How to strengthen muscles in the intimate area. Why train intimate muscles: the benefits of strengthening exercises for sexual health. Intimate secrets of a successful woman

If a woman’s vaginal muscles are in good shape, this means that she not only has excellent sexual health, but will also be able to bring unearthly pleasure to her sexual partner. To maintain muscles, you don't have to do difficult exercises and spend a lot of time on these activities.

How to maintain tone simple exercises, as well as inexpensive items that are intended for these purposes. To develop a vagina, you just need to have minimal knowledge and the desire to get yourself into great shape.

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Why do you need training and care for your intimate muscles?

Training the vaginal muscles is needed not only for sexual pleasures. Since this organ is located in the pelvic area, training will help strengthen the supporting tissues of the uterus, rectum, bladder and ureter. Gymnastics will also help stabilize the pelvic organs and lower abdominal cavity.

The joint muscles of the back, abdomen and pelvis form a very important tandem - they support the endurance of the lower half of the body. If you do not train this muscle group, over time, troubles such as:

• Urinary incontinence;
• Weakness and low endurance of the bladder, resulting in frequent urge to go to the toilet;
• Prolapse of the reproductive organ - the uterus.

Weak vaginal muscles become weak for a number of reasons:

• Lazy and sedentary lifestyle;
• Chronic diseases of the nasopharynx (the most dangerous cause is cough);
• Generic activity. Naturally, in a woman who has given birth, the vaginal muscles are very stretched and weakened;
• Age. There is no escape from this - with age, muscles lose their elasticity and ability to quickly recover.

In addition to the above problems, troubles may also appear in the form of sexual dissatisfaction with a partner, pulling sensations in the back and abdominal muscles, as well as structural disorders muscular frame. Also, as you approach middle age, you may notice poor posture, stooping, and pain in the spine.

So it is possible, and even necessary, to do exercises to strengthen the vaginal muscles - and it doesn’t matter whether it’s Pilates or Kegel exercises. Any method will bring its own effect - some more, some a little less.





How to pump up vaginal muscles?

The most common muscle strengthening recently is Kegel training. But we must take into account that this gymnastics is quite specific.



The essence of the exercises is this: you need to learn how to control your muscles pelvic floor as if you are trying to stop urinating in the middle of the process.

To make it easier to understand which muscles need to be used, you can actually interrupt the urination process several times. But you need to take into account the main thing - you cannot practice this method constantly! If you do this exercise only in the ladies' room, you can seriously harm your health.

The Kegel complex will help to fully restore muscles after childbirth, with or without a simulator.

There are people who think that Pilates is a kind of exercise machine. But this is a completely wrong opinion. This is a type of fitness class in which the speed and intensity of their implementation is very low. But such exercises are the best way to pump up the vagina. During these classes, the most deep muscles, which are very difficult to “get to”.

During Pilates exercises, the pelvic muscles are involved in work together with the muscles of the back, abdomen and other parts of the body. During these classes, even the arms and neck are trained, but, naturally, to a lesser extent.

In order for the muscle tissue of the vagina and anus to work at full strength, you need to work hard on them. The stronger the tension, the deeper the amplitude of movement. But, exercises for training the vagina should be started with the easiest ones, gradually increasing the load and time.

Often people look for exercises that help strengthen only the vaginal muscles. Alas, such exercises simply do not exist in nature. Exercises for the vaginal muscles can only be done while using a special machine, but not during Pilates. So, while practicing, you need to find the position of the body when the vagina is especially sensitive, and work with it additionally.

What to choose: Kegels or Pilates? Many people have probably asked this question. There is no definite answer to this, since these two types of exercises “work” on different areas of the body. Pilates gives health abdominal organs, maintains graceful posture, and Kegel rejuvenates the genitals and helps to get more pleasure during sexual intercourse. So the answer to this question is that you can give preference to both options. You can alternate them - do one for a week, and another for a week.





How to find the right muscle?

Many women who are at the very beginning of their training journey often face the question of how to feel that particular muscle. Everything is more than simple. Naturally, in Everyday life The vaginal muscles do not work the same way as, for example, the muscles of the legs or arms. They only work for a while and for a fairly short period of time. Therefore, in the first days of classes it will be quite difficult, but then the muscles will become toned, and everything will be much easier.

It is better to keep the test run short so as not to overstrain the vagina. It is best if its duration does not exceed 10 minutes. First you need to relax your lower torso. The buttocks and legs should be relaxed. Then you need to feel your pelvic bones, and most importantly, the space that is between them. After this, you need to imagine how you bring these bones together and lift them at the same time. It is this compression that will be the first impetus to improving health. In this position, the muscles need to be held for 5-8 seconds, relax and repeat everything again.

Not only a medical professional can tell you how to train the vaginal muscles painlessly. You just need to remember about moderation - the first workouts should not be long and intense. But they must be daily - only with this state of affairs can you achieve good condition of the insides in a couple of months.





A set of Kegel exercises

Many people know that this technique was developed by the distinguished doctor Arnold Kegel. Moreover, you can carry out training both with and without a simulator. If you do exercises according to his method for only 5-7 minutes a day, then in a very short period of 3 months you can achieve simply fantastic results. Not only the woman will be delighted with them, but also her sexual partner.



If you strengthen the muscles and tissues of the vagina without devices, then your own hands will help. In this concept, fingers - best trainer. The first thing to do before any exercise is to sit comfortably and comfortably. If there is a feeling of discomfort, you can cause yourself pain and unpleasant drainage.

Exercise number one is the easiest. It can be done anytime and anywhere, be it the bathroom, computer chair or bed. First you need to take a comfortable position. Then spread your legs to any distance from each other. Insert one finger of either hand into the vagina and begin to tense the muscles. You need to feel how the muscles tightly grip the finger and squeeze it. If the tension is low, you can insert two or three fingers into your vagina.

After some time, you can remove your fingers until only one remains. And just then there will be a sensation of squeezing just one finger. Just imagine what sensations your partner will experience during intercourse. An inflated vaginal halo will bring a lot of new sensations to your personal life.

Exercise number two – working the hip area of ​​the body. You need to pull all the insides up and hold them in this position for up to 10 seconds. At first it will be very difficult to hold on to these seconds, but after a few days everything will work out. The repetition cycle should be 10 for the first week, and from the second week - 15 times you need to do this exercise.



Kegel balls

These balls, which were invented by the doctor, will help you feel enchanting sensations during sexual intercourse. They are considered the best exercise machine for a woman's vagina.

It turns out that Dr. Kegel improved those objects that originated back in 500 BC. They can be used not only during training, but also during lovemaking by inserting them into the adjacent hole. If the sexual contact is vaginal, then the balls can be inserted into the anus - they will bring unearthly pleasure to both the woman and the man. Each ball will be felt through a thin partition - this is very unusual and exciting.



If sexual contact takes place through the anus, the balls will find their place in the vagina, where they will stimulate the G-spot and the cervix.

• Spheres or Kegel balls;
• Ben Wa Balls;
• Balls of pleasure;
• Orgasm balls.

Despite their small size and weight, they are worthy of attention, as they have helped more than one thousand women receive greater sexual pleasure and recover from many diseases.

If you think about it, you can get huge benefits from these little rounds in several ways:

• Enhance sexual sensation. These balls are indicated for all those who suffer from frigidity.
• Stimulates increased sexual satisfaction in both partners. If balls are regarded as sex toys, then they provide the opportunity for both partners to enjoy their presence, unlike many other sexual accessories.
• Increases sexual desire and arousal. If you insert the balls into the vagina when leaving work, then at home you can please your significant other with a hot and excited vagina.
• They help develop muscles, thanks to which you can give your partner incredible pleasure during sexual pleasures.
• The balls will also help prepare the vagina for childbirth. They additionally stimulate the walls, and blood flows much faster.
• After childbirth, the balls will help return the reproductive organ to shape, since holding them will require additional muscle work.



How to use balls correctly?

In order not to cause yourself any discomfort, you need to use these same balls correctly. So, if you follow the instructions, everything will go quickly and well.

Before inserting the balls, you need to empty your bladder. Since the vaginal muscles are not trained, they may fall out during emptying, but this should not be allowed, since this device must be sterile.



The balls need to be inserted into the vagina one at a time. If this is difficult to achieve, you can use an intimate lubricant - gel or try to arouse yourself. The movements should be similar to those when inserting a tampon. If you have never used these means of protection during critical days, you can insert the balls into yourself while lying or sitting, with your legs spread apart. But the most convenient way is to squat, relaxing the muscles.

After the balls have taken their place in the bowels of the body, you need to squeeze your knees as tightly as possible and squeeze your thighs. There may be a feeling of fullness and slight heaviness. But, if you have previously had experience using hygienic tampons, these sensations will not cause discomfort. Otherwise, addiction will occur in one and a half to two hours.

The time the balls remain in you should start from 15-20 minutes a day, gradually reaching 3-5 hours. A lot of time will not make the situation worse. But if there is a feeling of discomfort while wearing it, it is best to temporarily remove the balls.

If it happens that the Kegel device falls out, it must be thoroughly rinsed under running warm water and detergent. You can use any soap in solid or liquid form, intimate gel.

Balls can be produced in two types - with or without a lace. Having a cord has a huge advantage - you can remove the balls in a matter of seconds, you just need to lightly pull the string. If the balls do not have a string, then removing them from the depths of the vagina is quite simple - you can contract the muscles several times, sit down and strain, or cough heavily. As the muscles work, small balls will fall out.



Tips for Kegel workouts:

• Training with balls should begin with light weight. First, you can use balloons that are made of latex or plastic. When you feel confident in your muscles, you can move on to heavy balls, for example, metal ones.
• After use, the balls should be washed with soap and dried. You can store them in a cosmetic bag or bag.
• If you have concerns about training, this is not a reason to avoid them. You may need to see a gynecologist and consult with a specialist about this. If the gynecologist refuses to give advice on this issue, you can contact a physiotherapist - medical workers in this area work with the pelvic organs.

Light exercises

If you don't have time to devote yourself to activities like Pilates or Kegel exercises, you can do one-time exercises.



They don't have to be done every day - they will still benefit the body to some extent.

The first exercise is to simulate pushing. This will be very easy for women who have given birth. You need to strain, hold still for 3-5 seconds and sharply lift all the muscles, as if retracting them. You also need to spend 3 to 5 seconds in this position. Then relax for a minute and repeat everything again. Repetition course – 10 times.

The second activity involves pushing out an object from the depths of the vagina. You need to imagine that there is any object in the vagina, and try to push it out of there. It will be quite interesting to do such an activity during sexual contact - the partner will receive new sensations.

And one more exercise – squats. You need to stand up, put your arms on your sides, and spread your legs slightly wider than your shoulders. Start slowly squatting with a straight back. When your knees reach an angle of 90 degrees, freeze and stand there for 20 seconds. Slowly stand up. This exercise can be repeated 7-10 times several times a day.

To keep the vaginal muscles in good shape, you don’t need to spend a lot of money and effort on it. Just a few minutes a day are enough to be satisfied with yourself and please your intimate partner. It will also provide health benefits. It doesn’t matter whether it’s Pilates or squats - everything will go in the right direction. Don't forget about the most important thing - women's health, because it's so easy to maintain it every day!

Workout intimate muscles are carried out with the aim of preventing diseases of the female genital area, enhancing control and sensations during intimacy.

Thanks to the trained pelvic floor muscles, prenatal and postpartum period A woman’s life is easier than for those who have not trained intimate muscle tissue.

The technique of performing the exercises is not complicated, so they can be performed at home.

Why do you need intimate muscle training?

When a woman's pelvic floor muscles are trained, they are strong, firm and flexible. Thanks to this, during sexual intercourse, a woman can control them to achieve greater pleasure for her partner.

Well-trained muscles make it possible to achieve orgasm even when both partners are motionless; this is called frictionless sexual intercourse. During it, only the muscles of the female genital organs are put into action.

Women who master the art of frictionless orgasm regularly train their pelvic muscles, thanks to which they have great success in relationships with the stronger sex. According to sexologists, a regular, fulfilling and varied intimate life is a necessity for married men.

Therefore, a woman who can bring originality and variety to intimate relationships will undoubtedly be confident in her husband’s fidelity. To do this, many modern women regularly train their intimate muscles at home.

Benefits of pelvic muscle training for women:

• Gymnastics for the development of intimate muscles improves the health of the female reproductive organs. Trained muscles have stronger blood flow, which means that menopause will occur later than in women who have weakened muscle tissue.
• Strong muscle tone pelvic floor organs allows labor to proceed more easily and with less pain. Many women begin training their intimate muscles at home just before giving birth.

• Along with strengthening muscle tissue in intimate places, the thighs, abdomen and buttocks are strengthened, which means cellulite is eliminated.
• Trained vaginal walls maintain the tone of the male genital organ, prolonging male sexual age.
• In women with elastic intimate muscles, pheromones are produced more actively, which attracts men.

Positive aspects of the intimate muscle tissue training complex

Women who regularly train muscle tissue in the intimate area experience the following changes:

• training intimate muscle tissue improves sex life;
• thanks to muscle tone, the size of the vagina decreases;
• sexual intimacy is diluted with new sensations;
• restoration of elasticity in the genital ligaments;
• the pain of menstruation decreases;
• cessation of pathological processes of the genitourinary system;
• training at home is the prevention of diseases of the genital area;
• less painful symptoms during childbirth;
• strengthening the pelvic floor and abdominal press;
• improvement of general well-being.

The undeniable advantage of training is the ability to conduct it anywhere: at home, in the office, while attending cultural events or even on vacation in nature.

Kegel training

Before starting training

Most known technique to strengthen the vaginal muscles is called the Kegel technique. Before you take on active activities, you need to learn the sensory sensations of the muscles themselves.

You can feel the work of intimate muscles during urination. To do this, you need to restrain the process several times, taking pauses.

During this action, the perineal and vaginal muscles work. After the urination session, you need to repeat the actions as usual several times.

After it is felt muscle in the intimate area and acquire the skills to tense it, you are allowed to move on to direct Kegel exercises.

Kegel exercises for training intimate muscles

• For 15 seconds you need to squeeze and unclench the muscle V at an accelerated pace, relax for the same time and repeat the exercise three more times. After a rest of 30 seconds, do the same compression/release for 7 seconds, rest for the same amount, repeat 8 times.
• You need to tense your vaginal muscles and hold in this state for 6 seconds., then relax. Do repetitions up to 8 times. At the next stage, you need to squeeze the muscles in the same way, hold for half a minute, and rest for half a minute. Do 3 sets of these training movements. At the end of this workout, rhythmic compression and release for 8 seconds follows.

• At a fast pace (12 approaches), you need to squeeze and unclench the vaginal muscles. Next, rest for half a minute, do it twice. Tighten the muscle and stay in this position for up to 1.5 minutes, rest and repeat again.
• Do compressions and releases 25 times (this figure should be increased daily, reaching 90 times). Then you should squeeze tightly and hold for a count of 25, relax for half a minute, and repeat. There should be 5 such approaches.
• At an ordinary, calm speed, you need to relax and tense your muscles for 3 minutes. Every day the time increases, bringing it to 15 minutes. in one session.
• It is necessary to tense the intimate muscles in an increasing manner, reaching a peak state, hold for a couple of seconds, and also relax gradually. Do up to 6 approaches.

It is important to know! If you train using the Kegel method at home at least 3 times a day, your intimate muscles will quickly acquire tone, elasticity and strength.

Vaginal muscle training using exercise machines at home

In addition to performing independent exercises using the Kegel technique, experts recommend using exercise machines to train intimate muscles, the effectiveness of which has been confirmed more than once.

Interesting fact! The very first simulator was created by Arnold Kegel for the technique he developed. Its name is Perineal Meter.

It was intended to measure the clamping force of the vaginal sphincter, creating the necessary resistance. The device has never received approval for use, but the Kegel technique itself is in demand.

Modern research and development have yielded positive results in the use of new exercise equipment to strengthen intimate muscles. Here are some of them:

Pneumatic trainer	Thanks to this device, intra-abdominal pressure is regulated, which makes it possible to develop the ability to control muscles intimate areas. In addition, the simulator massages the vaginal walls.
Laser simulator	The main function of this development is to enhance the feeling of feedback from the muscle tissue of the intimate area (assessing the effectiveness of training). This model monitors the correct execution of exercises and indicates the degree of muscle formation.
Trainer Egg	This simulator is similar to the famous ones vaginal balls and jade eggs. For training at home, it has significant effectiveness and ease of use. His goal is aimed at training the intimate organ. Its use consists of keeping the egg inside the vagina for some time. In this way, you can control your muscles, teaching them to tone up, regardless of your desires. The device is also designed for training with loads, but you can move on to them only after preparation.

Tips for purchasing and using a vumbilding simulator

Modern methods of training the pelvic floor muscles in women (wumbuilding) have many positive aspects for a woman’s health and the sexual life of the family. The simulators are designed to quickly achieve training results.


The difference between the Egg exercise machine and the Kegel technique is its ease of use. All you need to do is insert it inside the vagina and perform squeezing and releasing muscle movements (pulling and pushing) the recommended number of times.

Before purchasing a trainer, pay attention to the following points:

• The egg must be selected according to the permitted size (for women who have given birth, the egg must be larger).
• For training sessions you must use a condom. This is not only hygienic, but also makes the device easier to pull out (you need to leave a small tail on the outside).
• The simulator should not have any defects (chips, cracks), this will help avoid injury to the vaginal mucosa.

• If possible, it is better to give preference to healing stones (quartz or sapphire); using them for training purposes normalizes the microflora and heals wounds.
• Regular exercise helps effectively strengthen the muscles in the pelvic floor. To get the expected effect from using devices for training the intimate muscles, classes must be carried out three times a week for 3-5 months.

If you use these tips and therapeutic exercises to strengthen the pelvic floor muscles, the result will not be long in coming.

In medical practice, training of intimate muscles in women using the Kegel method is most often prescribed for urinary incontinence, early menopause, difficulties in achieving orgasm, and diseases of the genitourinary system, such as uterine prolapse.

Video about the importance and benefits of intimate muscle training for women

Exercises for training intimate muscles at home:

A great way to strengthen your pelvic floor muscles is with Kegel exercises:

Wumbuilding at home:

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 - wumbling, or special complex exercises to train 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 10 times per fast pace squeeze and unclench your muscles. 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.

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 how 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:

1. childbirth;
2. sex;
3. age.

The vagina is a muscular-elastic organ. Its muscle tissue is tightly folded, but capable of stretching or contracting 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:

1. strengthen the muscles of the vagina and pelvic floor;
2. prevent problems with urinary incontinence;
3. prepare a woman for childbirth;
4. reduce pain during childbirth;
5. prevent perineal rupture during childbirth;
6. increase the level of sexual desire;
7. improve overall well-being and mood;
8. restore the elasticity of the vaginal muscles;
9. strengthen muscles after fast weight loss or rapid weight gain;
10. get rid of diseases of the genitourinary system or at least reduce their symptoms;
11. 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:

1. When urinating, spread your legs and suddenly stop the stream. Remember exactly which muscles were involved in this;
2. Perform the same action with the muscles located in the anus - squeeze and relax them;
3. insert your finger into the vagina and try to squeeze it. Muscles needed should tighten around your 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. This complex effect on the body makes it possible to improve sexual health and tighten 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 spine 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 approaches.

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

1. The exercise will be most effective if, while inhaling, the woman draws in the muscles, and while exhaling, relaxes them;
2. 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;
3. 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;
4. 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 small toys will not hold the muscles. How to do the exercise:

1. stand straight, put your hands on your waist, bend your knees slightly, feet shoulder-width apart;
2. insert the ball into the vagina;
3. try to squeeze it with different parts of the vagina;
4. using your muscles, try to move the ball from the entrance to the vagina to the uterus;
5. The exercise must be performed slowly, slowly. The muscles must get used to the changes;
6. make sure that the ball does not fall out;
7. Without using your hands, push the ball out of your vagina. If this cannot be done, use a lace;
8. perform the exercise 3 times a day for 10 minutes;
9. 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:

1. increase the sensitivity of erogenous zones;
2. get an orgasm faster;
3. improve vaginal lubrication for greater arousal;
4. 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:

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

Recipe 2

Mode of application:

1. wash the lemon;
2. cut it into vertical pieces;
3. insert the pieces into the vagina for 3-4 minutes;
4. 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:

1. alder root is crushed;
2. the ingredients are mixed together and poured with boiling water (200 ml);
3. 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.”

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 with the help of 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 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:

1. Prolonged muscle contractions for ten seconds. You need to repeat it for five minutes.
2. 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.