Strengthening the vaginal muscles: effective exercises. Strong intimate muscles: how to pump them up

To train intimate muscles, I have prepared for you a list of lessons for self-study. In order to feel and control the intimate muscles of the pelvic floor well, you must first learn to tense them separately from the abs and buttocks, without holding your breath. This does not mean that these muscle groups will not be involved in the future; on the contrary, we will actively use them, but later. So you can optionally actively engage in sports.

According to my observations, women who lead a healthy lifestyle, with all other data being equal, achieve greater success in training.

The first thing you need to learn is to retract and hold your anus and at the same time breathe through your stomach, inflating it strongly. Then, while holding the anus, we will breathe with a relaxed stomach. First, try to simply squeeze the muscles of the anus; if this works, then try to pull it strongly up. Do this several times, listen to yourself and feel with which muscles you are doing all this. Then it is recommended to try to feel the muscles of the entrance (urethra-vaginal sphincter).

Usually, when the anus is retracted, this muscle also works, but we need to try to focus our attention on these sensations. The compression of the vaginal canal can be divided into four walls (anterior, lateral and posterior). We squeeze the anus to reduce the gap in the vagina from the sides and back, but the tension of the muscles of the entrance will narrow the vagina in front.

You can play with these muscles and try to alternately squeeze the entrance muscle and the anus muscles. In reality, this only happens with weak compression, but this exercise will give you the opportunity to better feel the work of these muscles.

Try turning on your “fountain of passion.” Tighten these muscles at the same time and pull upward as much as possible. Imagine taking the energy and raising it. It runs up and fills your body, it begins to sound. Try not to do this exercise during meetings at work, the effect may be unpredictable. You will already begin to radiate a special energy of being desired, loving and loved.

If you succeeded in the previous exercises, let’s move on to mastering breathing. During exhalation, we pull the stomach inward, increasing the pressure in the peritoneum, which pushes the diaphragm upward. And during inhalation, we relax the stomach, while intra-abdominal pressure drops and the diaphragm lowers.

Simply put, while inhaling, we inflate our stomach to the maximum, and while exhaling, we pull it inward. If you can't do this movement while standing, try doing it lying on your back with your knees bent. Place one hand on your stomach and the other on your chest. Try not to move your chest while inhaling - only your stomach rises and falls as you breathe.

After mastering belly breathing, we move on to combining breathing with contractions of the anus. Lying on your back, take a deep breath into your stomach and at the same time retract your anus. As you exhale, relax. Then try doing this exercise while standing. If the result is positive, retract your anus and do several breathing cycles. Try to keep your anus tucked in at all times.

As a result of performing the exercise, you will realize that you can easily maintain tension without the participation of the abdominal muscles and other associated muscles.

Note: jade eggs have now become very popular; they are inexpensive and can be easily purchased in Chinese pavilions. Many famous geisha schools are happy to sell them. There is one danger in using them. There is an opinion that in China previously jade was not used, but jadeite, and here we sell jadeite, not jade.

It has a porous structure and, when worn, can cause thrush and inflammation. Our egg is made of medical grade plastic and is safe to wear and use. Do not buy jade eggs, they were actually used thousands of years ago by the ancients, but they did not have such terrible diseases as now. And who would even think of using a horse instead of a car now?

Starting position - lying on your back, knees bent. Insert the lubricated egg into the vagina and hold it with your hand by the thread. We squeeze the muscles and then, while relaxing, pull the egg back to the entrance, carefully so that it does not fall out. During compression, the muscles make a passage into the vagina in front of the egg, and it is pushed inside.

Then, while relaxing, we move the egg to the entrance. After mastering this technique, let's try to do the same while standing. We pull the egg up and then allow it to fall down under its own weight, for nulliparous women this process can be difficult, and we hang a bottle with a weight on a thread (100-200 grams is enough), this weight is only needed so that the egg can easily fall down When relaxing, do not try to increase the weight.

Very often, after childbirth, women, as a result of muscle sprains, are not able to hold the egg in a relaxed standing position, then it is recommended to insert a finger on one phalanx into the vagina and do the same exercises, using your finger to insure the egg from falling out. While retracting the muscles, you should feel that the egg has come off your finger and after a few seconds relax the muscles, allowing the egg to fall down.

This concludes the first lesson.

After training, you can not take the egg out, but leave it inside, and wear it and tighten it regularly throughout the day. You can set an alarm on your phone to remind you to pull up an egg, for example, 500 times an hour.

Carrying an egg not only trains intimate muscles, but also further increases tactile sensations. Check at home to see if your egg falls out when you urinate, so you don't lose an egg later in a public toilet.

If an egg falls out, remove it every time you go to the toilet. At first, you need to gradually get used to carrying the egg and at first only walk with it at home, then you can walk with it for 6-8 hours a day. After use, rinse the egg under running water and you can treat it with miramistin.

Note: Before going to bed, remove the egg from the vagina. You can't sleep with an egg.

Methodology or universal instructions for working with a Kegel exercise machine for intimate muscles

To train with a Kegel machine, you can buy condoms; if you are allergic to latex, it is recommended to use Japanese polyurethane condoms. You can simply wash the machine every time before and after training.

You can start working with the simulator only after mastering all the exercises with a pointer and an egg.

Fasten the simulator and inflate the sensor to the desired elasticity. To simplify insertion into the vagina, it is recommended to lubricate it, lie on your back, relax and bend your knees, insert the sensor to the limiter and then relax. Release the clamp and set the pressure on the simulator to 40 or 50 mm. Then close the clamp.

First, relax your abs and breathe with your stomach. After squeezing your intimate muscles, just as you squeezed them when working with a laser pointer or an egg, raise the arrow and hold the muscles under tension for several seconds. Then relax.

Try to pay more attention to muscle work and don’t chase results. A good result is considered if the needle rises from 40 to 80 mm. Repeat this exercise many times until your muscles feel tired. You can, for example, do 40 muscle compressions and then long relaxation.

Do three series of compressions and then do exercises with intimate muscles without delay, also 40 times in three approaches, for example. After this, try doing several short compressions and one long one. If during the exercises you see that the arrow drops below 40 mm during relaxation, then it is recommended to open the clamp on the simulator and raise the pressure to 40 mm and close the clamp. This happens because the muscles relax better during training.

Try not to move your pelvis while training your intimate muscles, as this may change the values ​​of the simulator. As a result, the vaginal lumen may change and the arrow reacts to this, and not to compression by the necessary muscles.

Avoid arching your lower back or pressing your pelvis down. Remember that during the exercise your stomach should be relaxed and watch your breathing. Under no circumstances should you push.

In the future, you can change positions and perform the same exercises for intimate muscles as described above.

Independent training of intimate muscles with a TP simulator

Attention: independent training is contraindicated in cases of prolapse. You take full responsibility upon yourself. It is recommended to train muscles only under the supervision of an instructor.

The first exercise is called “Tower”, its essence is to learn how to simultaneously pull in the pelvic muscles and lower abdomen. The purpose of this exercise is to strengthen the oblique abdominal muscles, which will actively participate in maintaining intra-abdominal pressure. The pressure created by the diaphragm will try to push the stomach out and will cause a sinking effect, and tense and retracted abdominal muscles will prevent this. It is very important to learn to draw in the muscles of the anus along with the lower abdomen and imagine that they are stretching upward.

Try this exercise without a machine first. Draw your lower abdomen inward and upward, while drawing in your pelvic floor in the same way as you pulled in the egg. Try holding the tension for a few seconds until your abdominal and anal muscles become tired.

While doing the exercise, try not to hold your breath, breathe lightly and shallowly through your chest, trying to exhale long and inhale short. If you manage to feel tired in the lower abdomen and anus, you can proceed to training with a simulator.

Insert the simulator inside, you can put a condom on it first. Open the clamp and increase the pressure in the chamber by pressing the bulb to 50 mm. Then close the clamp and try to squeeze the muscles as you tried to do without the machine, squeezing the lower abdomen and retracting the anus. Try to hold the tower for 15-30 seconds.

The main thing is do not try to squeeze high results on the camera, since the compression is below the camera you are compressing, the result cannot be higher than 60-80. Otherwise, it proves that you are doing the exercise incorrectly. I recommend continuing to train with the egg and laser pointer before moving on to training with the TP machine.

After mastering the “Tower” exercise, you can move on to the “Compression” exercise.
Read the article again: “Training intimate muscles. How not to harm yourself." There is an anatomy section where it is clearly visible that compression of the upper part of the vagina occurs due to increased intra-abdominal and pelvic pressure.

It is very important to learn to feel the pressure that compresses the vaginal walls, and not that which pushes down.

The abdominal muscles, respiratory diaphragm and pelvic floor muscles create intrapelvic and intra-abdominal pressure. We trained the work of the abs and pelvic floor in the “Tower” exercise, now it is important to learn how to work correctly with the diaphragm.

It tenses when you strain (as during bowel movements), it is important to do this with tense abs and tight intimate muscles (pelvic floor). When you push, it is important not to hold your breath, that is, not to help the diaphragm with air pressure in the lungs. Try singing or talking at the same time as you do the exercise, this way you will release excess air and understand that in this case the diaphragm works itself.

So, now try to push and pull your stomach in and up strongly and tighten your pelvic floor muscles. The vaginal walls should not come out, and with such compression you will feel that the act of defecation will be impossible. The press should not release pressure further than the lower abdomen. This is exactly how you should work with the simulator in the “Compression” exercise.

Insert the camera of the simulator (number 1 in the picture of the simulator device) into the vagina, as in the previous “Tower” exercise. Relax your abs, open the clamp and set the pressure on the pressure gauge to 40-60, pressing on the bulb, then close the clamp.

The starting position of the body is standing - this makes it easier to control the coordinated work of the muscles. Try to do the following at the same time:

• tighten the pelvic floor;
• pull the lower abdomen up, preferably while exhaling, trying not to lift the chest;
• tense the diaphragm, try to push it down.

That is, do the “Tower” exercise by connecting the diaphragm. Hold the tension for a second, then relax and inhale. Repeat until tired.

Important: never hold your breath when working with the diaphragm! Try to contract your diaphragm as you exhale slowly!

Remember that you can proceed to TP training only with developed pelvic floor muscles, preferably with an instructor, after mastering all the exercises with an egg, a laser pointer and the “Tower” exercise. Improper execution of exercises can lead to prolapse of the vaginal walls, pelvic and abdominal organs, and poor vision.

If during training a camera comes out of the vagina, then you are doing the exercise incorrectly and you need to contact your instructor!

Exercise “Resistance” with a TP simulator for training intimate muscles

In figure number 4 there is an additional chamber that will be actively used when performing this exercise; it is compressed by hand and increases the pressure in the diaphragmatic chamber, which will be located inside the vagina.

She will press from the inside and thus massage the vaginal wall. The mechanical effect will be exerted on connective, smooth muscle structures, and so on.

This exercise strengthens the vaginal walls.
Starting position: woman standing, later you can use the woman on top pose.
Insert the camera inside, as in preparation for the “Squeeze” exercise, apply the same pressure, only leave the clamp open.

Exercise:

• retract the pelvic floor muscles (intimate muscles);
• strain your lower abdominal muscles;
• continue to exhale slowly - strain your diaphragm;
• you squeeze the additional camera with your hand.

It is very important to simultaneously squeeze the camera with your hand while performing the Squeeze exercise. Try to perform this exercise so that it does not cause you discomfort; it is advisable to strive for pleasant sensations.

It is possible and advisable to alternate the “Compression” exercise (it is important to close the clamp before performing this exercise) with the “Resistance” exercise.

Your workout might look like this:

• Insert the chamber inside and set the pressure on the pressure gauge to 40 mm;
• Do the “Tower” exercise 5 times;
• Measure the strength of your maximum compression (let’s say today it was 150 mm);
• Do “Resistance” 5 times at 70 mm, then “Compression” at 70 mm;
• Then 5 times “Resistance” at 90 mm and 5 times “Compression” at 110 mm;
• Another 5 times “Resistance” at 130 mm and 5 times “Compression” at 130 mm;
• Try “Resistance” 5 more times at 150 mm and “Compression” 5 times at 150 mm;
• You are trying to increase the “Compression” value, to do this you do “Resistance” by 170 mm and “Compression” 5 times, try to do it at a maximum greater than the first maximum compression, for example, up to 165 mm;
• Continue training as well, increasing the “Resistance” value to 230 mm.

Once you reach your maximum compression strength, continue to practice squeezing about 50 times (check to make sure you remember to close the clamp) at your maximum.

If you get tired during the warm-up process, you can reduce the load on yourself; over time, strength and endurance will come to you; perhaps you started doing these exercises too early. Perhaps you should also practice more with the pointer and egg.

Over time, you will be able to start warming up with higher pressures.

Training intimate muscles in poses:

Top pose

You can roll up a blanket or sit on a pillow and place a camera inside the vagina.
Try moving the way you normally move during sex, such as moving your hips back and forth. First, move without connecting the intimate muscles, then over time, when moving your pelvis forward, include compression, first slight...

Then try moving your hips back and forth, but doing the compression as you move your pelvis backwards. Move until you are tired. These will be the movements that you can actively use during sex.

Next, try moving your hips up and down, squeezing as you move your body up. Follow the needle on the pressure gauge. Remember that this movement can only be used during sex if you are not using a condom, as you will pull it off during sex, which can lead to an unwanted pregnancy.

Next exercise: “Up and Down Movement”

Only this time, try squeezing as you move your body down. This movement of the intimate muscles can also be actively used during sex in the future. Watch your breathing, in no case should you hold it, so it is recommended to train it by producing natural moans, as a rule, characteristic of you when making love.

Missionary position: a sandwich position in which you act as the bread

Try lifting your hips up and down, turning your pubis towards you; with each lift, try to perform the “Squeeze” exercise. Alternatively, you can lift your pubis up, do the “Tower” exercise and freeze in this position for 30-40 seconds.

This movement can be performed if the man moves too quickly and you do not have time to adjust to the rhythm of your partner’s movement.

Knee-elbow pose

Imagine that for every frictional movement of your partner you need to do a compression, first start performing this movement slowly, monitoring the process on the pressure gauge, then slowly speed up...

If in your sexual life you understand that you cannot squeeze for every frictional movement of your partner, try doing this squeeze every other time, or for every two movements of your partner. So that the man feels a tight entrance.

Such movements indirectly develop a man’s sexuality and train his intimate muscles, since with each entry he will have to overcome the hardness and elasticity of the vagina, for this he will have to develop the hardness and elasticity of his penis. If your partner’s erection is insufficient, then it will simply be difficult for him to even enter you. So control the compression level wisely.

After mastering the movements in regular poses, try to do the same, experimenting with different poses. For example, you can lie on your back, spread your legs to the sides as far as your stretching allows, and practice the “Squeeze” exercise, perform it, imagining that each time you are actively working with your intimate muscles when a man enters you.

How many times should you perform each movement?

At first, you shouldn’t overwork your muscles with active training. It is advisable not to combine training with diets, since excessive weight loss can also weaken the intimate muscles. Eat right.

I noticed that the intimate muscles often react to the menstrual cycle; during ovulation, some people notice a weakening of the intimate muscles. For some, muscle weakening occurs immediately after sex, which is natural if you worked with them, they are simply tired.

Some people need a couple of days to recover from long airplane flights, although over time, your love muscles will actively develop and you will notice less of their weakening.

Remember that it is important to pump up the intimate muscles of the entrance, because if the pressure of the diaphragm is stronger than the pressure of the muscles of the lower abs and pelvic floor, then the man’s penis will pop out every time during sex, not to mention the health hazard that you expose yourself to every time, doing these exercises incorrectly.

If you have any questions, write or sign up for individual lessons with us.

Every woman has her own little secrets that make her unique and inimitable - something that drives the men around her crazy. It could be a witchy look with devils in its depths or an innocent habit of straightening a stray strand. And there is the science of seduction, which appeared many thousands of years ago... it was thanks to it that we learned to apply a seductive scent to the body, make the skin like velvet, wear breathtaking stilettos... One of the components of the ancient science is wumbling - the art of mastering intimate muscles. It's imbuilding.

Vumbuilding (VUM is an abbreviation for “vaginal controlled muscles”) is a technique for developing the pelvic and other muscles in order to acquire natural and necessary skills in using them in sex, during pregnancy, childbirth and the prevention of various female diseases.

Exam for a concubine

So, in Ancient China, only empresses and concubines (a little later - geishas) were taught this art - they formed the pelvic floor muscles using jade eggs. Women of the East also used love beads or beads. Mistresses were selected for the harems of the emirs using a simple test: they placed a stone egg on a silk thread into the girl’s womb and tried to pull it back. Only after the fifth broken thread was the concubine considered worthy to please the rich master.

There were other exam options. Colored water was injected into the vagina of the applicants for the Sultan's bed and they had to dance a belly dance, holding the liquid inside themselves. Well, the girl passed the most important exam on the first night. The “newlywed” sat on the sultan, a burning candle or a jug of water was placed on her head, after which, while remaining motionless, the “examinee” had to bring the sultan to orgasm.

Today, vaginal prowess is often demonstrated in various shows in Thailand. Butterflies fly out from the “secret places” of craftswomen, fish jump out, birds fly out... Yes, in one night with such a craftswoman, men are ready to do anything...

For women's health and mental health

For many centuries, wumbling remained an art for the elite; few women knew the knowledge of concubines. Today, hundreds of years later, the situation has changed: specialized schools have appeared, and now every woman can learn to control her internal muscles.

Why is this exotic art needed? It is necessary to

— learn to control the muscles of love, increase their strength and elasticity;

— expand the sexual scenario, add variety to intimate life;

- give your partner (and yourself too!) maximum pleasure, become unique for him;

— learn to control your own orgasm;

— physiologically prepare for a painless birth and speed up postpartum recovery;

— take care of your women's health.

Now a little more about the benefits of wumbling

We all know that the female orgasm, as a rule, is not physiological, but psychological in nature, that is, it is based on the experience of intimacy with a loved one. And it’s no secret that, according to statistics, most women do not experience orgasm at all during sex. One of the main causes of frigidity is weak, undeveloped vaginal muscles. When they are “lazy” and do not participate in the process of copulation, their blood circulation deteriorates, and, consequently, the blood flow to the vagina is significantly reduced. Consequently, achieving orgasm becomes impossible. And, on the contrary: by forcing the muscles to work, we drive blood to the pelvic organs and... enjoy the process.

And that is not all. Doctors say: regular wumbling exercises help in the fight against a number of gynecological diseases, the cause of which is a sedentary lifestyle and wearing (in pursuit of a beautiful figure) shapewear. For example, the reproductive or intimate muscles of women who sit for 6-7 hours at a computer are not only completely relaxed, but also, figuratively speaking, “spread across the chair,” that is, they lose their shape, firmness and elasticity.

Numerous fibroids, polyps, pelvic organ prolapse, a huge percentage of cesarean sections and obstetric vacuum aspirations during childbirth in young people are nothing more than a consequence of weakness and lack of training of the intimate muscles. And most importantly: imbuilding has a great effect on the entire female body, improves blood circulation and metabolic processes. With regular training, intestinal function improves, varicose veins resolve, and menopause is delayed by ten years.

Train yourself

Wumbuilding classes, like any type of self-improvement, are most effective under the watchful guidance of an instructor. This is the best option. However, you can study on your own, using books and instructions.

The first rule of the technique is to start mastering it from the basics: you need to monitor your lifestyle, eat right, exercise regularly, get proper rest, etc.

Basic imbuilding exercises are called Kegel exercises - they are recommended for all women after 25 years of age, and after childbirth they are simply necessary. Exercises, simple but very effective, allow you not only to significantly strengthen the genitals, but also to experience new sensations during sex and give unique sensations to your partner. And also quickly recover after childbirth, improve your “women’s health” and the condition of the whole body as a whole. Here are the simplest ones:

1. The first step is to “get to know” your vaginal muscles. All you have to do is make sure you have them so they can contract and relax. To do this, when you go to the toilet, try to stop urinating. Did you feel your inner muscles tense? Now you can begin the next imbuilding exercises.

2. Second exercise: rhythmically, with force (all other muscles of the body should be completely relaxed) tense the intimate muscles for 8-10 seconds. In the first week you need to do 5-10 contractions 6 times a day. Over 6 weeks, the number of contractions should be increased to 50 contractions (also 6 times a day). Then, to maintain tone, you can perform approximately 20-25 contractions daily. Obviously, doing this exercise does not require a specially allocated space or time - that’s what’s great about it.

3. Vaginal balls are used for the same purpose (they, which came to us from Ancient China, are now available in any store specializing in “erotic” goods). The balls, treated with a small amount of lubricant, are inserted inside and tried to be held at first for at least one minute, gradually increasing the duration of the exercise.

Perhaps this is all that a novice geisha needs to know - you can learn about the details, new exercises and simulators from many manuals or from a professional trainer... Any means are good when you want to tie Him to yourself. The main thing is when you take care of your body. And we women have many ways. Wumbuilding, by the way, is not the only one and not entirely irreplaceable. Agree, after all, in order to tie a man with your art in bed, you still need to lure him onto the bed. How? Just! An alluring look, an unfading smile and... feminine cunning!

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

Weakening of the vaginal muscles

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

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

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

Exercises for wumbling

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

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

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

Kegel method

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

Gymnastics for the vaginal muscles:

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

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

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

Positive aspects

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

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

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

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

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

The vaginal muscles need training, they need to be kept in shape throughout your life, as a lot depends on it. Everyone should know how to narrow the vagina. Especially young girls should think about successful childbirth; muscle training will contribute to this. Such as many other things, appear due to relaxation of the vaginal muscles. Since these muscles perform many different functions, they need intimate training. Vumbuilding - exercises for narrowing the vagina, will help the muscles regain their former elasticity after childbirth, which will provide a lot of intimate pleasure if the sensations have decreased a little, and this is considered a completely normal phenomenon among the female sex.

How to narrow the vagina - muscle training

With the help of vumbilding - a set of exercises for intimate muscles, you can not only strengthen the vagina and restore elasticity to the muscles, but also cure urinary incontinence, and also recover in a short period of time after a difficult birth.

How to narrow the vagina using vumbilding in the most common ways

There is no need to start training in difficult ways, start with the simplest ones. While urinating 2 or 3 times, if possible, hold back the flow of urine, this will train the entrance muscles of the vagina well. Throughout the day, be sure to do the “squeeze-hold” exercise; it is very simple, you can even do it at work, while simultaneously going about your business. Exercise technique - retract the vaginal muscles with maximum strength, hold for 10 seconds and relax for 5 seconds. We do everything in about 5 minutes.

Probably every woman who has gone through childbirth knows how to narrow the vagina in the second way. It is recommended by gynecologists, and not only to pregnant women, but also to ordinary patients. For this exercise, you need to simultaneously squeeze the vaginal muscles, as we did in the previous exercise, and the anal sphincter muscles. There is no need to hold in a tense state, immediately relax the muscles and do this 20 times.

The next exercise, which will tell us how to narrow the vagina, combines useful and pleasant, since it must be performed during sexual intercourse with a partner. To do this, you need to feel all the muscles of the vagina well and imagine as if you are pushing something out of yourself with all your might. This will provide even more pleasure during sex than usual, and your partner will also feel the difference. Do the exercise as often as possible, whenever you exercise

The last exercise, but no less effective, trains the inner thighs and intimate muscles, which is very important for us. We stand straight, feet shoulder-width apart, hands on the belt, toes turned to the sides. Slowly, without rushing, we begin to squat, bending our knees apart, doing squats as low as possible, while holding the position for about 10 seconds and slowly rising. If you feel the muscle tension well, then everything is going right. To begin with, we do the exercise 3 times, adding one every day, and so on up to seven times. This will help you. All exercises must be done in combination, this is the only way you will achieve maximum effect in a short time.

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

A charming look, a magical sparkling smile, delicate skin, an easy gait, a slender figure, self-confidence - all this is inherent in modern beauties. Women go to great lengths to be beautiful, successful, and attractive to men. While pumping up sculpted figures in the gym and “honing” the muscle corset, many forget about training the internal intimate muscles.

Training intimate muscles as a means of obtaining additional pleasure

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

A little history

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

Can intimate muscle training improve women's health?

Every year this trend is gaining momentum among women all over the world. There are trainings and courses at medical centers on how to strengthen and control the deep pelvic muscles.

Women's health doctors strongly recommend strengthening your intimate muscles, starting in 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, exercise 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, and 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

1. Slowly squeeze the vaginal muscles, hold in this position for some time and relax. Repeat from 10 to 30 times.
2. 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.
3. The perineal muscles are tensed and relaxed at a rapid pace. Repeat 10-30 times.
4. Pushing movements. They make pushing movements, reminiscent of pushing during childbirth. Repeat 10-30 times.

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

Kegel exercises: benefits and harms

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

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

Video: 5 exercises for the pelvis

Training intimate muscles with yoga

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

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

Video: Feminine power in 30 minutes - yoga for beginners

Strengthening intimate muscles with geisha vaginal balls

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

How to insert vaginal balls?

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

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

Exercises with vaginal balls

1. Exercises with vaginal balls are performed while standing or later - while walking.
2. 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.
3. Alternately squeeze and relax the vaginal muscles without releasing the balls.
4. 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.
5. Pushing the balls out of the vagina one at a time.
6. 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. Each simulator comes with detailed instructions that allow you to make the most of this device. There is an opinion that vacuum simulators are the most effective in the line of VUM simulators.

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 is to do independent exercises to strengthen the intimate area with the help of classic Dr. Kegel exercises, using affordable exercise equipment, and belly dancing, yoga, cycling, and exercise bikes also strengthen the vaginal muscles well.

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. We present some real reviews of such classes.