Restoring intimate muscles at home. Why train intimate muscles: the benefits of strengthening exercises for sexual health

It is very important to take care of your women's health and know how to train the vaginal muscles. Kegel exercises will help with this. When you work out in the gym using machines or sports equipment sooner or later these exercises give a visible effect. Either it is growing muscle mass, or the body becomes more prominent and toned. In turn, intimate muscles are not visible from the outside, but the degree of their development affects many areas of life, especially the quality of intimate life.

Indications:

First of all, those who have weak vaginal muscles should perform a set of exercises.
Secondly, these exercises are needed to prevent ruptures in the upcoming birth.
Another indication for exercise is urinary incontinence, which occurs on its own or when coughing and sneezing.
Uterine prolapse or prevention is also an indication for exercise.
Dissatisfaction with your sex life also encourages you to start doing Kegel exercises.
Correct and systematic implementation of Kegel exercises will also help you get rid of hemorrhoids.
If you regularly perform exercises, the aging process of a woman’s body slows down, and the onset of menopause is also delayed.
By systematically performing Kegel exercises, blood supply to the pelvic organs improves. In this case, all organs function more efficiently.
In addition, if Kegel exercises are performed, this will help improve rapid recovery after childbirth.

Preparation

At the very beginning, when preparing, you should learn to feel the muscles of the vagina.

This can be done by stopping urination. At first it will be difficult to do this, then you will understand how to do it correctly and feel the muscles. However, this cannot be done often, otherwise such an exercise will have the opposite effect, that is, weakening of the muscles.
If you are unable to feel your muscles with this exercise, try another exercise. Insert your finger into the vagina and squeeze the muscles forcefully, as if trying to wrap your finger around it. In this case, you will certainly feel these muscles. Before you start doing Kegel exercises, you must completely empty your bladder each time. If this is not done, you may experience pain and slight urination during exercise. It can also lead to a urinary tract infection.
During exercises, only the intimate muscles should be constantly involved. Always avoid straining your abs, thighs and buttocks. They are not involved in any way in these exercises.

Your breathing should be even and measured. Under no circumstances should he be detained. To feel if you are relaxed the right muscles, place your hand on your stomach, and you will feel that the abdominal muscles are not involved in any way in performing Kegel exercises.

The posture when performing exercises at home should be comfortable - sitting on a chair or lying on the floor. However, you will be able to perform these exercises while sitting on a chair only when you learn to completely relax and perform them correctly while lying down. When you lie on the floor, your arms should be completely relaxed and extended along your body, while your knees should be slightly pulled up and brought together.

Kegel exercises

Once you have absorbed all the information above, start training your vaginal muscles.

First, contract your muscles and hold for five seconds, then relax for 10 seconds and repeat the exercise 10 times. In total you need to make three or four visits per day.

After a week has passed since the start of your workouts, start squeezing your muscles for 10 seconds. Repeat 10 times, perform 3-4 sessions per day.

Pull in your pelvic floor muscles. If you find it difficult to understand how to do this, imagine that these muscles are a vacuum. Tense and push your legs up and inward. Hold this position for five seconds and then relax. Repeat the exercise 10 times. All approaches should take no more than 1 minute.

We squeeze and relax the muscles rhythmically. You should perform 3-4 approaches per day.

When you learn how to do the above exercises well while lying down, you will be able to do them both sitting and standing, which means that now you can do them not only at home, but anywhere, for example, at work, on vacation or while doing any household chores.

Exercise machines for intimate muscles

Experts agree that for high-quality and complete training of the vaginal muscles, exercises alone are not enough. As soon as these muscles begin to come into the desired shape, you should include the use of intimate exercise equipment in your exercises. They are specially designed and created for these purposes. What types of simulators are there?

Balloons

Most often, this simulator looks like this - two balls are connected to each other by a strong thread, and it also comes out of one of the balls so that by pulling this thread, you can remove the balls from the vagina. The material from which such balls are made can be very diverse - from simple plastic to exquisite glass. However, experts do not recommend using them, because their misuse is great and as a result the opposite effect occurs.

Expander

This simulator operates in a similar way to a manual expander, but is designed specifically for training. intimate muscles.

Vacuum trainer

This simulator is considered the most effective of all existing ones. With its help you can achieve positive results much faster. At first it may seem that the device is very complicated, however, after understanding the instructions supplied with it, it becomes clear that there is nothing complicated in its use.

What should you keep in mind before exercising your vaginal muscles with Kegel exercises? What should you pay special attention to?

In any business you need to be thorough, however, you need to not overdo it. Otherwise, you can get the opposite effect, such as pain during urination or even bowel movement.

You should stop urinating only to feel the intimate muscles; this exercise should not be included in your daily cycle. IN otherwise You can achieve such an effect as urinary incontinence.

Be prepared in advance for the fact that the first results will appear no earlier than in a few months. In the best case, if your muscles were not too weak to begin with, the effect will come faster, but not earlier than after 4-6 weeks.

If within the specified time you do not feel any results from the exercises, but at the same time it seems to you that you are doing all the exercises correctly and do not miss a single day, try contacting a gynecologist for advice. It will help you understand why the exercises do not have any effect.

When the first results appear, do not stop training under any circumstances. Otherwise, all your efforts will go down the drain. And, after a while, the muscles will weaken again, and you will have to start all over again.

Do not hold your breath while doing the exercises. You should breathe evenly and rhythmically.

Also, you should not strain your thigh muscles, abdominal muscles and gluteal. These muscles are not involved in any way during the exercise; they are relaxed.

Kegel exercises can be done during pregnancy. However, it is still better to play it safe and consult with the doctor who is monitoring your pregnancy. He is the one who knows you and the course of your pregnancy, so only he can say with confidence whether exercise will harm you and your unborn child.

Always empty your bladder before starting exercise. If this is not done, the vaginal muscles will eventually weaken and the risk of infection in the urinary tract increases.

If after doing the exercises you feel pain in the lower back, this means that you have violated the technique of doing the exercises. Here we can also recommend contacting a specialist for advice.

If you regularly perform Kegel exercises, and if you follow all the nuances, you will soon be able to feel that you have learned to control your intimate muscles. Your improved health will undoubtedly thank you, and will undoubtedly make your sexual partner happy! Good luck to you!

Vitalina Shelepova

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.

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

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

Training intimate muscles as a means of obtaining additional pleasure

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

A little history

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

Can intimate muscle training improve women's health?

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

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

Symptoms and warning signs of weak intimate muscles

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

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

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

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

Women's health and beauty

improving blood flow in the pelvic area
prevention of prolapse of organs and correction of their position
preventing uterine prolapse
postponement of menopause to a later date, manifestation of menopausal syndromes in a mild form and without complications
prevention of gynecological diseases
stabilization of hormonal levels
elimination of menstrual pain and smoothing of premenstrual syndromes

Pregnancy and childbirth

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

The benefits of training intimate muscles for quality sex

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

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

Training intimate muscles and sphincter: Kegel exercises

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

Classic Kegel exercises

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

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

Kegel exercises: benefits and harms

Kegel exercises allow women to get rid of many female diseases and improve sexual relationships with men.
Kegel exercises are also prescribed to women preparing for motherhood for favorable childbearing, facilitating childbirth and eliminating negative postpartum consequences. After the birth of the baby, Kegel exercises are prescribed to women as rehabilitation therapy.
In women who perform Kegel exercises, the likelihood of miscarriage is unlikely, since the trained muscles strengthen the cervix well and hold the fetus.
If Kegel exercises are performed incorrectly and intensively by pregnant women, they can negatively affect the physiology of childbirth, and the woman may experience difficulty in giving birth on her own.

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

Video: 5 exercises for the pelvis

Training intimate muscles with yoga

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

The presented video shows the “Female Power” complex with exercises to strengthen the pelvic muscles:

Video: Feminine power in 30 minutes - yoga for beginners

Strengthening intimate muscles with geisha vaginal balls

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

How to insert vaginal balls?

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

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

Exercises with vaginal balls

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

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

How to train vaginal muscles using vacuum trainers?

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

Video: Kegel exercises with a simulator

The nuances of training intimate muscles - geisha school: video

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

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

Exercises to strengthen intimate muscles at home: tips and reviews

Many centers offer paid trainings and training with instructors. An alternative could be independent studies strengthening the intimate area with classical exercises Dr. Kegel, with the help of affordable exercise equipment, and also well strengthen the vaginal muscles, belly dancing, yoga, cycling, exercise bikes.

Training the thighs, intimate muscles and sphincter- a fashionable and affordable destination for modern women. Many representatives of the fair sex got rid of many problems in their sex life and improved women Health. Introducing some real reviews about such activities.

Gymnastics (exercises) for intimate muscles

Intimate gymnastics... Many women have not even heard that such gymnastics exists. It is known from history that Marilyn Monroe did special exercises, with the help of which she could control her body perfectly. Many women do not understand why they do not experience sexual pleasure to the extent they should. They are embarrassed to touch upon and discuss this topic, thinking that it is their fault.

The reason is quite banal - weakness of the vaginal muscles. This is preceded by: childbirth, surgical interventions, overweight, chronic constipation. Having these deviations from the norm, when performing heavy physical activity, the vaginal muscles become weak and less elastic. This is the main reason for dissatisfaction when having sex; a woman does not get pleasure from it. On this basis, disagreements occur between sexual partners, as they are embarrassed to discuss this topic and do not try to understand the reason for what is happening.

How can you tell if you have a problem with your vaginal muscles? You laugh, cough, and at that moment you suddenly urinate. You cannot hold urine for a long time when you want to go to the toilet. You do not have satisfaction after sexual intercourse. Vague discharge appeared, but tests did not reveal an infection.

If these unpleasant moments have occurred in your life, then there is no reason to panic. There is a reason to engage in sexual exercises - and everything will resume.

Sexual exercise has a medical term - wumbling. The author, whom Vladimir Leonidovich Muranivsky. Wumbuilding is deciphered as follows:

B – vaginal;
U – controlled;
M – muscles;
building - development.

Muranivsky is a mechanical engineer by training. The simulator he designed is designed to train intimate muscles. He is the author of 4 books. Released 1 video film, which talks about intimate muscles.

Women, do not think that you are doing wumbling out of love for your partner. This is motivation to do it, but first of all, intimate exercise is necessary for your health.

You will again be able to receive not only minutes of pleasure from sex, but also orgasm. There is no need to say what feats a satisfied woman is capable of. And everything at work will go smoothly, and all the prepared dishes will taste better, and the house will be warm and cozy.

Many women, especially with the onset of menopause, experience vaginal dryness. By training these muscles, the problem will disappear on its own. During training, the genitals receive good blood supply, and vaginal moisture is also restored. By keeping the genital muscles in good tone, childbirth is easier, and after childbirth the woman recovers faster.

You can resort to surgical intervention, but this is the same as plastic surgery on the face - a temporary effect. Only sports and hard work with your body give positive dynamics.

Ways to develop intimate muscles

Kegel exercises. An American urologist, Arnold Kegel, developed a set of exercises to strengthen the pelvic muscles back in the last century. He recommended performing the exercises in combination with the “Perineal Meter” device.
Exercises with vaginal balls. They are tied together with a thread and inserted into the vagina, where they remain all day. But it’s not easy to walk with them. You need to learn how to work with the balls - turn them over and hit each other.
Exercises with jade eggs. Three eggs have different size, just like the balls are connected with a thread. Designed for training to strengthen the walls and vaults of the vagina, including promoting the development of the muscles at the entrance to the vagina. Jade eggs can simply be inserted into the vagina and worn throughout the day.

It is advisable to engage in Imbuilding with the help of simulators with the participation of an instructor.

Express gymnastics

This gymnastics was performed by Samantha. The beauty of it is that you can do it anywhere and at any time. These exercises can be performed in transport, at home, at the workplace - no one will even notice that you are exercising. Which position is better to choose - lying, sitting or standing? It is necessary to do exercises in different positions, then you can get an orgasm during any sex session. What muscles need training?

COMPRESSION. Tension the muscles of the perineum. Count to three - relax the muscles. Repeat the exercise 10 times. Over time, it is necessary to increase the period of muscle tension from 5 to 20 seconds.

"ELEVATOR". You need to imagine that the vagina is an elevator. Gradually begin to squeeze the muscles of the “ground floor” - hold for 5 seconds. Then we move to the “second floor”, the muscles need to be squeezed stronger. We have reached the “roof”, now we begin to move smoothly towards the first floor, pausing for 2-3 seconds on each “floor”.

PUSHING OUT. Anyone who has given birth can easily perform this simple exercise. We do it every day during bowel movements. You need to push slightly. The exercise strengthens both the vaginal muscles and the anus muscle. Perform the exercise up to 10 times.

REDUCTION. Quickly tense and relax muscles. Perform the exercise up to 20 times.

The intimate muscles can be loaded during shaping and aerobics classes, and during morning exercises.

Exercises: leg swings and to strengthen the abs - they strengthen the perineal muscles well.

We should not forget about the muscles of the neck and back, as they are closely related to the muscles of the abdominal region.

Smooth squats also strengthen your intimate muscles.

But the biggest effect is intimate vaginal exercise. Learn the exercises and practice. Only constant training will restore the health of your intimate muscles. Sex will be pleasant, and the orgasm will be more intense and vibrant!

Over time, it became clear that the better and better the sex, the more harmonious the relationship. That is why many women today are wondering: how to become the most desirable for their men? Exercises for training the vaginal muscles play an important role in this. What is it, and how can your intimate life change if you start pumping your vaginal muscles?

Exercises for the vaginal muscles - the essence of wumbling

In principle, all the exercises for the vaginal muscles are quite simple, and after a while you will be able to perform them not only at home, but wherever you are, and all the actions will be completely invisible to others. But, of course, you need to start pumping the vaginal muscles at home in order to understand the essence of the exercises as best as possible.

Lie on your back, take a deep breath and exhale. In this case, the palms should be on the chest. Place one hand on your chest and the other on your abdomen. We inhale and make sure that only the stomach rises, and rib cage remained motionless. At the same time, you will notice that the vaginal muscles begin to work. As a result, blood circulation in the genital area improves.
Let's proceed directly to training the clitoral muscles. Suck and relax them for 3-5 minutes. It is also very helpful to stop urinating while emptying your bladder. By the way, this great way not only pump up the muscles in the vaginal area, but also prevent such an unpleasant disease as enuresis.
Also, in a lying position, it is very useful to slightly bend your knees and retract your anus. We hold for 3-5 seconds, then relax and after 5-10 seconds we repeat the exercise again. It is important to learn how to retract the anus without touching the buttocks and abdomen. Next, you need to pump up the vaginal muscles while sitting. It is enough to devote 10-15 minutes a day to this exercise.
Next, you need to alternately retract and relax the clitoris and anus. This exercise is known in the literature as “Blinking”. Over time, when you can do it almost without thinking, you can increase the speed of your organs. The vaginal muscles will sway perfectly.

How to pump up the vaginal muscles using the Kegel method

Benefits of Kegel exercises for vaginal muscles

Kegel exercises are a special complex designed for intimate muscles and pelvic muscles. It was developed by Arnold Kegel, a famous gynecologist who practiced medicine in the twentieth century. Interestingly, Kegel exercises were originally used by both men and women. However, today it is the fair sex who love such exercises more, because they allow you to pump up the vagina and make it more sensitive. This means that a woman will be able to get more pleasure from sex, as well as ensure youth and health for many years. It is known that deterioration in the functioning of the pelvic organs can lead to the development of diseases and a deterioration in the quality of intimate life. By doing Kegel exercises, you can avoid this.

Most often, Kegel exercises are indicated in the following cases:

effective preparation for conception and childbirth;
relaxation of muscles during pregnancy, which usually prevent the baby from being pushed out during childbirth;
prevention and treatment of fecal and urinary incontinence;
recovery after childbirth;
treatment and prevention of diseases of the pelvic organs;
long-term maintenance of sexual health, prevention of early aging.

Now let's talk about how to pump up the vaginal muscles with Kegel exercises.

Technique for performing Kegel exercises for the vaginal muscles

During urination, it is recommended to spread your legs and try to hold the stream of urine without moving your legs. During the exercise, it is the pelvic floor muscles that work.
Place your finger into the vaginal opening and try to squeeze it slightly. The muscles that need to be trained should contract around your finger. Try not to use the muscles of your back, buttocks, or abdomen.
For 10 seconds, intensively squeeze and unclench your vaginal muscles. Then take a break for 10 seconds and do this exercise 2 more times. Next, you will need to squeeze and unclench your muscles for 5 seconds and rest for exactly the same amount of time, performing 3 approaches. Over time, you need to increase the number of contractions of the vaginal muscles to 100.
Squeeze your vaginal muscles and hold them in this position for 30 seconds. Then relax for 30 seconds and repeat the exercise 2 more times. Naturally, for the first time, most likely, you will not be able to hold the muscles under tension for so long. Start with 5 seconds and then increase the duration of the exercise.
Squeeze your vaginal muscles very tightly and hold them in this position for 20 seconds. After this, we rest for 30 seconds and repeat the exercise 2 more times.
Simply squeeze and unclench your vaginal muscles, gradually increasing the duration of Kegel exercises. You can practice for 10 or 20 minutes. At the same time, it is very encouraging that such exercises are completely invisible to others, and you can do them at home, at work, and in transport.
It is important to learn how to perform not only compressions, but also thrusts. To do this, you need to tense your muscles and suddenly relax them. It also helps to push moderately, tensing the lower abdominal muscles and sphincter.

Why do you need to pump up the vaginal muscles?

It should be noted that wumbling (that’s what training the vaginal muscles is called) is very useful not only for enjoying sex and giving pleasure to your partner. Also, these exercises help to cope with problems associated with delayed menstruation and difficulties in conceiving a child. In addition, it has been proven that wumbling in a positive way affects the condition of the internal organs of the small pelvis, which is also important for a woman.

You should think about how to pump up the vaginal muscles if you have ovarian diseases, enuresis (urinary incontinence), polycystic disease and other problems associated with poor and unstable functioning of the genital organs. And, of course, pumped up vaginal muscles are the key to a brighter and longer orgasm. It's no secret that a woman who is able to enjoy sex looks more attractive, knows how to enjoy life, doesn't get hung up on minor troubles, and copes with stress more easily. In such women, the hormonal levels are normal, and this is the key to youth and beauty.