Intimate gymnastics is a delicate sport. Intimate gymnastics for beginners: a detailed guide

So, let's immediately decide on the answer to the question: "Why do we need this?". What are the health and wellness benefits of regular (preferably daily) intimate gymnastics?

Well, firstly: a rush of blood to the pelvic organs, and as a result, sufficient supply of oxygen to them, is a natural prevention of cervical erosion, the formation of malignant and benign tumors, urinary incontinence, as well as other diseases of the urogenital area. A large number of blood vessels are opened, which leads to improved tissue nutrition.
Second. Increased sexual desire for a partner, brighter and richer sensations during sex. It is because of the lethargy of the intimate muscle that many women do not experience an orgasm. Nerve fibers are thinned and are located deep in loose muscles.
Third. Additional generation female hormones, which leads to an improvement in mood, general well-being, hair and skin condition. Increases libido. A woman begins to feel more feminine, sexy, an invisible, but really felt (especially by men) aura of female magnetism and attractiveness appears. When we begin to set our intimate muscles in motion, the production of elusive chemicals begins - pheromones, which on a subconscious level have a very strong effect on the opposite sex, up to sexual addiction.
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Fourth. Additionally activated second energy center(sexual center), which determines sexual life, satisfaction with life in general and the ability to give.
Fifth. Reducing menstrual pain and congestion in the pelvic organs. The tone of the uterus increases.
Sixth. Sufficient tone of the pelvic floor muscles can have a positive effect during pregnancy and childbirth.

Immediately dispel the myth that regular sex sufficiently trains the intimate muscle. Anyone who thinks so, I hasten to upset. Sex does not train, but on the contrary, it injures a weak intimate muscle. With flaccid muscles, natural intimate lubrication is poorly produced, and any awkward movement leads to microtrauma, cracks, and additional muscle strain. Which in turn can lead to infection, inflammation and other "joys" of life.

Contraindications!!! Pregnant women should refrain from intimate gymnastics, women immediately after the termination of pregnancy (you should wait for the end of the next normally flowing cycle) and during menstruation.

Imbuilding. Last preparations.

Before starting classes, it is advisable not to eat anything. The stomach should be light and free. So the organs of the abdominal cavity and the organs of the small pelvis are better felt. Women with cervical erosion an hour before class should use a cotton swab (or their own finger), generously lubricate the vaginal mucosa with sea buckthorn oil as high as possible (5-7 cm) from the sphincter. Before training, be sure to remove the tampon if you have used one.

The duration of the workout can vary from 20 minutes to an hour, depending on your desire and mood. But no more than an hour is not worth it, you just stop feeling and perceiving your intimate muscle.

At first, after the end of the workout, you may feel slight pulling pains or a slight pulsation in the lower abdomen, numbness and fatigue of the vaginal muscle. You can rejoice!). Your muscle has started to work! Increased blood flow, carrying life-giving oxygen and nutrients to the pelvic organs. Small discharges may also begin. The fact is that the vaginal mucosa began to cleanse and renew itself, rejecting everything old and sick.

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One more thing. The muscle is strengthened at the moment of relaxation, so the more we strain it during training, the more oxygen and nutrients it receives during rest and the stronger and healthier it becomes.

Imbuilding. Warm up.

Exercise one: Starting position (IP): lying on your back, legs slightly bent and spread apart. Hands on the stomach below the navel. At the expense of 1, 2, 3, ... we begin to compress the sphincter of the vagina and after you have squeezed it at the expense of one, try to pull it up (see picture). All this (squeeze and pull up) must be done in 1 second. Intimate muscles quickly train, so if at first there are difficulties and discomfort, it’s not scary. This will pass very quickly. Having counted to 100 (and this is 100 repetitions), you can rest for 30 seconds and so 3 sets. If at first the intimate muscle is too tired, then you can reduce the number of repetitions per set, but in any case, they should not be less than 50 at a time.

Try to breathe freely. Don't hold your breath. Even if at first it seems difficult.

Exercise two: IP too. Confidently and strongly squeeze the vaginal muscle and hold it for 60 seconds. Then relax and rest. Three sets of 60 seconds. You don't have to look at the clock. Just count to 60 to yourself. Squeeze only the intimate muscle. Try not to strain your body. Breathe freely.

If you did everything correctly, then the heartbeat should become more frequent, warmth should appear in the body, you may even sweat.

Intimate gymnastics. Level one.

Exercise one LIFT: IP too. We will go to the seventh floor. So, one - squeezed the vaginal sphincter a little and hold it in this state for about 5 seconds, two (second floor) - without releasing the load, squeeze it a little more and pull it up a little and hold it again for 5 seconds. Three, the third floor, - we compress and tighten even more and so on up to the seventh floor. That is, on each "floor" we squeeze a little more and pull the intimate muscle to the top. On the seventh floor, hold the voltage for 10 seconds and go down).

It is important to breathe calmly, do not hold your breath. With "delays on the floors" do not relax the muscle, but increase the tension. Each transition to the "floor" measure clearly and confidently. If on the descent you immediately fall from the seventh floor to the third or fourth, do not despair, in time everything will work out. A matter of practice, as they say.

Straining the intimate muscle on the rise, do not forget to pull it up. Relaxing the muscle on the descent, do not release it immediately, but while holding it, perform the descent.

After exercise, rest for 1-2 minutes.

Exercise two SOS: This exercise can be performed standing, lying or sitting. So, let's begin. IP too. We will do from a prone position. SOS is...---... . So we will do three fast and strong contractions of the vaginal sphincter, then three strong and lingering, and again three strong and fast. Repeat 10 times without stopping and resting.

All elements of "dots" and "dashes" should not be blurry, but clearly, with a small interval. those. through the relaxation phase. Breathing is calm. You can help yourself with visualization: imagine how your muscle clearly performs this exercise.

Exercise three PULSE-FLASHING: PI too, just put your hand on your wrist and find your pulse. So, with each heartbeat, we produce a strong contraction of the intimate muscle. Squeeze along the entire length and pull up. Count to 60. Rest 30 seconds. count to 100 and rest again. Well, the third approach - 120. That's it. We are just great! The exercise is simple, but it will take perseverance. At first, the intimate muscle can quickly get tired, but remember that the vaginal muscle is one of the most "thankful and responsive" muscles in the whole body. It strengthens very quickly.

The exercise can be performed both with a muscle pull up and without it. The main thing is to squeeze the muscle clearly according to the contraction of the pulse and feel the period of relaxation. The middle section of the vaginal muscle is well felt.

Exercise four LADDER: IP too, i.e. lying on your back, legs slightly apart, hands on the stomach below the navel. This exercise is very similar to the "ELEVATOR" exercise only without delays on the floors. That is, on the count of times - we tone the vaginal muscle, on the count of two - we squeeze harder and pull it up, on three - even harder and up, and so on until the beloved seventh floor. And then down, six - a little relaxed, five - even less tension, and so on until the count of one. Repeat the exercise 10 times without rest.

The exercise is done quickly and rhythmically. There is no need to make delays on the seventh and other floors, but the floors both on the ascent and on the descent should be clearly felt and differ from each other in tension. Initially, as in the ELEVATOR exercise, it can be difficult on the descent not to immediately slide down, but as they say, it's a matter of practice and your perseverance. Remember more often what benefits these exercises bring to you and your beloved body, and your partner (beloved man) I think very soon will be pleasantly surprised during sex, how your sensuality has increased and not only).

Breathing during the exercise is calm, without delay. After completing the exercise, rest for 1-2 minutes.

Exercise five LIGHTHOUSE:CONTRAINDICATIONS: Women with threats of prolapse of the pelvic organs and vagina. For those who have recently undergone surgery and had an abortion, abstain for at least a month. For everyone else, it should be done with caution and in moderation.

IP too. At the expense of times, we quickly squeeze the intimate muscle and pull it up. Then, at the expense of one, two, three, and then six, we smoothly relax the muscle and gradually release the load. At the expense of seven, eight, nine and ten, we begin moderate straining (pushing the muscle to the bottom). 10 repetitions buz break and rest.

Let's repeat again. Pressing is done moderately and carefully.

When we squeeze and pull the muscle up, it becomes longer and narrower, and when we push it out, it becomes shorter and much wider.

Based on the book by Ekaterina Smirnova "Intimate gymnastics"

The secret of female power. Intimate gymnastics.

If you still doubt whether it is worth doing intimate gymnastics regularly, then I suggest you watch a video in which the topic of the benefits of intimate gymnastics for a woman’s physical and mental health is fully and in detail revealed, as well as some other interesting and useful exercises for intimate muscles.

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The healing and therapeutic effect of gymnastics

✓ Helps to get rid of erosion on the cervix.
✓ It is an active prevention against cancer of the pelvic organs.
✓ Helps to solve many gynecological health problems, such as: urinary incontinence, vaginitis, cervical erosion, chronic cystitis, thrush, vaginal prolapse or weakness, chronic adnexitis, parametritis, etc., helps in the treatment of many infectious diseases.
✓ Develops muscle tone and strength, drastically reduces vaginal volume.
✓ Cleanses the vaginal muscle from mucus and pathogenic microflora.
✓ There is a normalization of the lubrication process (natural secretions).
✓ Stimulates the release of female hormones into the blood (rejuvenating effect, feminine attractiveness, positive attitude).
✓ There is an improvement of the pelvic organs and vaginal muscles due to a targeted increase in blood supply and enrichment with nutrients.
✓ There is an enhanced and targeted oxygenation of the muscles and organs of the small pelvis.
✓ Develops powerful immunity against infections and pathogenic microflora due to the strengthening and thickening of muscle tissue and mucous membranes.
✓ Helps in the treatment of infertility and facilitates conception.
✓ Postpones the menopause, and consequently, the biological aging of the body.

Contraindications to exercise

It is contraindicated for pregnant women. This is due to the fact that when performing exercises, there is a very strong stimulation and contractile function of the pelvic organs. Also, women should not be engaged immediately after the termination of pregnancy (abortion). Classes can and should be started only after the end of the next normally flowing cycle (menstruation). Intimate training during menstruation is contraindicated.
During acute inflammatory diseases of the pelvic organs (adnexitis, vaginitis, erosion of the cervix with bleeding, colpitis, endometritis, cystitis), you do not need to do it, and after the end of the acute period, it is necessary to do it. Women with prolapse or the threat of prolapse of the pelvic organs can only be engaged after a personal consultation with a gynecologist. Most likely, the gynecologist will allow you to exercise, only it will be necessary to exclude exercises of the first and second levels with elements of pushing and pushing, and also completely exclude the third level of gymnastics. And exercises for muscle contraction and its tightening, on the contrary, will be very useful to you.

Indications for classes

to these women, regardless of age, classes will be extremely useful. Especially women who have recently given birth to a child, women with problems and diseases of the pelvic organs in a chronic form, as well as women leading a sedentary lifestyle. For women who have reached the menopause, intimate gymnastics will be especially useful, since the exercise improves blood flow, and this will help get rid of such troubles as vaginal dryness, itching, urinary incontinence, frequent inflammatory processes in the vagina, urethra and bladder.

A set of exercises in intimate gymnastics revitalizes the meager blood supply, enhances metabolism, increases redox processes in tissues and organs, prevents and eliminates venous blood stagnation in the pelvic area.

When performing exercises, a large number of small blood vessels are revealed, which leads to improved tissue nutrition. In tissues that are well supplied with nutrients, infectious processes are eliminated and an accelerated process of healing and recovery occurs.

Part II Not for hypocrites

A bit about the magic of sex

Our intimate gymnastics, like a gold coin, has two sides. One side is strong gynecological health, which will reliably protect a woman. And the other side of the coin is confidence, emancipation, sex and pleasure. Whichever side our coin lays on, the woman will remain in a very advantageous position.

One of the European researchers, Allen Ross, brilliantly described the sexual role of the Indian temple dancer:
“A barefoot girl entered quietly. She was about thirty years old. Her face was both feminine and childlike. Her body was completely wrapped in a translucent golden silk sari. Her arms, legs, and head were bare, jewelry jingling as she moved.
Here the girl began to dance without any accompaniment. Sexuality was in every gesture of her hands, in the way she moved her head and stamped her foot, in her views. Her nostrils flared and narrowed. The flexible body curved sensually, and it was a stunning sight.
I felt the electric charge of this woman's erotic magic, and it seemed to me that she uses only a small part of her magical abilities. Her dance, slow and ecstatic, showed various sexual moods - from charm to seduction, from seduction to excitement, from excitement to mastery. It may have lasted for hours, but for me the flow of time stopped as I was completely absorbed in this woman and watched her, unable to take my eyes off. There was no striptease, she slipped out of her clothes as easily as a lizard, and I saw a body the color of wild cinnamon. She told me to lie down on the carpet, and after that, only my lingam and her yoni remained in cosmic union. She captured me, and I was completely absorbed in her ...
She was one of what the Hindus call "nut-cracking women" because her sphincter muscles had amazing strength. I was just crazy what she did to me. She kept making whispering and buzzing sounds that put me in a trance. And suddenly I felt that my brain had exploded, and I was in another dimension. There were flashes of light and fantastic colors all around. The walls seemed to melt. And I felt the divine ecstasy with every cell of my body ... "

At all times, knowledge about the development and skillful possession of intimate muscles was considered secret and inaccessible to most women. The same art of love was taught to girls who were supposed to get into the Sultan's harem. Even from noble families, girls got into the Sultan's harems. Girls were bought from their fathers at the age of 5–7 and raised until they were 14–15. They were taught music, cooking, sewing, etiquette, and most importantly, the art of pleasing a man. That is why women in harems were engaged in training intimate muscles with the help of a jade egg suspended on a strong thread. They performed quite complex exercises, for example, holding and moving the egg along the vaginal canal with muscles, and with an additional weight suspended. There were quite a lot of women in the harem, but the man was alone, with him there was one who could surpass everyone else in the art of love, whose intimate muscles were more prepared for sex. Women living in a harem had only one opportunity to live with dignity and more freedom. If Mr. chooses. If he chose a woman twice or more, she had great advantages over others. In the morning, the Sultan sent rich gifts to the concubine if he liked the night spent with her. If the concubine became pregnant, she was transferred to the category of "happy" - ikbal. And after the birth of a child (regardless of gender) she received forever separate chambers and a daily menu of 15 dishes. Also at her disposal were numerous servants and allowances, and the former slave had the right to go outside with escort. Here are the inhabitants of the harem and tried to succeed as much as possible in their sexual prowess.
Whether this was a pure-hearted choice to please his master is not known for certain, most likely it was more of a practical side of the issue.
European women are much more fortunate, they do not have such an absurdly offensive consumer attitude. Most of our women will quickly make it clear who is the boss in the house. With men, I'm talking about quantity, we are all right, we have someone to practice on, and in most cases we choose our own partner for sex and for life. And for sexual pleasure and women's health, as well as for a spectacular variety, why not learn from the residents of the harem their subtleties in sexual games, especially since it is so useful for the delicate female body.

Who will benefit and benefit?

oh, that there is a male erection, everyone knows about it. And what happens to a female erection, many do not even know. And it is, but due to the weakness of the intimate muscles, we simply do not feel it and do not notice it. A male erection is when, due to sexual arousal, the penis increases and thickens in size. A female erection is when, due to sexual arousal, the intimate muscle is moistened and swells from the inside, while narrowing the vaginal passage. In one and the other case, this is due to the presence of cavernous bodies, which are filled with blood during sexual arousal. Additionally, the folded mucous membrane of the vaginal muscle narrows the vaginal passage. With a weak vaginal muscle, the folding of the mucous membrane is smoothed or completely absent. Conversely, with a trained muscle, the folding of the mucous membrane is pronounced and has a great impact on gynecological health, and is also well felt during sexual contact.

Intimate muscle training will be equally useful to all categories of women: married, unmarried, young and beautiful ladies of Balzac age, those who want to improve their gynecological health or just surprise or even shock someone. Or maybe you will train to fulfill your sexual fantasies? The choice is yours, but rest assured, strong intimate muscles are a tangible benefit and a very big benefit, and not only for health. Remember also that healthy female egoism attracts like a magnet.

A woman who easily controls the vaginal muscles can also control the mind of a man. This magical property occurs when we begin to set in motion our intimate muscles, while excitation increases and the release of hormones into the blood begins. During this process, subtle chemicals (pheromones) are produced, which strongly affect the opposite sex on a subconscious level, causing sexual addiction. Yes, and in the body of the woman herself, changes occur. When female hormones enter the blood in the right amount, this is very beneficial for the appearance. The effect of rejuvenation occurs, the skin becomes soft and smooth. Such an impact is reflected in the mood and, of course, in the quality of personal life.
Isn't it a good opportunity for many undertakings?

The sexual effect of gymnastics

✓ Increased libido (desire),
✓ Stimulation of the release of female hormones into the blood (rejuvenating effect, feminine attractiveness),
✓ Expanding the boundaries of erotic fantasies,
✓ Sexual confidence, emancipation and awareness of one's importance,
✓ Development of muscle tone and strength,
✓ Dynamic reduction of vaginal volume,
✓ Promotes the release of specific substances (pheromones),
✓ Easy achievement of orgasm, increasing its intensity,
✓ Stimulates men for tenderness and expensive gifts.

Part III Intimate gymnastics

Workouts to strengthen the intimate female muscles are divided into levels of difficulty to facilitate exercise. Please, if you have never done something like this, start classes only from the first level, this will allow you to understand and understand the essence of this technique without much effort. Moving forward, do not rush, carefully read the description and study the execution scheme for each exercise.

First level

The very beginning! Exercises are selected for women with a weak, sluggish, untrained intimate muscle. You will learn to feel your intimate muscles and perform simple exercises. It is at this level that the cleansing, revitalization and healing of the pelvic organs takes place. With daily exercise, you will notice that the muscles quickly tightened up and became stronger in just a week. The duration of the first level of daily exercises is one or two months, depending on the initial state of the intimate muscle. For women who are concerned only with gynecological health, it is possible to stop after completing the first level and keep their intimate muscles in proper tone by doing the exercises of this level twice a week.

Second level

For those who have successfully completed the first level and prepared their muscles quite well. We begin to study a more complex set of exercises and train the muscle more actively. Level 2 exercises are unique! At this stage, there is an awareness of one's femininity, a strong sexual sensitivity is developed, sexual desire and a desire to experiment increase. The duration of the second level classes is also one or two months, depending on your perseverance.

Third level

For women who are fond of success, we begin strength training. To practice this level, you need to purchase a vaginal simulator - "Jade Eggs". You can buy it in special stores or order by mail via the Internet. You can also practice with vaginal balls, but with eggs, training is much more comfortable, they are sized and designed specifically for intimate training. Below in the text, in the description of the third level, I will tell you in more detail where and how you can buy a vaginal simulator. At the third level, we develop and train especially sensitive areas. There is excitement and a desire to achieve even greater results. The duration of the third level for each woman is individual and can vary from a month to a year. In any case, you will need to maintain your result.

Testing

Before starting training, you must pass a simple self-test. Sit on the edge of a chair. Insert two clean and lubricated (special sterile intimate lubricant) fingers into the vagina. Spread the index and middle fingers in the form of the English letter V. Now tighten and squeeze the vaginal muscle around the fingers. Your fingers should connect. Remember the strength of your muscle contraction. This is the easiest way to check the condition of the intimate muscle, which will show your indispensable success. There is another easy test. When you take a shower, use a clean syringe to inject 70-100 ml of warm strained chamomile solution or just warm boiled water with a few drops of ordinary vegetable or olive oil. And do not try to hold water, do not squeeze the intimate muscle. Then watch what happens. If the water flows out by gravity, your muscle is in extremely poor condition and it is recommended to start training it as soon as possible. If water flows out in small portions and not immediately, then muscle weakness is not so great, but muscle tone and strength need to be increased. If the water does not flow out at all, in time it is about five minutes, then you either hold it with your muscles, which is already good, or your muscle is in good condition. In the latter case, you are encouraged to support it by doing the first level exercises, and you have a great chance to improve your performance and try all the difficulty levels of intimate gymnastics.

One to two hours before the start of classes, it is recommended not to eat anything, your stomach should be light and free. So you will feel the abdominal organs and the pelvic organs much better, it will be good if your intestines are also not too full.

Attention! Women who have erosion on the cervix need to purchase sea buckthorn oil at the pharmacy. Before starting your classes, one hour in advance, using a cotton swab, you can use your own clean finger to generously lubricate the vaginal mucosa with sea buckthorn oil as high as possible (5–7 cm) from the sphincter. Before training, be sure to remove the tampon from the vagina, if you used one.

It is convenient to perform exercises on a hard surface (a hard sofa or the floor in your apartment is fine), we also need a fitness mat or blanket (only for your comfort). Curtain curtains. Exercises are pleasantly performed to your favorite music.

Lesson duration

Continue the first classes until you are completely tired. At first, this time will fluctuate between 20-30 minutes. After some strengthening of your muscle, you can increase the time of classes to 40-45 minutes. Each woman approaches the duration of her workout individually. Of course, the more time you spend training, the more productive they are. But you shouldn’t train for more than one hour, and your muscle will get tired and numb, you just won’t feel and perceive it.

What happens to the muscle

After the end of the workout, especially at first, you will feel: fatigue and numbness of the vaginal muscle, its swelling from the inside, there may also be mild, pulling pains in the lower abdomen (this is not scary, your muscle just started working, but this has not happened to it before ). As your muscle begins to function, discharge may occur due to the normalization of the lubrication process. The mucous membrane is thus cleansed and renewed, rejecting everything old and diseased.
You may also feel a pulsation in the lower abdomen, as by doing the exercises we have increased the flow of fresh blood, carrying life-giving oxygen and nutrients to all the organs of the small pelvis.
By the end of the first lesson, the following changes occurred in the intimate muscle and in the pelvic organs: blood supply and tissue nutrition improved, oxygen enrichment occurred, and renewal and rejuvenation processes began.

Attention! All exercises that have such an element as a lift are highly recommended for women who have erosion on the cervix. Pulling (and better supporting) the muscle up, you will stimulate the uppermost parts of the vagina and massage the cervix. Thus, the painful focus will be provided with a full blood supply. And where there is a good blood supply, the tissue is well supplied with oxygen, all this leads to recovery.

If any exercise does not work out for you or you feel uncomfortable in any position, go back to its description and read it again. Perhaps, due to the weak tone of your intimate muscles, at first, exercises of even the simplest first level will seem difficult. No need to worry, in a week your muscles will adapt and get stronger, but for the first five days, do only WARM-UP and exercises “LIFT”, “PULSE-FLASHING” and “SOS” - this way you will prepare your muscles for more serious exercises of this level. For the first time, use the self-training plan presented in the book, the plan is selected taking into account the increasing loads.
The first level must be performed completely and until all the exercises are easy and fluent for you. Notice the difference in muscle strengthening before and after completing Level 1 workouts by testing your muscles with the test above. The test must be carried out immediately before the start of the first training session and every week, provided that you will practice every day.
Remember, your muscle is strengthened at the moment of relaxation, the more the muscle is under tension during the exercise, the more it will receive blood supply and oxygen supply during rest and become stronger and healthier.
I remind you that our course on the development and management of intimate muscles includes three levels of training. You need to start training, of course, with a warm-up.
We need a warm-up in order to warm up and prepare the muscles we need before training and disperse blood and lymph throughout the body.

A set of exercises for the first level

Warm up

It is better to do it, and it’s just more comfortable in the supine position. Your legs are slightly bent and spread apart. Place your hands on your stomach just below the navel, as shown in figure 1. With your hands, you should feel every contraction that takes place inside you.

At the very beginning of training, you may not feel the contraction of the internal muscle, which means that it is still very weak. This will soon pass, and after a while you will not only feel with your hands, but with the naked eye you will see how much your intimate muscle contracts, lifting the abdominal wall (Figure 2).

"Bench"

The starting position is lying on your back, hands should be placed on the lower abdomen, legs slightly bent and slightly pushed apart (you should be comfortable). We begin to compress the vaginal sphincter counting from 1 to 100 (we count to ourselves - one, two, three ... and so on up to 100). After you have squeezed the sphincter on the count of one, try to pull it up, as shown in Figure 3. All this, namely to compress and pull the sphincter up, you will have to do in one second (into the account). At first, the muscle may not want to obey you, and it will be a little difficult, but the intimate muscles quickly adapt, and soon you will be fine. Having counted to 100 (and this is 100 contractions with a pull-up), you have done the first approach, rest for 30 seconds. The second approach is the same number of contractions - 100, then rest for about 30 seconds. The third approach is the same number of contractions - 100, then rest. At first, you can reduce the number of contractions at will, but they should not be less than fifty for each approach.

Do's and Don'ts
✓ During sphincter contraction, try to lift the muscle (tightening) high up and pull the sphincter inward.
✓ After each contraction and pull-up, a phase of muscle relaxation follows.
✓ Try to breathe freely, do not hold your breath, even if it will be difficult for you at first.
✓ Try to immediately relieve tension from the body, do not be too constrained and tense.
✓ If the muscle is very tired, or perhaps numb and you do not feel it, rest a little and start all over again.

"Press-hold"

In the starting position, lying on your back, hands are in the lower abdomen, legs are slightly bent and spread apart. Confidently and strongly starting from the sphincter, we squeeze the vaginal muscle and try to hold it for 60 seconds, as shown in figure 4. Then relax and rest for a few seconds.

End of Free Trial

Intimate gymnastics is a very useful set of exercises that help train intimate muscles, that is, the muscles of the vagina and pelvic floor. And if a woman is in perfect control of her vaginal muscles, then, firstly, her intimate life will improve, secondly, she will be able to give birth without ruptures and episiotomy, and, thirdly, she will avoid such a phenomenon that greatly complicates life as prolapse ( sagging) of the pelvic organs. And now the details - what kind of thing this is, intimate gymnastics, what it is for and what exactly you need to train.

East and West

Interest in training intimate muscles came from the East. Basically, this was preoccupied by the priestesses of love, who trained the intimate muscles with the help of wooden or stone "simulators" in the form of eggs, trying to hold the latter in the vagina and move them there in all directions. Similar exercises are described in Tantra, Kamasutra and Tao. Indeed, in Asia, much attention has traditionally been paid to maintaining the shape of the intimate muscles of many women who have given birth.

In the 40s of the last century, the baton was taken over by the American gynecologist Arnold Kegel. He developed a system of exercises that helped control the contraction and relaxation of the vaginal muscles and control them. Kegel prescribed intimate gymnastics to his patients with prolapse of the pelvic organs and urinary incontinence.

In the 90s of the last century, Vladimir Muranivsky, an engineer-inventor from Vladivostok, introduced the term "Vumbilding" (V - vaginal, y - controlled, m - muscles, building - English "development", "construction"). He designed a special simulator for training intimate muscles, and also wrote 4 books and released 1 video film - all devoted to one topic: strengthening the vaginal muscles. A few years ago, Muranivsky's wumbling studio registered the word "wumbling" as a trademark. Since other schools and studios practicing the same techniques had to somehow designate what they were doing, another term appeared - imbilding. And now it is used much more often to refer to intimate gymnastics.

What is intimate gymnastics for?

In the correct position, the uterus and vagina are supported by the muscles of the pelvic floor. During pregnancy, the growing uterus puts pressure on the muscles of the pelvic floor and perineum, which causes them to stretch and move. The process of childbirth also contributes. When the baby passes the birth canal, the pelvic floor muscles stretch even more. Elasticity is restored very slowly. Since these muscles support the uterus, intestines and bladder, you need to try to bring them back to normal as soon as possible.

In addition, the vaginal muscles weaken and lose elasticity as a result of surgery, excess weight, chronic constipation, heavy physical exertion. Since the weakened muscles of the pelvic floor do not cope with their main task - the support of the pelvic organs, the prolapse of the pelvic organs begins. This can lead to a deterioration in the quality of intimate life, the appearance of problems such as urinary incontinence during laughter, coughing, sneezing and physical exertion. With age and weight gain, the situation worsens.

What muscles to train?

To understand which muscles you need to train and feel them, you need to voluntarily delay urination. Just at this moment you will feel the tension of the right muscles.

Kegel gymnastics

You can do Kegel exercises 6-8 weeks after giving birth, when all the discharge has passed.

These exercises are convenient in that they can be done at any time of the day or night and anywhere - at work, standing at the stove at home, reading a book or sitting at the computer. If you perform the exercises systematically and devote at least 20 minutes a day to them, you can feel changes for the better in 1-2 weeks.

Empty your bladder before starting exercise. For beginners, it is easiest to perform the exercises while lying on your back, stretching and slightly spreading your legs bent at the knees. The heels are on the floor. Place one hand on the lower abdomen, the other under the buttocks. In this position, it is easier to feel how the intimate muscles contract. Having mastered the exercises, it will be possible to perform them in any position and in any place.

Contract the muscles of the perineum and vagina, holding them in this position for 3 counts. When the muscles contract, exhale, and when relaxing, inhale. Try not to strain your stomach and buttocks. Gradually bring the retention of the muscles of the perineum in tension up to 15-20 seconds.
Try doing the same exercise at a fast pace.
Reduce the pace, while contracting the muscles of the perineum, do not relax them to the end, leaving them slightly tense for a while.
This exercise is sometimes called an "elevator": contract a little (1st floor), hold for 3-5 seconds, then continue contracting (2nd floor), hold again and contract even harder. And so go to the 5th floor. Then "go down", gradually relaxing the muscles and lingering on each floor. Gradually bring the number of contractions and relaxations to 25-30.
Prolonged and steady contraction of the muscles, as if you were trying to draw an object into the vagina. Hold the tension for 5 seconds. Gradually, the contraction time should be increased.
Contract the muscle as if you want to push something out, as if you had a bowel movement. Only pushes should be directed to the vagina, and not to the anus. The voltage must be held for 3 seconds. This exercise is especially useful for nulliparous women.

All exercises are first done 3 times a day, repeating 10 times in each session. After about 6 weeks, the repetition rate can be reduced by increasing the muscle contraction time to 5-10 seconds or more.

Kegel gymnastics with a simulator. Video:

Other exercises

Here, the load on the muscles is provided with the help of special vaginal plastic cones of different weights. The cones are inserted into the vagina with a narrow end. Try to hold the cone without letting it slip out. The exercise is recommended to be performed for 15 minutes every day.

2 interconnected special vaginal balls are worn throughout the day. Ideally, you need to learn how to move them up and down inside yourself and tap them against each other.

3 jade testicles of different sizes with a thread are used to develop the muscles of the entrance, walls and vaults of the vagina (vagina). With their help, both passive exercises (carrying the testicle in the vagina during the day) and active techniques (working out “waves”, “shots” with the vagina, etc.) are worked out.

Jade vaginal eggs - how to use correctly. Video:

Regular gymnastics

You can include an intimate component in regular gymnastics. It turns out that the muscles of the perineum also work during leg swings, exercises for the press and back, squats, and you need to squat smoothly and as low as possible.

Wum building

Stand up straight, chin up, arms relaxed. Take 30-60 steps around the room, lifting your knees high and pulling your toes down. Complicate the task: when walking, take your raised knees to the side and only then lower your legs to the floor. 30-60 steps.

Lie on your back, arms along the body. Bending your knees, pull them to your chest, exhale sharply and squeeze the muscles of the vagina. Return to the starting position and inhale. Repeat up to 20 times.

Standing, breathe deeply through your nose, pulling in your stomach. In this case, the chest rises, and the muscles of the vagina are compressed. Hold your breath for a count of 4. Exhale slowly through your mouth and relax your muscles. Repeat 5 times.

Taking a deep breath through the nose, stick out the stomach and tighten the muscles of the perineum. Hold your breath for a count of 4 and exhale slowly through your mouth. Relax your muscles. Repeat 5 times.

Lying on your back, bending your knees and placing your feet on the floor, lift your pelvis above the floor, spread your hips to the sides and, keeping your intimate muscles in tension, linger in this position, counting to 5. Return to the starting position. Perform up to 15 times.

Exercise 1 for intimate muscles. Video:

Exercise 2 for intimate muscles. Video:

Exercise 3 for intimate muscles. Video:

Fitball exercises for training intimate muscles for women:

I want to offer you wumbling exercises according to the Thai method, which you can perform at home on your own.

1. Starting position: Lie on your back, feet shoulder-width apart, legs bent at the knees. Rhythmically raise and lower the pelvis for 2-3 minutes. Repeat approach 5 times.

2. The starting position of the body is the same.
Raise your pelvis with tight thighs and buttocks. Hold this position for 1-2 minutes, trying not to relax the muscles. After 30 seconds, relax, repeat 4-5 more times.

3. The basic position is the same, but close your legs tightly. Repeat exercise 2 with clenched legs 5 times.

The latest fashion statement in the gym is wumbling fitness ("VUM" is an abbreviation for controlled vaginal muscles). Perhaps many people will be shocked by this new discovery. It turns out that the intimate muscles can be controlled as easily and freely as the muscles of the arms and legs.

Everyone has heard (and some of them have even seen) bed tricks demonstrated by "experienced" ladies (the most famous in Thailand), like "smoking" or "candle blowing", which in fact can be done by every woman. According to the instructors, women who dealing with this new kind of fitness, driven by the desire to improve marital relationships, to become a super lover for your one and only, to educate yourself, to experience the whole spectrum of experiences.

Some will say that yoga has a similar technique, and the popular Kegel exercises are also aimed at strengthening muscles. However, these exercises only affect the strengthening of 1/3 of the intimate muscles. Specific postures in yoga techniques work more deeply, but the results of training are noticeable only after several months or even years (especially if the walls are stretched after birth and have lost elasticity).

The methodology allows you to awaken "sleeping" muscles for several weeks, even at home. This is not about the possibility of reaching the highest point of pleasure (this, of course, can also be significantly improved). The use of such "tricks" (for example, retraction of the cervix and wavy contractions of the muscles of the vaginal ring) make men reach the peak of pleasure without making intense movements. Classes begin with psychological training, which directly turn into a lesson on the development of intimate muscles.

There is a device consisting of two parts (for the outer and inner region of the lower abdomen), which assesses the degree of training of the intimate muscles - it is important to find out not on the basis of the woman's subjective feelings. The device allows you to calculate the normal load during exercise and prevent excessive development and muscle training. Initially, a woman who started wumbling at home or in a fitness center with an instructor does not feel positive changes in her own intimate feelings.

Over time, the sensations will change and you will come to harmony. Vumbilding is not limited to improving the quality of sexual life.

For women who seek inner harmony in a deeper sense, there are many reasons for striving for perfection.

The first reason is healing. Strong and developed intimate muscles pump a lot of blood, thanks to high-quality blood flow, the womb is cleared faster. Exercises for the vaginal muscles stimulate hormonal metabolism and maintain the balance of microflora. Increases immunity to pathogens.

The second reason is to prepare the female body for the upcoming simple and painless childbirth. Good intimate muscle tone speeds up delivery and reduces pain. In addition, after becoming a mother, a woman with trained muscles quickly restores her shape.

The third reason is the possibility of natural contraception. Strong vaginal muscles and cervix are able to "push" the ejaculatory fluid to prevent unwanted conception.

The fourth reason is the prevention of male impotence. If the elasticity of manhood weakens during intimacy, then a man may develop sexual impotence. In the arms of a woman engaged in wumbling, a man has every chance to keep his masculine strength up to a hundred years!

The fifth reason is the anti-cellulite effect. During the implementation of a set of exercises, the muscles of the thighs, buttocks and abdomen are also strengthened, which are also responsible for reducing subcutaneous fat, which is deposited in the form of the notorious orange peel. In addition, increased blood circulation in the pelvic area improves skin nutrition and perspiration, so the skin stays young and smooth longer.

The sixth reason is the birth of eternal spring. The age of the female body is determined not by the year of birth, but by hormonal balance. The fading of ovarian function marks the onset of menopause. Teaching your intimate muscles to maintain a "young" hormonal status delays that unpleasant climax for a long time and gives women a certain number of years of youth and attractiveness.

Attention! Women with acute inflammatory processes must first solve their problems, and then start wumbling classes. Pregnancy can also serve as a reason to refuse to perform certain exercises.

Alena Al-As, wumbling coach (intimate muscle gymnastics), author of the course “Increasing Sexual Magnetism. Multiorgasm ":

- You are right - it is believed that a woman who has learned to control her intimate muscles can not only give her beloved incomparable pleasure, but also experience a vivid vaginal orgasm. In addition, it has been proven that the tone of intimate muscles, as an inexhaustible source of vital and sexual energy, keeps a woman young and attractive for a long time, makes her confident, radiates joy and attracts love.

I will say right away that you do not need to wait for a quick result. Many girls generally manage to feel their vaginal muscles only after two weeks of classes. You need to exercise every day for at least 30-40 minutes.

What do regular training of intimate muscles give?

increased sensitivity;
improvement of intimate life;
childbirth without breaks;
painless periods;
restoration of blood circulation in the pelvis (useful if you have a sedentary job);
prevention of prolapse of the uterus and vaginal walls (becomes a problem after 60 years);
solution to the problem of involuntary urination when coughing, sneezing.

5 wumbling exercises

1. Organization of breathing and p-building of muscles

You need to lie on your back and relax. Start breathing with your belly. From the side it should be visible how the stomach rises and falls. Repeat the same while standing. After you get used to breathing in a new way, try to learn how to draw in the muscles of the anus without straining the muscles of the buttocks and abdomen. Concentrate on the sensations. In the future, mastering new exercises and achieving results, fix it. The fact is that your brain, along with you, learns to control those muscles with which it has never interacted before. He must get used to it.

2. Arnold Kegel's Techniques

People call them "Kegel exercises". They are quite popular, but do not always give an effect. The difficulty is that almost always, when it seems to us that we are tensing the vaginal muscles, in reality, stronger and better muscles are working - the gluteal, femoral, diaphragm, abs.

A simple experiment - tighten your vaginal muscles with all your might, and now tighten your stomach. Then try to relax the stomach, while leaving the vaginal muscles tense. Happened? Most likely, you felt that, along with the relaxation of the abdominal muscles, more than 70% of the tension in the muscles of the bottom went away. This shows that most often, when it seems to us that we are training them, completely different muscles are working. The most important point - while doing it, you need not to push!

3. Lifting the pelvis

You need to lie on your back, bend your legs and firmly press your feet to the floor. Gently raise and lower the pelvis without changing speed. Further we complicate - when lifting the pelvis, we simultaneously compress the sphincter and the vagina.

4. Exercise with fingers

Having thoroughly washed and washed your hands, insert 2 fingers into the vagina and contract the muscles, pulling in. This gives the best feedback - you clearly understand how strong your muscles are. Squeeze the muscles, trying to hold the girth of the fingers for at least 30 seconds. Slightly increase the compression time. You will get the best result if you make contractions for a long time - 30-40 seconds. Since short ones only increase blood circulation, but do not strengthen the muscle frame.

5. Training with simulators

This is the next step. It can be started with vaginal balls. We lubricate them with a lubricant, gently insert them into the vagina in a prone position, and try to keep them. After this exercise is mastered, we try to complicate it. Holding the balls inside, we try to stand, walk, bounce slightly. Then it will be possible to start working with loads, but this is definitely worth doing only under the supervision of a coach.