How to pump up vaginal muscles. The best exercises for training intimate muscles. Exercises for the vaginal muscles - the essence of wumbling

A significant proportion of women experience problems in the intimate sphere throughout their lives. And most of them tend to blame men for all their failures. This is a fairly common position among the weaker sex, but, nevertheless, it is wrong. Before blaming someone, you should take care of yourself. And you should change the situation in your intimate sphere immediately, because every woman deserves great sexual happiness. In addition, intimate dissatisfaction negatively affects the health of the female body as a whole.

A good orgasm is possible only with elastic vaginal muscles. Therefore, they need constant training. In order to keep our body beautiful and in good health, we visit sports clubs and constantly work out the muscles of our abs, arms and legs on exercise machines. And for some reason we forget about the muscles of our vagina, which also require constant attention. The sexual sensations of any woman depend on their elasticity.

You can develop your vaginal muscles with simple Kegel exercises. By following the recommendations below, you can easily master this gymnastics.

In order to find the vaginal muscles, you need to stick your own finger into the vagina and try to squeeze everything inside. If you feel that a tight ring has formed around your finger, then you are doing everything right. No other muscles should be used in this exercise and breathing should remain even.

The entire set of Kegel exercises consists of 3 parts: slow squeezing of the vaginal muscles, contracting them and pushing them out. When squeezing slowly, the vaginal muscles should be tensed and relaxed alternately every 3 seconds. When contracting, you need to tense and relax your muscles much faster. When pushing out, you should push moderately, similar to what happens during childbirth.

Good and quick results can only be achieved with regular training. They should start with 10 compressions, contractions and thrusts, which must be performed 5 times a day. After a week, the number of alternating exercises should be increased to 15, without increasing the number of approaches per day. After another week, perform 20 compressions, contractions and thrusts, also 5 times a day. And so on until the number of exercises reaches 30. You can enhance the effect of the exercises by holding some object in the vagina. A vibrator is also suitable for these purposes.

After 1.5-2 months of training, you will be able to achieve amazing results. In the future, to maintain vaginal muscles in tone, these exercises should be performed daily or every other day. You can train anywhere: on the way to work, in transport, sitting, lying down, etc. This should become a habit for you.

These exercises were developed by the famous gynecologist Arnold Kegel specifically for women experiencing problems with urination after childbirth. Over time, it became clear that the technique not only helps stop involuntary urination, but also helps a woman experience strong sexual sensations.

Not only do they increase a woman’s sensual sensations and increase libido, but they also improve blood supply to the pelvic organs, help manage their own orgasm, help make the birth process easier and prevent vaginal ruptures during childbirth.

If you suffer from any acute or chronic gynecological disease, including infectious, are pregnant or have recently undergone surgery, then before starting Kegel exercises you should definitely consult with your doctor.

Having mastered the above Kegel exercise technique well, you can try its other variations.

Squeeze and unclench your vaginal muscles 30 times, gradually increasing this number to 100. Then squeeze the muscles tightly and try to hold them in this state for 20 seconds, followed by relaxation for 30 seconds. You need to repeat this exercise 5 times.

Squeeze the vaginal muscles for 5 seconds and relax. After doing this exercise 10 times, as quickly as possible, squeeze and unclench your muscles 10 times in 3 approaches. Then squeeze the muscles tightly and hold them in this state for 1 to 2 minutes. After a little rest, repeat everything from the beginning.

Just regularly slowly squeeze and unclench your vaginal muscles, starting from 2 minutes, and gradually increasing the time to 20 minutes.

For 10 seconds, as quickly as possible, squeeze and unclench your vaginal muscles, alternating exercises with 10 second breaks. In total, you need to do 3 approaches with breaks of 30 seconds. Then squeeze and unclench your muscles 10 times for 5 seconds, remembering to take breaks for 5 seconds. Finally, squeeze and relax your muscles 3 times for 30 seconds.

They say that with well-trained intimate muscles you can perform miracles: blow out candles, lift weights, crack nuts and even simulate virginity. Is this true? We'll find out now.

How it was

“There is a charge for the tail and a charge for the trunk,” sang the Boa Constrictor and the Monkey in the famous cartoon. There are also gymnastics for intimate muscles. And it’s not just gymnastics—simulators, sets of exercises have been developed, and they even have their own world record holders.

Chinese concubines trained with jade eggs, Japanese geishas with vaginal balls and knotted ropes. The harem houris used their intimate muscles to lift apples and pears from gilded trays in order to then treat them to their master.

The Kama Sutra describes the “Suction” technique, and it is absolutely impossible to read this without awe:

“Let the man lie on his back and the woman squat over him, opening her yoni (vagina) over his lingam (penis), so that the head of the lingam touches the entrance. Gradually squatting lower, the woman makes suction movements until the lingam is completely in her yoni. A man can lie still, his pleasure will only increase. When the head of the lingam reaches its limit, may the lovers experience divine union. Having made 12 compressions at depth, you can begin to move back. A woman who masters the art of suction and compression will always be desirable, because a man knows that she is the most precious of pearls.”

Do you want to become “the most precious of pearls”? If yes, train! Gymnastics for the innermost muscles has a lot of useful side effects. It helps restore the elasticity of the vaginal muscles after childbirth, increases arousal and allows even women who consider themselves hopelessly frigid to experience orgasm. Having mastered this art, you will be able to portray a “virgin” for as long as you like until you get tired of it. And here's another thing: a well-trained woman can even protect herself from rape - a man simply will not enter her against her wishes.

All that remains is to choose which method to use for training.

Kegel exercises

Created by the American doctor Arnold Kegel in the mid-40s in America, this intimate exercise was originally intended for women in labor, pregnant women and those just preparing for pregnancy. And then it turned out that with the help of simple gymnastics, any woman can enhance her sexual sensations. There are only four “classical” exercises.

Squeeze and unclench the sphincter muscles, voluntarily interrupting urination.
Insert a finger into the vagina and squeeze the muscles until the finger feels pressure.
Squeeze and unclench the muscles of the anus.
Retract the perineum, simultaneously squeezing the muscles of the anus, urethra and vagina, as if lifting a small load.

Each exercise should be repeated at least 30 times a day. The main advantage of the method is that it is absolutely inexpensive and does not require separate time for training. Three out of four exercises can be done in front of the TV, in transport, and even in the office - and let your boss think that you are working on a quarterly report. True, during the training process, such inconvenience as an unplanned orgasm may arise. But here, as they say, if you call yourself a load, get into the back.

VUMbuilding

Once upon a time, fate gave the talented Soviet engineer and inventor Vladimir Leonidovich Muranivsky an unforgettable meeting with a woman who by nature mastered the art of deep contraction of intimate muscles. The impression was so indelible that he created a special simulator and VUMbuilding technique (Vaginal Controlled Muscles + building).

As a designer of turbines for military aviation and rocketry, Vladimir Leonidovich was well versed in the theory and practice of “suction” and “pushing” - his turbines lifted into the air machines weighing hundreds of tons! It is not surprising that there are no analogues to his intimate simulators in the world. In total, he received nine patents for his inventions.

The classic Muranivsky simulator measures the pressure force of the intimate muscles, the task of the training is to increase this pressure each time, observing the process through a sensor with an arrow. You can purchase Muranivsky’s exercise equipment and books in online stores, and in Moscow in the Health pavilion at VDNKh.

More exercises

Exercise machines are, of course, a good thing. But optional. You can completely do without them. In addition to Kegel exercises, you can do the following:

We train the buttocks. The tone of the intimate muscles directly depends on the tone of these muscles. Sit on the floor, stretch your legs closed. Lean back slightly without resting your hands on the floor. To maintain balance, tense and squeeze your buttocks for ten seconds. Relax. Repeat the exercise five times. Then repeat the same thing, but with your legs apart.

Exercise with a coin. Hold a five-ruble coin between your buttocks and walk with it for as long as you can. Be careful not to let the coin fall out. The bonus of this exercise is the development of correct gait and beautiful posture.

Resistance. This exercise is performed together with a partner. Squeeze your vaginal opening as hard as possible. Let your partner enter you, overcoming resistance. Gradually relax your muscles. When the penis is fully inserted, gently squeeze it again while slowly counting to five.

Reverse resistance. Performed with a partner. When the man's sexual organ begins to move back, squeeze it with your vaginal muscles, as if trying to hold it.

Today VUMbuilding clubs are as common as fitness clubs. Under the guidance of experienced instructors, you can achieve incredible results. The world record belongs to 42-year-old Tatyana Kozhevnikova from Novosibirsk: after 15 years of training, she managed to lift a 14-kilogram load with her vaginal muscles.

But let’s say right away that this is an extreme, because it is unlikely that a man of sound mind and good memory would even agree to experimental sex with such a world champion. He's risking too much.

Intimate gymnastics... Many women have not even heard that such gymnastics exists. It is known from history that Marilyn Monroe did special exercises with which she could control her body perfectly. Many women do not understand why they do not experience sexual pleasure to the extent they should. They are embarrassed to touch upon and discuss this topic, thinking that it is their fault.

The reason is quite banal - weakness of the vaginal muscles. This is preceded by: childbirth, surgery, extra pounds, chronic constipation. Having these deviations from the norm, when performing heavy physical activity, the vaginal muscles become weak and less elastic. This is the main reason for dissatisfaction when having sex; a woman does not get pleasure from it. On this basis, disagreements occur between sexual partners, as they are embarrassed to discuss this topic and do not try to understand the reason for what is happening.

How can you tell if you have a problem with your vaginal muscles? You laugh, cough, and at that moment you suddenly urinate. You cannot hold urine for a long time when you want to go to the toilet. You do not have satisfaction after sexual intercourse. Vague discharge appeared, but tests did not reveal an infection.

If these unpleasant moments have occurred in your life, then there is no reason to panic. There is a reason to engage in sexual exercises - and everything will resume.

Sexual exercise has a medical term - wumbling. The author, whom Vladimir Leonidovich Muranivsky. Wumbuilding is deciphered as follows:

B – vaginal;
U – controlled;
M – muscles;
building - development.

Muranivsky is a mechanical engineer by training. The simulator he designed is designed to train intimate muscles. He is the author of 4 books. Released 1 video film, which talks about intimate muscles.

Women, do not think that you are doing wumbling out of love for your partner. This is motivation to do it, but first of all, intimate exercise is necessary for your health.

You will again be able to receive not only minutes of pleasure from sex, but also orgasm. There is no need to say what feats a satisfied woman is capable of. And everything at work will go smoothly, and all the prepared dishes will taste better, and the house will be warm and cozy.

Many women, especially with the onset of menopause, experience vaginal dryness. By training these muscles, the problem will disappear on its own. During training, the genitals receive good blood supply, and vaginal moisture is also restored. Keeping the genital muscles in good tone makes childbirth easier, and after childbirth the woman recovers faster.

You can resort to surgery, but this is the same as plastic surgery on the face - a temporary effect. Only sports and hard work with your body give positive dynamics.

Ways to develop intimate muscles

Kegel exercises. An American urologist, Arnold Kegel, developed a set of exercises to strengthen the pelvic muscles back in the last century. He recommended performing the exercises in combination with the “Perineal Meter” device.
Exercises with vaginal balls. They are tied together with a thread and inserted into the vagina, where they remain all day. But it’s not easy to walk with them. You need to learn how to work with the balls - turn them over and hit each other.
Exercises with jade eggs. Three eggs are of different sizes, just like the balls are connected with thread. Designed for training to strengthen the walls and vaults of the vagina, including promoting the development of the muscles of the vaginal opening. Jade eggs can simply be inserted into the vagina and worn throughout the day.

It is advisable to engage in Imbuilding with the help of simulators with the participation of an instructor.

Express gymnastics

This gymnastics was performed by Samantha. The beauty of it is that you can do it anywhere and at any time. These exercises can be performed in transport, at home, at the workplace - no one will even notice that you are exercising. Which position is better to choose - lying, sitting or standing? It is necessary to do exercises in different positions, then you can get an orgasm during any sexual activity. What muscles need training?

COMPRESSION. Tension the muscles of the perineum. Count to three - relax the muscles. Repeat the exercise 10 times. Over time, it is necessary to increase the period of muscle tension from 5 to 20 seconds.

"ELEVATOR". You need to imagine that the vagina is an elevator. Gradually begin to squeeze the muscles of the “ground floor” - hold for 5 seconds. Then we move to the “second floor”, the muscles need to be squeezed stronger. We have reached the “roof”, now we begin to move smoothly towards the first floor, pausing for 2-3 seconds on each “floor”.

PUSHING OUT. Anyone who has given birth can easily perform this simple exercise. We do it every day during bowel movements. You need to push slightly. Exercise strengthens both the vaginal muscles and the anus muscle. Perform the exercise up to 10 times.

REDUCTION. Quickly tense and relax muscles. Perform the exercise up to 20 times.

The intimate muscles can be loaded during shaping and aerobics classes, and during morning exercises.

Exercises: leg swings and to strengthen the abs - they strengthen the perineal muscles well.

We should not forget about the muscles of the neck and back, as they are closely related to the muscles of the abdominal region.

Smooth squats also strengthen your intimate muscles.

But the biggest effect is intimate vaginal exercise. Learn the exercises and practice. Only constant training will restore the health of your intimate muscles. Sex will be pleasant, and the orgasm will be more intense and vibrant!

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.

While urinating, try to delay the process by tensing your muscles. Repeat three times.
Sit on the floor with your legs stretched out in front of you. Move forward on your buttocks, tensing them one at a time. Performs for three minutes.
Make a “birch”, supporting your back with your hands. Spread your legs to the sides and return to the starting position. Do this exercise slowly.
Lie on your back, 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.
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:

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

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

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 will notice significant results.

The vaginal muscles need training, they need to be kept in shape throughout your life, since 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.