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

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

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

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

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

Exercise two

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

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

Exercise three

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

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

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

Exercise four

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

To carry out such an activity you need:

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

It is necessary to feel in full force how the vaginal muscles function. This complex needs to be performed three to seven times.

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

Video - exercise for training intimate muscles for women

Other ways to train

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

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

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

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

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

Kegel complex

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

Video - strengthening the pelvic muscles. Kegel exercises.

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

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

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

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

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

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

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

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

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

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

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

Exercise will help during childbirth

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

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

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

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

Exercise No. 1.

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

Exercise No. 2.

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

Exercise No. 3.

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

Exercise No. 4.

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

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

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

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

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

HOW OFTEN TO DO EXERCISES:
You need to do exercises often. Even very often. It is recommended to repeat the complex of the 4 exercises described above up to 8 times a day, each of which is done 10 times per approach. Total 40 times x 8 times = 320 repetitions.
How to train yourself to do exercises so often?
There is only one way - to tie the exercises to some frequently repeated actions, or to set a reminder in your mobile phone.
A serious advantage of the exercises is that they can be done anywhere, in any (or almost any position). Sitting at work at the computer, standing in a minibus and lying on the beach. People around you will not notice your actions.
Therefore, excuses: “How can I do exercises 8 times a day if I work?” - really just excuses.
What can serve as a reminder for classes:
- every time the phone rings
- at all red traffic lights
- every time you drink water and then on your list of reminders that are acceptable exclusively to you.
Remember! If suddenly for some reason you have no mood, no desire, you difficult period in life, or you simply don’t like doing some exercise, then do at least a little, do what you can. THE MAIN THING IS DO!

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

You already know the importance of training. Now about the exercises and simulators themselves.

Vumbuilding and imbuilding

Many young ladies are familiar with these terms. These techniques have the same goal – to train intimate muscles and strengthen a woman’s sexual health. But the methods of achieving it are different. Vumbuilding training techniques are based on Taoist practices and consider the vagina as a system circular muscles. Imbuilding is based on knowledge of anatomy, which proves that there are no muscle rings in the vagina. In imbuilding, the pelvic floor muscles are trained. Both directions exist in parallel and are actively developing.

What can we use to train intimate muscles?

Attention!

The purpose of this article is to broaden your horizons in the field of intimate muscle training methods. But only a doctor can give a recommendation for such training. In some cases, you need to learn not to contract, but to relax intimate muscles. You should choose exercise machines only after consulting your gynecologist or intimate trainer.

1. Kegel exercises

Arnold Kegel, an American urologist, developed a set of exercises known to many back in the middle of the last century. It was prescribed for urinary incontinence and pelvic organ prolapse. The exercises had to be combined with a simulator. He created resistance muscle contractions. This made the exercises more effective.

1. Balls and eggs

A vaginal egg or ball is used to practice pull-ups throughout the day. They can be used at work, at home, in transport. Holding an egg or ball with a loop trains the pelvic floor muscles. You can set a reminder on your phone – once an hour or half an hour – to do a set of pull-ups. This unobtrusive simulator develops sensitivity and trains muscles. Such balls can be found

Speaking in simple language, these are two balls for vaginal wear. There are balls with and without thread. Most modern balls can be used both in a connected format and separately. The balls must be worn throughout the day and gradually learned to control them. Hold, swap, knock against each other. Nowadays it’s not difficult to purchase a set of balls of different sizes and weights. There are even machines with a shifted center of gravity for fun, so to speak.

This simulator was developed by Stanislav Plevnikov. It has been used for a quarter of a century. The principle of operation of the cone is simple. It is inserted into the vagina (3-4 cm) and the muscles reflexively contract. Repeated repetition strengthens the pelvic floor muscles and generally improves local blood circulation.

Cones come in various sizes. You need to start training with the easiest thing. It must be kept inside for 10-15 minutes. Standing still, and then while moving. It is important to choose a cone that requires effort to hold.

The ancient Taoists used such eggs. A set of jade eggs consists of three pieces - small, medium and large. To make them easy to get out, the eggs have a thread. In addition to size, they differ in weight.

Important!

When choosing jade eggs, beware of fakes. Other, cheaper material may be passed off as jade. If you want to buy real jade eggs, buy them in jewelry departments. Why is this so important?

There are microcracks on the surface of natural stone. Flora gets into them. The more ideally a jade egg is polished, the less flora accumulates and the less likely it is to become infected.

The second place where bacteria can accumulate and multiply is the through hole for the fishing line. To prevent bacteria from multiplying, leave your “simulators” in boiling water after use.

Such a simulator is a rod with a ball (of various sizes) at one end and a laser at the other. The laser beam allows you to determine the amplitude and correctness of muscle movements. The exercises are performed while standing.

This machine is suitable for starting training. The ball is placed inside and the muscles begin to contract. A laser on the wall shows whether the exercise has been performed correctly. A kind of feedback. The simulator also shows the dynamics of training. The more you tighten the muscles, the greater the amplitude of movement of the laser point. Laser simulator is possible

It is called pneumatic because it has a chamber with air. The Arnold Kegel machine is the world's first pneumatic exercise machine. Similar simulators are used in the methods of Kornev, Muranivsky, Nikitina, Berlinskaya, Frolov.

This is the most common simulator. It creates resistance to muscle contractions, so the complex simple exercises becomes more efficient with it. But resistance is not the most important thing - it is important to receive feedback. Pneumatic exercise machines are equipped with a pressure gauge or screen that shows muscle strength and work dynamics. An example of a modern pneumatic simulator is XFT (Sky Bird).

This simulator is equipped with a display and operates in test and training modes. It stores your workout results and has nine intensity levels. If the battery is discharged, Sky Bird will report a low charge.

1. Vibro-pneumatic simulator

Here, like a pneumatic simulator, there is an air chamber. Additionally, the chamber contains a vibrator. The most popular models are Alva and the Belinskaya vibration simulator. Typically there are several levels of training.

The Alva simulator works as follows. A sensor that goes inside the vagina creates vibrations in response to muscle contractions. And in each subsequent contraction more and more muscles are involved. This increases the activity of the nervous and muscular system. On the control panel, the user sees the force of the contractions. Due to the synthesis of vibration and muscle contractions, training becomes more effective. When performing Kegel exercises, we use 60% muscle fibers, and vibration increases this figure to 95%.

1. Simulators controlled from mobile devices

An example of such a simulator is AirBee. AirBee combines a trainer and a vibrator. There are various training programs and vibrations based on Kegel exercises. An application for Android or IOS (Apple) in Russian allows you to follow the program and monitor your progress. You can even create your own training programs. The nice thing is that AirBee can be used in the bathroom - the simulator is waterproof.

The convenience of this simulator is that it can be controlled either from your phone or from a button on the vibrator itself.

Another representative of vibrator trainers controlled from Android or IOS (Apple) is Fun Toys Gballs2. This baby also has several training modes and the ability to create your own training program. There is a female cycle calendar and a lot of other convenient features.

Weights of different weights can also be used to train the pelvic muscles. The most popular models were developed by Kornev, Nikitina, Belinskaya and Kozhevnikova. The weight system always comes with instructions with exercises. This training method should be used by advanced users.

1. Vaginal expander

An expander can look different. The first option is a pessary.

The design of such an expander is simple. This can be seen from the picture. As for choosing the size, only a doctor can determine it and choose the right expander.

Pelvic Toner type expander. Consists of two plates and a spring between them. Muscle compression overcomes the resistance of the spring. Such simulators allow you to exercise with a greater amplitude of compressions than pneumatic ones. Their only drawback is the lack of feedback.

But there is a new generation of vaginal expanders. The Vagiton expander gives feedback, has an anatomical shape, and also has the ability to change the load. The special remote control has indicator lights for feedback. The resistance of the expander can be reduced or increased by changing the springs.

The right choice for you and intimate health.

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After the birth of a baby, many people face problems in their sex life, this also happens to older women, and sometimes even young girls complain about the lack of orgasm. There is a solution to this issue - vumbilding, or a special set of exercises for training intimate muscles. Thanks to this approach, you can fully feel your sexuality, easily achieve pleasure and please your partner.

The skills to manage orgasm, both yours and your partner’s, are acquired;

The body prepares for a painless birth;

Exercise also strengthens muscles abdominals and pelvic floor;

The appearance of cellulite is reduced;

Another undeniable advantage of training intimate muscles is that most of the exercises can be done anywhere - at work, at home, on the bus, in the theater or in bed.

Arnold Kegel complexes:

Squeeze and unclench your muscles intensely for 10 seconds. Repeat 3 times with a break of 10 seconds. Then repeat squeezing and unclenching for 5 seconds, alternating with a 5-second rest. Repeat the exercise 9 times. Next, squeeze your muscles for 30 seconds and relax the same amount, repeat 2 times. At the end, repeat the first part of the exercise once.

Squeeze your intimate muscles for 5 seconds, then relax them. Repeat 10 times. Next, squeeze and unclench your muscles 10 times at a fast pace. Rest for 10 seconds and then do 2 more reps. Squeeze your muscles and try to hold them in this position for 2 minutes. Rest for 2 minutes and start the exercises again.

Squeeze and unclench your intimate muscles 30 times. Then 40 times... 50 and so on. Gradually increase the number of compressions to 100 times. At the end, squeeze your muscles very tightly and hold them in this position for 30 seconds, rest for 30 seconds. Repeat the exercise first 5 times.

Squeeze and unclench your muscles for two minutes. Take a break and squeeze for 5 minutes... Gradually increase the exercise time to 20 minutes. You need to do this exercise 3 times a day.

Exercise 1

For 2 minutes, alternately contract the muscles of the anus and vagina. Then tense everything for 10 seconds and rest for 10 seconds. Do 3 sets. Do this exercise 5 minutes a day.

Exercise 2

Tighten your vaginal muscles very tightly, as if you are trying to pull something in and hold it. Stay in this position for 5 seconds. Rest and gradually increase the time to 5 minutes.

Exercise 3

Lie on the floor, stretch your legs, and place your hands on your knees. Move forward by alternately tensing your buttocks. You can bend your knees slightly, but straighten them before each subsequent stretch. Do the exercise for about 5 minutes and rest. Repeat 3 times.

Exercise 4

When urinating, hold the stream as long as you can, and then try to push it out with force. Repeat as much as you can. You can imitate such movements simply by sitting: squeezing and pushing the air with your vagina.

Exercise 5

Stand with your feet shoulder-width apart and bend your knees slightly. On the count of one, take a deep breath and tighten your sphincter. On the count of two, squat down and exhale. Relax and repeat the exercise for 4 minutes.

Exercise 6

Lie on your back, bend your knees slightly, place your feet shoulder-width apart. Rhythmically raise and lower your pelvis for 2-3 minutes. Rest and repeat 5 times.

Exercise 7

In the previous pose, lift your pelvis, but at the same time tense the muscles of your hips, buttocks and sphincter. Perform for 1-2 minutes. Rest. Repeat 5 times.

Exercise 8

Similar to the previous one, only the feet should be closed.

Exercise 9

During intercourse, slowly squeeze your intimate muscles. Then try to alternate the intensity and frequency of the compressions. This will be the most enjoyable exercise for your partner.

Details Updated: 05/09/2019 18:56 Published: 11/13/2013 08:53

Anastasia Listopadova

Exercises for the pelvic muscles

Gymnastics for intimate muscles are exercises specifically designed to naturally strengthen and restore muscles of the female pelvic organs.

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

Muscle condition testing

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

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

Preliminary preparation

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

How much to study

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

Your feelings

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

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

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

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

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

A set of entry-level exercises

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

Intimate gymnastics - Warm-up

Exercise Press

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

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

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

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

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

Breathe freely, don't hold your breath.

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

Exercise Hold Press

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

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

Do 2 more approaches.

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

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