Physical exercises to restore the vagina. How to strengthen our vagina? About vumbilding - the art of controlling the muscles of the vagina. Video about the importance and benefits of intimate muscle training for women

The question of how to strengthen the vaginal muscles is relevant for women of any age. In girls they are quite elastic and strong, but with age and after childbirth they can weaken significantly. This situation can be changed using special training.

Gynecologists have long concluded that a woman’s health largely depends on the condition of the vaginal muscles. Arnold Kegel developed a system of exercises that were aimed at controlling the vaginal muscles in the early 40s of the twentieth century. Today many women of different ages train using the Kegel system. To enlarge the perineum and improve the functioning of the reproductive system, there are special exercises. But besides this Western technique, there are also practices: tantric, Chinese and Indian. The Western school does not have a long history. It appeared at the beginning of the twentieth century and was intended to prevent many diseases of the female reproductive system.

How about the Kegel system?

The main goal of the Kegel system is strengthening. There are two main exercises:

Prolonged muscle contractions for ten seconds. You need to repeat it for five minutes.
Rhythmic muscle contractions within two minutes. Compress for five seconds, then relax for five seconds.

Regular Kegel exercises will help strengthen intimate muscles weakened by childbirth and pregnancy. Moreover, it does not require much time, and you can do it without interrupting your daily routine.

How to train your vaginal muscles with yoga?

This type of gymnastics, such as yoga, also has a number of exercises to strengthen the vaginal muscles and three of the most effective and easy-to-perform exercises can be noted.

How to strengthen your vaginal muscles with vaginal balls

You need to start training with the simplest balls. Iron ones will be a bit heavy. Pre-lubricate the balls with lubricant and place them inside the vagina. Then you can stand up and, for example, jump. Your task is to keep the balls inside. It is clear that initially this will be difficult to do, but after regular training you will be able to not only hold them, but also move them, alternately straining your muscles.

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 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 - 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 sexual activity. 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!

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

A charming look, a magical sparkling smile, delicate skin, tripping, 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" and muscle corset, many people 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 muscles and pelvic floor. 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 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.
IN fast pace tense and relax the muscles of the perineum. 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.
Kegel exercises for abnormal and intensive training pregnant women may have a negative impact on the physiology of childbirth, the woman may experience difficulties with independent childbirth.

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 complex " Feminine power» 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. It 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 fortifications intimate area by using 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 direction for modern women. Many representatives of the fair sex got rid of many problems in their sexual lives and improved women's health. Introducing some real reviews about such activities.

Our body is made up of many muscle tissues, and the vagina is no exception. Flabby vaginal muscles can cause a woman some discomfort and become the beginning of unpleasant changes in the body. To prevent this from happening, you should know how to train the vaginal muscles.

Weakening of the vaginal muscles

The vaginal muscles are located in the pelvic area and perform an important function of supporting the uterus, ureter, intestines and bladder. Weakened muscles can lead to certain disorders:

Urinary incontinence. This is usually the first sign of weak vaginal muscles. Quite often, urine leakage can occur during sneezing or coughing.
Flabbiness of muscle tissue weakens the support of the uterus, as a result of which its prolapse (and in advanced cases, prolapse) may begin.
Weak vaginal muscles can cause severe lower back pain or a feeling of pressure in the pelvic area.
Quite often this becomes the cause of problems in the intimate sphere - expressed in the inability to receive pleasure during sexual intercourse.

Vaginal muscles can relax over time due to many factors: childbirth, smoking, excess weight, unhealthy diet, sedentary image life, the beginning of menopause. In this regard, it will be useful to know how to strengthen the vaginal muscles.

Exercises for wumbling

Fortunately, if you give up junk food, at the same time reduce weight, refrain from smoking and move more, then elasticity can be restored. However, this is a long process; to speed it up, you will need to train the vaginal muscles.

While urinating, try to delay the process by tensing your muscles. Repeat three times.
Sit on the floor with your legs stretched out in front of you. Move forward on your buttocks, tensing them one at a time. Performs for three minutes.
Make a “birch”, supporting your back with your hands. Spread your legs to the sides and return to the starting position. Do this exercise slowly.
Lie on your back, spread slightly to the sides bent legs. Within 30 seconds, you should raise and lower your pelvis, then you need to achieve complete relaxation for 10 seconds. Repeat twice.
Stand shoulder-width apart, squat as low as possible and slowly spread your legs to the sides, trying to feel the tension. Repeat 15 times.

When the exercises are easy to perform, you can increase the number of repetitions of vaginal muscle contractions. A positive result usually occurs within 5 weeks. You can also do Pilates for exercise. This is also an excellent simulator and way of wumbling.

Kegel method

Arnold Kegel is a true professional who has created a set of exercises to help women with urinary incontinence. Its essence is that these exercises can also be used to train the muscles of the vagina. From the beginning of the complex, it is necessary to repeat the exercises 2-3 times, gradually increasing the number. Develop muscle tissue It’s best to lie down, and when you already have some experience, they can be done in any position without anyone noticing.

Gymnastics for the vaginal muscles:

Lie on your back, legs bent at the knees and spread apart, hands on your stomach. You can place a small pillow under your lower back. Tighten your vagina very tightly (as if pulling something in), hold for 3 seconds, relax the muscles. When performing the exercise, breathe deeply and calmly. Repeat 5 times.
For 10 seconds, intensively squeeze and unclench the vaginal tube. Do three sets of 10 seconds each. Further, the exercise can be complicated - do 5-7 approaches.
Tighten your vagina very tightly, hold for 10 seconds, relax, then repeat the second exercise for 15 seconds, and hold for another 10 seconds.

Another exercise for the vagina: one finger is inserted into the vagina. Then the woman tries to squeeze it as tightly as possible.

Exercise to get trained muscles can become more effective if you use special vaginal balls which are used as a simulator. They are inserted inside like a tampon and pre-lubricated with a special gel. After this, the woman walks with them for some time. The sensations may not be the most pleasant, but after a while addiction sets in.

Positive aspects

Every woman who has done exercises to strengthen the vaginal muscles for a certain period notes that the result is simply wonderful. In just a little time you can develop them and tone them up. With the help of wumbling you can achieve a lot:

Reduce the size of the vaginal tube (namely narrow it);
Improve sex life;
Get to know your body and needs better;
Prepare the body for childbirth;
Strengthen your abs;
Reduce the intensity of pain during menstruation.
Improve blood supply to the pelvic organs.
Increase sensitivity during sexual intercourse.
Get rid of urinary incontinence.

In addition, such gymnastics to strengthen the vaginal muscles helps reduce visible cellulite, increase libido and improve a woman’s overall well-being.

Pumped up and developed vaginal muscles have a positive effect not only on health, but also on sex life. Exercises contribute to the overall strengthening of the entire muscle girdle in the pelvis.

How to pump up vaginal muscles quickly? It is enough to perform the exercises twice a day and after four weeks you can notice a significant result.

Gynecologists have long come to the conclusion that women’s 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 it becomes difficult for you to use tampons, this may also indicate weakness of the 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 For this exercise, it is recommended to use “sports equipment” from a sex shop. Since without a foreign object it is quite difficult to feel how the muscles work. You can involve your beloved spouse in training. Moreover, he doesn’t necessarily 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. Linger in lowest point for 5-10 seconds and rise slowly. 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 greatly. 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 what state your pelvic floor muscles are in. That's why similar 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 during the exercise indicates that the exercise is being performed correctly. Repeat 10 times.
EXERCISE 2
“Elevator”: contract the muscles a little (“1st floor”), hold, 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 don’t have the mood, don’t have the desire, you’re going through a difficult period in your life, or you simply don’t like doing any 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 so on. 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 muscle soreness (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 the lower region 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!