics. Perhaps you will recognize yourself in the description of problems or desires. But you make one of the most common mistakes- Postpone for later.

You can't put your health on the back burner. Do not wait until there is time for yourself and for yourself. Set aside a few minutes a day right now and start doing at least basic complex exercises.

And if you want to know more or doubt whether you need intimate gymnastics or not, watch the webinar " intimate gymnastics for beginners: a guide to action ":

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

Anatomy of intimate muscles

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

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

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

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

Advice:

Such exercises and all the complexes below should be firmly fixed in your life, because women's health and your sex life depend on the state of the pelvic floor muscles.

Trainers and accessories

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

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

Complex of 5 exercises

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

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

Strengthening the muscles of the pelvis and pelvic floor

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

Video materials

Gymnastics helps to raise the tone of the entire female body. Particular attention should be paid to strengthening intimate areas. There are specially designed workouts that help to feel femininity and increase libido. Exercises for intimate muscles.

Difficulty levels

There is a special set of exercises aimed at recovery after childbirth or gynecological diseases. The ancient geisha mastered the power of their crotch to perfection, giving pleasure to a man. Only trained muscles are able to contract at the request of a woman.

Before you start training, you should decide on the level of difficulty. Often, having overestimated her preparation, a woman experiences discomfort after gymnastics. Experts distinguish three main stages:

First level Designed for women who have weakened perineal muscles. This condition is typical for pregnant women, for women after childbirth or after a long-term disease of the female genital tract. To strengthen, you will need two months of regular training, which will be held at least twice a week.
Average level designed for women who tightened the vaginal muscles for physical level. Now training will be aimed at increasing libido and getting new sensations during sexual intimacy with a partner. The set of exercises is repeated for two months, 2-3 days are allocated per week for classes.
Advanced level is when applied power training perineum. For getting maximum effect special ones are used.

If a woman hears about such gymnastics for the first time, then training begins from the initial stage. This level is also suitable for pregnant women.

Preparatory stage

The muscles of the pelvic floor are in every woman in various condition. It is difficult to determine with which exercises it is worth starting a set of classes. To correctly set the level of neglect, it is worth conducting a simple test.

You need to sit on the very edge of the chair. The legs are slightly moved apart, and two fingers are inserted into the vagina - middle and index. They should be moved apart, in the form of a checkmark or the English letter V. After that, it is worth trying to make a contractile movement, the fingers will involuntarily connect. However, it should not compress gluteal muscles and press. Thus, the tone of the perineum can be assessed. After the complex of trainings is completed, it is necessary to repeat this test. The result will be obvious.

It is best to practice when no one is at home. Even the spouse does not have to watch this picture. Otherwise, the training mode will be violated. All exercises to strengthen the vaginal muscles are performed in a horizontal position. The floor is ideal for this purpose. If the back is uncomfortable, it is allowed to put a rug or blanket.

The very first classes are held until you feel tired, as a rule, this is no more than 25 minutes. As soon as the body gets used to the regimen, about 45 minutes are allocated for training. The same rules apply for pregnant women. Especially about the gymnastics of intimate muscles, it is worth considering for those who cannot restrain the process of urination.

Beginner level exercises

For the initial strengthening of the female muscles of the intimate zone, the following set of exercises has been developed.

Warm-up actions. In a horizontal position, the legs are bent at the knees and slightly parted. Hands are placed on the lower abdomen. For pregnant women, all exercises should be done more carefully, listening to your body and the fetus. After the position is occupied, you need to compress the sphincter of the vagina and force it to pull up. One pull-up should take no more than two seconds. One hundred repetitions are performed in two sets. If it is difficult to make a hundred, the number is reduced to fifty, but no less. Rest between sets lasts thirty seconds.
Exercise Lift done after the main workout. It is worth doing a set of these workouts regularly to get the first result after 60. The body position remains the same as during the warm-up. The vaginal sphincter contracts for five seconds. Further, the load is increased by pulling the sphincter up. This stage also lasts five seconds. Thus, the load increases each time in seven stages. Final stage wait at least ten seconds. The vaginal muscle is also released gradually in seven stages. The Lift complex is repeated five times. There are no stops. It is especially good to do this exercise for pregnant women.
SOS exercise - it can be performed not only in a horizontal position, but also sitting or lying down. Professionals recommend doing it even in a public place, since outwardly no one will notice these efforts. It is based on performing three quick contractions of the vaginal sphincter, then the emphasis is on strength - three times. Training according to this technique is repeated ten times.
Pulsing exercise. You need to take a position, lying down, legs bent at the knees and slightly unbent. The hand is placed on the pulse, now it is necessary to contract the vaginal muscle according to the rhythm of the heart beats. Sixty contractions are made, then you need to rest for thirty seconds. The second approach includes one hundred cuts, and the third 120.
Ladder complex. This exercise is performed similarly to the Lift program. Only between steps there is no delay of five seconds. Ten repetitions are done, first the sphincter tenses and stretches upward in stages, then relaxes.
Exercise Lighthouse has a contraindication. It is forbidden to do it for women who have prolapsed pelvic organs, it is also better not to strain pregnant women in this way. The body position is standard - lying with knees bent. To simplify the execution scheme, it is better to consider:

1 - the muscle is strongly compressed and pulled up.
2-6 - the vaginal muscle smoothly relaxes.
7-10 - you need to push the muscle.

This exercise is repeated ten times, there is no break.

Second level of training

To determine the level of strengthening after the initial level, you need to repeat the test exercise. Another effective way to understand which muscles need to be trained is the process of urination. Urine is simply retained with the help of muscles that are worth training. For pregnant women, such a procedure can be difficult and this is an alarming signal.

The complex of the second level is very similar to the first. The only thing that is allocated for training is not 25 minutes, but 45. The number of approaches increases by two to three times. You can also train in public places or at the workplace.

It is best to choose SOS and Ladder exercises for these purposes. It is especially difficult to train while walking, but the result from such techniques will only be positive. Breathing exercises are added to the main exercises. It favorably affects the supply of oxygen to the pelvic organs. For this, a stand on the knees and palms is engaged. A deep breath is taken through the mouth, exhalation is done through the nose. The back is extended, and the stomach is pressed against the ribs. The sphincter is pulled up with force, this position is held for ten seconds. The perineum exercise is thus performed five times.

Advanced level

Professionals train the muscles of the perineum with the help of special accessories. Kegel balls are especially loved by women. Such a complex of gymnastics is performed in stages.

First you need to feel the muscles of the pelvic floor. To do this, a finger is inserted into the vagina no deeper than two centimeters. The walls are tense in such a way as if urination stops.
The balls are lubricated with a water-based gel, inserted into the vagina, the thread remains outside.
Beginners perform the exercise in a horizontal position. Women with experience own balls standing. The tension is proportional to the rest period. Ideally, you need to hold back the balls for 10 seconds, but in the early stages it can be 2-4 seconds.

It is best to exercise three times a week. The diameter of the balls is pourable. The smaller they are, the more difficult it is to contract the muscle. For pregnant women, such exercises are not contraindicated.

To all women, my greetings! How hard is it modern woman do everything: work, give birth to children, be attractive to men, while being strong and healthy. To fulfill all its purposes, intimate gymnastics for women has been specially developed.

Vumbilding or gymnastics for intimate areas

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

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

To increase sexual sensitivity, as well as to give elasticity to the mammary glands, you must first do a breast massage immediately after water procedures. For self-massage, lubricate the gland with cream, then use gentle stroking, rubbing and spanking. Massage should be carried out for at least 20 minutes.

For the prevention of many women's ailments.
Proper possession of them with intimacy.
Prevent prolapse of the pelvic organs and uterus.
Prevent congestion in the pelvis.
Save women from leaking urine.
Get pleasure from sex.
Restore muscle tone after childbirth.

Many ladies have uterine prolapse, even prolapse, which threatens with surgery.

Grateful reviews of the beautiful half suggest that many women did not even know that the exercises would help them improve their intimate life.

Muscles can be restored

The famous gynecologist A. Kegel, back in 1950, proved that muscle fibers pelvic floor are also recoverable, which means they can be trained. He developed a special type of exercise for the pelvic floor muscles, so that women do not feel discomfort after childbirth, and also know how to control the “muscles of love”. In addition, gymnastics is useful for childbirth, that is, to reduce 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 how to strain the intimate muscles of the pelvic floor, not including the press and buttocks in the process, without holding your breath;
To find necessary muscles, you should put your finger in the vagina and squeeze it. Here are the muscles you need;
And you also need to check the sufficient elasticity of the vagina: lie down in a bath with water, if after 10 minutes water is collected in it, then you definitely need sex exercises.

For beginners:

Squeeze the muscles of the anus several times.
Then try to pull it strongly into yourself and pull it up.
Do a few of these retractions to feel which muscles are involved.
Then retract the anus along with the vagina.

Having become acquainted with the right places for training, you can proceed to the implementation of the complex. You can learn 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 Turkish, concentrate on the muscles of the perineum: imagine that you yourself interrupt urination. This practice of Tao is very useful activity, which will save you from emitting urine when coughing or sneezing, which happens very often with women. Strengthening the intimate zone will save you from this scourge.

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

Deep blink exercise

Performed in any position. Strongly squeeze the muscles of the perineum, retract, linger for 10 seconds. Then relax. After 10 seconds, do it again and so on for 5 minutes. The norm per day is 500 blinks, 3 sets of 5 minutes are possible.

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

"Quick Winks"

Squeeze and relax the pelvic floor muscles quickly for 3 minutes at 1-2 second intervals, excluding the stomach and buttocks.

"Lower Castle"

Squeeze the entrance to the vagina, linger for 5 seconds. Then close even more, hold for 5 seconds, then tighten the muscles even more, hold for 3-5 seconds. Then execute in reverse order, then relaxing the intimate area, then squeezing. Perform 20 times.

Exercise "Tower"

Pull up the pelvic floor muscles while pulling the lower abdomen up and in so that the anus and abs appear to have merged together and rush upward.

"Udiyana"

Performing a massage of the internal organs, you will get rid of the stagnation of venous blood, learn to control the diaphragm: take a semi-squat position, take a deep breath, put your hands on your hips, hold your breath for 10-15 seconds. Pull the tailbone under you, lower your chin. At correct execution the belly should go under the ribs. Repeat 2 times.

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

The exercises of the famous Kegel gynecologist are an excellent prevention of aging, as they put the hormonal background in order, stimulate the production of the most important female sex hormones, and treat the intimate sphere.

Charging for expectant mothers

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

Workout for pregnant women:

Slow compression of the vagina lying on its side, followed by relaxation - 2 sets of 5 compressions.
The same is lying on your back.
Simulate urinary retention in the supine position - 8 approaches.
Strongly squeeze the muscles of the vagina, relax, then immediately tighten the muscles of the anus, relax - 5 times.

Before exercising, check with your doctor if you can push. But after giving birth, take care of your own as soon as possible women's health. Especially useful in uterine prolapse.

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

Lying on your back, put 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.
Put your hands under your chest, inhale slowly through your nose to lift the sternum. While exhaling slowly through your mouth, draw in the navel to strengthen the press well.
Perform slow and fast contractions, breathe slowly into your belly.
To strengthen the press, bend the pelvic and gluteal muscles of the leg at the knees:
Inhale through the nose, inflate the stomach.
Exhale through the mouth, drawing in the abdominal muscles, straining the abs and buttocks.
After tension comes relaxation.

Incredible effective technique Kegel is very useful for women after 50 years, when many functions of the female body fade away. Prolong your youth, you can do it!

Charging 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 sure that women can also greatly strengthen their intimate area.

The world celebrity conducts training for 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 male power, but if they are not lazy, they can find exercises to improve male potency. Sexologists assure men that it is always possible to regain their former strength.

The most useful exercise is:

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

After removing the prostate, perform the following exercises, preferably in the nude:

Feet shoulder-width apart, knees slightly bent, hands resting on the waist.
Make jerky movements with the pelvis, first forward, then backward, swinging the 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 raise potency, multiply sexual possibilities, improve blood flow in the pelvic area, strengthen the buttocks.

Raise your buttocks off the floor, leaning on your feet and shoulders 10-12 times.

How to improve the quality of sex

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

With the lower part of the palm or phalanges of the fingers, tap the area under the navel, performing 120 strokes per minute.
Tap where the legs meet the body, at the level of the pubic bone in the groin.

Intimate gymnastics for women - protection against diseases of the urogenital area, a guarantee of a vibrant sex life, mutual pleasure for both partners, facilitating pregnancy and childbirth. There is nothing difficult in the exercises, they can be performed at home, gradually increasing the pace and complexity.

The benefits of charging for intimate muscles

Training the muscles of the pelvic floor and vagina are necessary for any woman. They are helping:

avoid gynecological diseases;
prepare for pregnancy;
give birth naturally without injuries and breaks;
restore the condition of the pelvic muscles after pregnancy;
significantly improve the quality of sex;
delay the onset of menopause and all the unpleasant symptoms associated with menopause.

Intimate gymnastics allows a woman to reach certain heights in her sexual life, to create not only for a man, but also for herself ideal conditions for intimacy, getting an orgasm every time.

In addition, strengthening the pelvic floor muscles improves blood circulation in the pelvis, prevents the development congestion leading to inflammation of the appendages, the development of neoplasms and tumors of the pelvic organs. For women whose periods are accompanied by severe pain and cramps, regular exercise will be a real salvation.

Kegel Method

The idea of the need to train the muscles of the perineum for the prevention and treatment of certain diseases, including in men, belongs to the American gynecologist, professor at the University of South Carolina, Arnold Kegel.

He lived a long life, having been born at the end of the 19th century, and did not live very long until the new millennium.

Kegel studied the relationship between muscle tone small pelvis and women's health (we are talking not only about the genital area, but also about other organs of the small pelvis - the excretory system, hemorrhoids). With the help of training, it is possible to cure urinary incontinence, prostatitis in men.

Under the leadership of Kegel, a special device was developed with which you can measure the strength of the pelvic floor muscles, as well as a patented method for training them - a set of Kegel exercises.

How to do Kegel exercises

With age, the intensity of sexual activity decreases, the hormonal background changes, and overall physical activity decreases. It happens that the muscles of the pelvic floor receive a minimal load or remain without it at all.

There is a displacement of the pelvic organs, the muscles lose elasticity and the ability to perform their functions. To avoid such troubles, girls and women should take care of their health themselves.

A set of Kegel exercises is simple, but effective both for preventive purposes and for prolapse of the uterus, stagnant processes in the small pelvis, decreased libido and sexual coldness. A course of exercises is recommended for men after removal of the prostate, as well as to improve male potency.

Kegel exercises are useful during pregnancy and preparation for childbirth, to avoid ruptures, to ensure a quick and painless birth of the baby. Trained muscles will quickly take shape and restore tone.

To understand what exactly muscle goes speech, you need:

Sitting on the toilet while urinating, try to stop the stream only with your muscles, without squeezing your legs.
Insert the index and middle fingers into the vagina, spreading them with the letter V, and then try to connect with muscle effort.

Those muscles that will be involved are subject to training.

But it should be noted that certain exercises, especially at the initial stage, can be done in the car, at work, while watching TV or at the computer. From the outside, the efforts are not noticeable, but the benefits will be quite tangible. The result will be noticeable in two weeks.

A full set of exercises takes about 15-20 minutes. Gradually, the time of classes should be increased, bringing up to 45 minutes. This time period should not be exceeded.

First level

For girls and women who do not have experience in training intimate muscles, a special course for beginners has been developed. It includes several basic exercises (warm-up):

Exercise "Bench". Starting position - lying on the floor, legs slightly bent at the knees and spread apart. The palms lie below the navel on the abdomen. It is necessary to compress the muscles of the vagina and lift the sphincter (obturator muscle) up. After a second, relax and repeat the exercise again. For an effective result, the bench press is performed 100 times, after a rest of 30 seconds - one more approach. At the initial stage, difficulties may arise, so it is worth starting with a smaller number of contractions, gradually bringing them to normal. Breathing is even, measured.
Exercise "Bench press with tightening." It is performed as the first exercise with the difference that you need to try to keep the muscles of the vagina in a compressed state for a minute, and then relax. Repeat after 30 seconds. The muscles of the abdomen, back, buttocks should not strain. If you can not keep the tension for a minute, you need to reduce the time, gradually increasing it.
"Alternation" is the rapid contraction and relaxation of the muscles of the vagina. Exercise can be done lying down, sitting, repeated several times a day.
"Lift" - a gradual contraction of the muscles of the vagina from the bottom up. You need to try to gradually reduce the sections of the vagina from the bottom up and vice versa, fixing each "floor" for a few seconds.
The exercise consists in holding the contracted muscles of the vagina for a long time with such force as if you need to keep something inside. You need to start with 5-10 seconds, gradually increasing the time.
In contrast to the previous exercise, you need to simulate pushing an object out of the vagina without affecting the muscles of the abdomen, buttocks, and intestines.
"Fluttering" - the most rapid contraction and relaxation of the muscle. This exercise may seem difficult at the initial stage, but gradually it will become part of the daily complex of exercises.

Learn, learn, learn...

In many fitness centers experienced trainers give exercise therapy lessons for the muscles of the perineum. Training includes individual work, groups are recruited for pregnant women and women recovering their shape after childbirth. Under the guidance of a specialist, it is easier and easier to understand how to perform the exercises in order to get the desired result.

If it is not possible to work with a trainer, you can get training using a video.

Tatyana is sure that the connection between energy, Tao, and physiology lies at the heart of the classes. Only by restoring the balance, a woman can be healthy, beautiful, desirable. Physical and spiritual orgasm are inextricably linked, and the happiness of a man is a sensitive woman.