Intimate exercises. Vumbuilding - how to control vaginal muscles. What are Kegel balls

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, even without special training are quite elastic, 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 seems to be 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. What is the condition of your muscles? pelvic floor you do not know. 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 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 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!

The issue of strengthening intimate muscles should be of interest to every woman. After all, not only the quality of sexual intercourse, but also the prevention of some purely female diseases (for example, uterine prolapse) depends on this. This requires strong vaginal muscles. They can be strengthened using different methods. Today we will look at the most effective ways to tighten the vaginal muscles.

What signs indicate weakness of the vaginal muscles?

Some women, after giving birth to a child, notice that they have one problem. During a cough, sudden movements or sneezing, urine leakage may occur. This situation becomes possible “thanks to” the weakening of the muscles that support the uterus. As a result, it begins to put pressure on the bladder, which involuntarily contracts and fluid is released from it.

Weak vaginal muscles, if not exercised, can even cause the uterus to drop so low that it extends beyond the vagina. This becomes noticeable during a gynecological examination, when uterine prolapse is in an early stage. If you ignore the problem, then over time the woman herself will begin to complain of unpleasant sensations - it will seem to her that a foreign body has appeared in the perineum.

Sometimes lower back pain may occur, which a woman perceives as a manifestation of lumbar radiculitis. However, they are also associated with weak vaginal muscles and appear if a woman remains in an upright position for a long time.

There are 3 main reasons that provoke vaginal stretching:

childbirth;
sex;
age.

The vagina is a muscular-elastic organ. Her muscle is tightly folded, but capable of stretching or shrinking under the influence of various factors. These factors include pregnancy and sexual activity. The ability of the vagina to shrink and stretch can be compared to the mechanism of a smile. When a person smiles, the facial muscles distort his appearance and the corners of the mouth move towards the ears. But then they can be returned to their original position.

Sex

The same thing happens with the vaginal muscles. One of the unique abilities of the vagina is its ability to accept the genital organs of the most different sizes. Under the influence of the penis during sex, the vagina is stretched. And if a woman leads an active sex life, then over time the vagina will stretch and the muscles will weaken a little.

Childbirth

However, even the most active sex cannot weaken muscles as much as bearing a child and childbirth. The fetus will gradually stretch the vagina as it grows. And the muscles will lose elasticity over time. After childbirth, the ligaments can be stretched so much that a woman will lose the ability to experience pleasure during sex and orgasm. There may even be pain.

Age

With age, the walls of the vagina weaken and stretch the penis. Unfortunately this natural process, which every woman faces. Of course, such changes make family relationships tense and can even lead to divorce. Therefore, monitoring the condition of intimate muscles is the responsibility of every woman.

How to tighten your vaginal muscles with Kegel exercises?

With the help of a set of exercises, you can make your vaginal muscles elastic and improve the quality of sex. We draw your attention to the so-called Kegel exercises. They were developed by gynecologist Arnold Kegel. With their help you can:

strengthen the muscles of the vagina and pelvic floor;
prevent problems with urinary incontinence;
prepare a woman for childbirth;
reduce pain during childbirth;
prevent perineal rupture during childbirth;
increase the level of sexual desire;
improve overall well-being and mood;
restore the elasticity of the vaginal muscles;
strengthen muscles after fast weight loss or speed dial weight;
get rid of diseases of the genitourinary system or at least reduce their symptoms;
cure vaginismus (contraction of the vaginal muscles during sex).

Arnold Kegel (German Arnold Henry Kegel, February 24, 1894, Lansing, Allamakee County, Iowa, USA) is an American gynecologist with German roots in the mid-20th century. He was a professor of gynecology in the Department of Medicine at the University of Southern California. In 1952, the scientist developed “Kegel exercises” aimed at training the muscles of the perineum.

How to prepare yourself for Kegel exercises?

Before starting Kegel exercises, a woman needs to learn to feel the vaginal muscles. You can do it like this:

When urinating, spread your legs and suddenly stop the stream. Remember exactly which muscles were involved in this;
Perform the same action with the muscles located in the anus - squeeze and relax them;
insert your finger into the vagina and try to squeeze it. The desired muscles should contract around the finger. However, the muscles of the back, buttocks or abdomen should not be involved in this process.

Not everyone succeeds in performing these steps the first time. But after a woman learns to feel the muscles, she can begin a set of exercises.

Kegel exercises to restore a youthful vagina

Exercise 1 or “Birch” Pose for weak vaginal muscles

This exercise is quite difficult, but it is very effective for developing the vaginal muscles. To do this, a woman needs to take the “Birch” position. It is a shoulder stand in which the legs are straight up and the arms support the body in the lumbar or pelvic area.

How to do the exercise:

It will be difficult to accept this position for the first time, so it is advisable to have help. Either the husband (boyfriend, girlfriend) or the wall can act as assistants.

Thus, the shoulder blades, head and neck should remain lying on the mat, while the torso and legs take a vertical position. Try to keep your body as straight as possible. It is best to practice the Birch Pose in the morning, when the body is relaxed and there is no food in the stomach. It is recommended to eat food an hour after performing the exercise.

After this, slowly spread and bring your legs together. Gradually increase the speed of movements, bringing them up to 5-7 times per minute. In the first week, perform the exercise for 30 seconds - 1 minute, then increase the time to 3 minutes.

What difficulties can you encounter when performing the “Birch” exercise?

To take this pose on your own, you need to place a chair behind your head, cross your legs over your head, place your toes on the seat of the chair, and then begin to slowly level out. For the first time, stay in this position for 30 seconds, then increase this time to 3 minutes.

What are the benefits of the “Birch” exercise?

This position makes it possible:

strengthen the muscles of the pelvis and vagina;
strengthen the spine;
straighten your posture;
reduce the amount of salt and fat deposits;
make the skin elastic, saturating it with blood;
smooth out wrinkles;
improve appetite;
strengthen blood vessels;
improve brain function;
normalize cardiac activity.

Regularly performing this exercise is an excellent prevention of gynecological diseases. As a result, women will forget about pain during the menstrual cycle. Such a complex effect on the body makes it possible to improve sexual health and tighten your intimate muscles.

If you approach the exercise with the “Birch” position correctly, it will only bring benefits. But mistakes will negatively affect your health. Please note the following rules:

relax during the exercise;
If you feel discomfort, then you do not need to be in this position. Discomfort indicates that the exercise is either performed incorrectly, or the time spent in this position has been exceeded;
never twist your neck or head - this will cause injury;
Do not drink alcohol before performing the exercise;
if you have health problems, you cannot stay in this position for more than 1 minute;
After finishing your stay in this position, lie on the mat for a few minutes, after which you can get up from it. But jumping up sharply is not recommended.

Contraindications

There are some cases when the “Birch” pose cannot be performed:

the presence of an inguinal hernia;
menstrual period;
enlargement of the thyroid gland;
injuries cervical region and spine;
otitis;
glaucoma;
high pressure;
late pregnancy.

Exercise 2

It is advisable to perform it on the stomach, but it can be done in another position. Squeeze the intimate muscle groups; at this time, the hips should move slightly forward. The woman’s task is to hold the muscles in this position for a few seconds. The sensations that appear will not be very pleasant, but will disappear quite quickly, since it will not be possible to keep the muscles tense for a long time. It is recommended to squeeze the anus muscles together with the gluteal muscles.

This workout will make your buttocks beautiful and toned.

You should not actively engage in exercises; for the first 14 days you need to do them once a day, no more often. When you feel slightly tired, this will be a signal that you need to stop doing the exercise. Gradually increase the number of exercises to 150 times a day, do them no more than 5 times a week. With their help, you can strengthen your vaginal muscles in just 1 month.

Exercise 3

Try to imagine that you are trying to pull a small object inside yourself with your vagina. After you “do” this, squeeze your muscles as hard as possible and slowly count to five. Over time, increase this period to 30 seconds. The exercise is performed every hour, thanks to which the vaginal muscles will be strengthened within 1 month.

Exercise 4

Quickly tense and relax your vaginal muscles. Start with 10 times and gradually reach 30 times. Repeat the same situation with the anal muscles.

Exercise 5

Alternate contractions of the muscles of the vagina and anus (20 times).

Exercise 6

Count in your head from 3 to 5. On the count of 3 and 5, squeeze your vaginal muscles and stop in each position. Then relax them in the same sequence, stopping at the same numbers 3 and 5. Do similar actions on the muscles of the anus.

Exercise 7

Squeeze and relax your muscles quickly for 10 seconds, then rest for 10 seconds. Do 3 sets.

Exercise 8

Squeeze and relax your muscles for 5 seconds, then rest for 5 seconds. Do 9 sets of squeezing and unclenching.

Exercise 9

Squeeze your vaginal muscles for 30 seconds, then relax them for 30 seconds. Do 2 sets.

Exercise 10

Tighten your muscles for 5 seconds, then relax them. Complete 10 reps.

Exercise 11

Quickly squeeze and unclench your muscles 10 times, take a break for 10 seconds and repeat the exercise 3 times.

Exercise 12

Tighten your muscles for 2 minutes. Then relax them for 2 minutes and repeat the exercise again.

Exercise 13

Tighten and relax your muscles 30 times.

Exercise 14

Tighten your muscles as hard as possible for 20 seconds, then relax them for 30 seconds. Complete 5 reps.

Exercise 15

Squeeze and relax your muscles for 2 minutes. Every day increase the time by 1 minute until you reach 20 minutes. Do it 3-4 times a day.

Exercise 16

Tighten your muscles as if you are urinating. Hold them in this position for 5 seconds, then relax them.

Exercise 17

Lie down on a flat surface and stretch your legs. Tighten your muscles for 10 seconds, then slowly relax them. Complete 10 reps.

Intimate secrets of a successful woman

The exercise will be most effective if, while inhaling, the woman draws in the muscles, and while exhaling, relaxes them;
To increase the load, it is advisable to change the rate of contractions. So, you can retract the muscles either strongly, even by slightly lifting the body, or through rapid contractions;
versatility of exercises. They can be done anywhere. You can develop your own training program. For example, start with 20 strong contractions and 20 weak ones, gradually increasing the load. Doing them regularly guarantees muscle strengthening in the near future;
use of additional items:

marble balls. They belong to the Eastern way of training. You need to insert jade balls into the vagina to strengthen the muscles. With their help, you can learn to move the balls inside the vagina left and right and up and down;

kegelkisor. It is a metal bell without a tongue. Its length is about 15 cm, there is a ring in the middle. The object is inserted into the vagina up to this ring. When the muscles are tense, the latter put pressure on the kegelkisor, and it, in turn, seems to push the muscles out. The resulting resistance greatly improves the effectiveness of the exercise;
femton. This is a muscle training program using balanced eggs. First you need to introduce the lightest egg, and then move on to using the heaviest ones. Such exercises can be performed even on the go;5
orgasmic cuff training. This is the lower third of the vagina, which is a tube that tightly encloses the male penis. You can train this part of the genital organs by tensing and relaxing the sphincters of the anus and urethra. This can be done in any environment. A man who discovers an orgasmic cuff in a woman experiences incredible sensations during sex. A well-trained orgasmic cuff and vaginal muscles give a woman the opportunity to insert the penis inside even in a state of weak erection and strengthen it. In Asian countries, women have been training their muscles for many years, thanks to which they can perform sexual intercourse without moving their bodies. To do this, they use only the intimate muscles and the orgasmic cuff. This sexual technique is called “Nut Cracking”;
High heels negatively affect the health of the legs, but can help strengthen the vaginal muscles. The best option the foot will be at an angle of 15 degrees to the ground. However, the effectiveness of such walking will be significantly lower than using exercises.

Exercise machines to strengthen the vaginal muscles

Kegel attached great importance to the use of a special simulator for performing intimate gymnastics. In its form, this object is a rod shaped like a penis. It has several ball-shaped inserts or a small rod with a ball at the end.

Exercise using a wand

The woman inserts it into the vagina and clasps it with her muscles as tightly as possible. After this, she must remove it from the vagina with her hand, experiencing muscle resistance.

Using vaginal balls

You can purchase these products at an intimate toy store. The ball should preferably have a cord and big size. The secret is that weak muscles are easier to train with larger balls, since the muscles will not hold small toys. How to do the exercise:

stand straight, put your hands on your waist, bend your knees slightly, feet shoulder-width apart;
insert the ball into the vagina;
try to squeeze it with different parts of the vagina;
using your muscles, try to move the ball from the entrance to the vagina to the uterus;
The exercise must be performed slowly, slowly. The muscles must get used to the changes;
make sure that the ball does not fall out;
Without using your hands, push the ball out of your vagina. If this cannot be done, use a lace;
perform the exercise 3 times a day for 10 minutes;
sometimes women get an orgasm during such training. Don't be scared, because this exercise is supposed to be enjoyable.

How to tighten the vaginal muscles using folk remedies?

With their help you can:

increase the sensitivity of erogenous zones;
get an orgasm faster;
improve vaginal lubrication for greater arousal;
strengthen intimate muscles and make the vagina more pleasant for the male sexual organ.

There are several options for using traditional methods.

Recipe 1

Ingredients:

oak leaves – 500 gr;
mint – 3 sprigs;
half a lemon;
red wine – 500 ml.

Cooking method:

mint, lemon and leaves are crushed and mixed with wine;
give the ingredients 7 days to infuse;
after this, soak a clean tampon in the tincture and insert it into the vagina for 2.5 hours;
use this method once a day for 10 days.

Recipe 2

Mode of application:

wash the lemon;
cut it into vertical pieces;
insert the pieces into the vagina for 3-4 minutes;
Use this technique 1 time every 2 days.

Recipe 3

It is necessary to moisten a cotton swab in a solution of potassium permanganate and treat the vagina with it. After this, rinse the genital organ with warm water. Perform this procedure 2 times a day.

Recipe 4

Ingredients:

alder root – 30 g;
white jasmine – 70 g;
mint – 50 g;
linden blossom – 50 gr.

Cooking method:

alder root is crushed;
the ingredients are mixed together and poured with boiling water (200 ml);
After the decoction has cooled, take it 3 times a day.

How to tighten the vaginal muscles: answers from doctors

Vera Elizarova, gynecologist: “Weak vaginal muscles can cause great discomfort in the intimate life of partners. In addition, they cause discomfort to the woman and can lead to prolapse of the uterus. Therefore, I recommend visiting your doctor regularly to prevent muscle weakness from occurring. The last resort would be surgery. But to avoid it, you can use the simplest exercises to train intimate muscles. Their advantage is that you can do the exercises anywhere, even at work.”

Anton Selivanov, gynecologist: “To strengthen the walls of the vagina, you can use vaginal balls. This is one of the simplest, but at the same time effective ways. With its help, a woman learns to control her muscles, which in the future will help her get more pleasure from sexual intercourse.”

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, 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, even beginner-level exercises will seem difficult. 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.

At 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 classes, the time you hold the muscle can be slightly reduced.

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

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 and pelvic floor muscles. Laughter, sneezing, coughing often caused them to urinate involuntarily.
Professor Kegel developed special gymnastics, known throughout the world as “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.
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.

Hello girls. Today a note for you. The topic is intimate and does not involve the participation of men. This article was written to me by a girl, a copywriter - I asked her to cover this topic in general terms, since this is not my element and it’s somehow inconvenient for me to talk about these topics. But there is a problem, and we will discuss it right now.

Many women want to pump up their intimate muscles for a variety of reasons.

Some people want to improve their personal intimate life.
Others strive to prepare their bodies as much as possible for having children.
And those who have already gone through this want to recover and tone their female muscles.

Let's find out how to pump up your vaginal muscles. The article is quite short, as there is not much to say here. Let's consider only the most effective exercise, let's buy everything necessary tools- and into battle.

Training intimate female muscles has a name "wumbuilding" and has many advantages. Very important is a more vibrant sex life for both partners; the woman’s orgasm increases in quality and duration.

It also helps eliminate many gynecological problems, such as menstrual irregularities, polycystic disease, problems with conception. Trained vaginal muscles contribute to more easy pregnancy and easy childbirth.

It is also known that with age and after childbirth, the muscles of the female genital organs become more flabby and stretched, which can negatively affect the quality of sexual relations.

By training the intimate muscles, blood circulation in the pelvis and pelvic organs is improved, and prolapse of the uterus and bladder is prevented. Also, women with trained muscles do not suffer from urinary and fecal incontinence.

How to effectively pump up vaginal muscles - 5 cool exercises

All these exercises can be performed anywhere and at any time - while in the office, taking the elevator or standing in line. This is completely invisible to others, but nevertheless very effective. Although for the first time it is still better to do it at home, in a relaxed environment and fully understand the technology of implementation.

The most popular method for training the vagina is called Kegel exercises. These activities affect smooth muscle vaginas and make them more massive. As a result, a woman will be better able to grasp the male genital organ with them during intimacy.

Squeezing and holding the vaginal muscles. Squeeze your vaginal muscles and hold them there for at least five seconds. Gradually increase the hold time. On average, you should do this exercise for at least five minutes a day.
Rapid muscle contraction (blinking). Tighten the muscles of the vagina and anus strongly, and quickly relax. Start with 20 repetitions, gradually increasing the number of repetitions to 100.
Pushing out. This exercise is easier to understand for those who have already become a mother. The movement is similar to pushing; for girls without experience, you need to imagine a foreign object in your crotch and try to push it out with force.
Urinary retention. Also recommended, but for a few seconds. This is an effective prevention of diseases of the genitourinary system, including enuresis.
Breeding the legs in the “birch” stance. Lie on your back and stand in a “birch tree” stance, like we all did in kindergarten. Then begin to slowly spread your legs to the sides, perform a leg contraction. Perform 6-7 repetitions per set for 3-5 minutes. Do this exercise slowly and consciously, gradually increasing the range of motion of your legs.

Various tools will help enhance the effect of Kegel exercises. Vaginal balls are very effective; they can be inserted and squeezed simply throughout the day, or before training, for example, squats, and combine work on the muscles of the buttocks and vagina.

Many girls are interested in the question of how long it takes to increase the tone of the vaginal muscles and feel the results. This is individual and depends on many factors, but in most cases you will be able to enjoy achieving your goal within 1-2 months.
You can purchase a high-quality vaginal Kegel exerciser HERE or HERE.

Select additional STIMULANTS (TOP 3 products):

Some girls use special SUPPORTS FOR Narrowing of the vaginal muscles (“Vagilex”). They help to recover after childbirth and tone intimate muscles. You can buy HERE (only for Russia).
They also use the mega-popular GEL FOR CONTRAINING vaginal muscles (“Virgin Star”). You can buy HERE (available countries are Ukraine, Kyrgyzstan and Kazakhstan).
I also found an unusual working tool HERE. This is special STICK "DOYAN" which eliminates frigidity, enhances orgasm, narrows the vagina (available countries: Russia, Kyrgyzstan, Kazakhstan).

Choose the right option for yourself! These products will enhance the effect of your workouts!