Gymnastics (charging) for intimate muscles. Intimate muscle training as an energy practice

Muscles designed to maintain certain internal organs in the correct position are called anal-genital. The simpler name that is used is intimate muscles. Unfortunately, not many pay enough attention to keeping them in working condition.

The result of weakened intimate muscles

If you do not pay due attention to the training of this part of the body, unpleasant consequences can develop.

The most common are the following:

• pathological location of the uterus and vagina (they are shifted downward, sometimes a woman can even feel the presence of some object between her legs);
• hemorrhoids (develops as a result of a large load on the corresponding muscles, in which they cannot cope with work due to a lack of tone);
• incontinence or constipation;
• possible complications during pregnancy.

There have been cases of the development of malignant tumors against the background of underdeveloped pelvic muscles. There are problems in sexual life. A woman does not receive satisfaction from intimacy, sensitivity decreases. Little joy will bring such sex to a man. He will penetrate as if into an abyss. Naturally, sensuality in this case is completely lost.

Causes of the problem

The main cause of weakness of any kind of muscle is the lack of load. Without training, the muscles wither, become weak, lose elasticity. And the only work in which these parts of the body tense up is going to the toilet and sexual intercourse. Therefore, if there is a problem of poor functioning of the lower pelvic muscles, first you need to determine the level of their fitness.

To aggravate the condition of the body, with weak intimate muscles, injuries received during childbirth can. Diseases that develop in the body often lead to prolapse of the organs of the lower part of the body.

If a woman does not have the opportunity to regularly receive satisfaction in bed, she also runs the risk of earning negative consequences for intimate muscles, because in this case the natural load for this part of the body is lost.

The elasticity of the entire muscular system is lost with age. The older a person is, the more difficult it is to keep your body in good shape.

Pathogenic influence may have environmental factors.

A sharp cessation of sports will negatively affect health, including muscle condition. Most often, this problem overtakes former athletes.

Benefits of training

In the absence of sufficient load, any muscles will lose their high performance. Therefore, physical exercise is the first thing to do in order to restore strength to weakened muscles.

Thanks to training, the intimate muscles will get stronger, become more elastic, and begin to perform their function properly. With regular exercises, the displaced organs will return to their proper place, there will be greater sensitivity. In sex, this will become noticeable both to the woman herself and to her partner.

The difficulty lies in the fact that these muscles cannot be pumped up in the gym or using conventional exercises.

Means for loading the musculature of the pelvic floor

The most accessible and simple means for training intimate muscles is physical exercise. In modern practice, special Kegel exercises are used. They are designed to strengthen weakened muscles, and bring tangible results within two months.

Exercises

1. Alternately, you need to give tension and relaxation to the muscles of the small pelvis. The voltage state should be held for about three seconds. If you hold longer, the effect will be more noticeable.

Before re-tensioning, the same time should be maintained in a relaxed state. After doing the exercises, you can even feel a slight pain in the perineum. This suggests that the muscles worked well.

2. Very effective exercise, which is called the "elevator". Its essence is as follows: at first, the muscles of the perineum tense slightly, in this state they must be held for a couple of seconds. Then a compression force is added, also held for a couple more seconds. Then you need to clamp even harder and also withstand the time.

Such actions need to be done more than once. The bigger, the better. Relaxation also occurs gradually with pauses.

3. Rapid contractions and relaxation. It is best to develop the highest execution speed. Continue until you feel fatigue in the muscles.

4. Straining. When doing this task, you need to push a little. You shouldn't overdo it. In this case, the abdominal muscles also take part.

Perform exercises should be at least 5 times a day for 20 repetitions. When performing the entire complex, you can confidently expect the result in two months. The most important thing is regularity. If you miss one day, you will have to make up for it for a long time.

So, it helped to increase the duration and quality of orgasms (and not only yours, but also your partner's), prepare the body for pregnancy, childbirth and recovery, and also improved women's health. Today we live in a completely different world, but interest in wumbling has not gone away.

A little about orgasm

Frankly, many girls begin to think about training intimate muscles, thinking about the quality of their orgasm. And really not in vain. So, trained intimate muscles increase the compression of nerve endings during intercourse, and, therefore, affect the strength and duration of orgasm.

Doctors are confident that after 2 months of regular wumbling, a woman will be able to feel a vaginal orgasm, even if she has not experienced it before. If there were no problems with vaginal orgasm, its brightness and duration will increase. It is worth noting that the training of intimate muscles will allow a woman to learn how to experience several orgasms in a row. And this is not fantasy.

Interesting: the word "wumbling" means building vaginal-controlled muscles. By the way, well-trained muscles, in addition to enjoying sex, also protect a woman from problems with ruptures during childbirth and contribute to recovery after them.

Vumbilding at home

To start training intimate muscles, you will need a desire and 5-10 minutes of free time. In principle, training can be combined with watching a series or reading any book. The main thing is that you are completely relaxed.

You can start training the muscles of the intimate zone by performing simple exercises:

• Tighten the muscles of the vagina and hold them in a tense position for 5 seconds, then slowly relax. Do the exercise 30 times.
• Slowly tighten the muscles of the vagina: this step should take 10 seconds. Then also slowly (within 10 seconds) relax them. Do the exercise 20 times.
• Tighten and relax the muscles of the vagina with sharp movements. Repeat the exercise 50 times.

Experts say that you will see the first results from training after 30 days. You need to train daily. After a month, the use of special simulators can be added to the exercises. We will cover them in detail in our next articles.

Interesting: the art of wumbling was thoroughly mastered by Japanese geishas, ​​as well as Indian priestesses of love. Their skill reached such a level that they could easily hit the target with a ball that was pushed out by the muscles of the vagina. In the 20th century, Arnold Kegel, an American gynecologist, showed great interest in wumbling, who invented a series of exercises for training intimate muscles.

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Intimate muscle training is carried out in order to prevent diseases of the female genital area, to increase control and sensations during intimacy.

Thanks to the trained pelvic floor muscles, the prenatal and postpartum period of a woman's life is easier than for those who did not train intimate muscle tissue.

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

Why do you need intimate muscle training?

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

Well-trained muscles allow you to get an orgasm even in a stationary state of both partners, this is called frictionless intercourse. During it, only the muscles of the female genital organs are put into operation.

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

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

Benefits of pelvic muscle training for women:

• Gymnastics for the development of intimate muscles strengthens the health of the reproductive female organs. Trained muscles have a stronger blood flow, which means that menopause will come later than those women who have weakened muscle tissue.
• Strong muscle tone of the pelvic floor organs allows labor to pass easier and with less pain. Many women start training intimate muscles at home just before childbirth.

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

The positive aspects of the training complex of intimate muscle tissue

In women who regularly train muscle tissue in the intimate area, the following changes are noted:

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

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

Kegel training

Before starting training

The most famous technique for strengthening the vaginal muscles is called the Kegel technique. Before taking on active exercises, you need to learn the sensual sensations of the muscles themselves.

You can feel the work of intimate muscles during urination. This requires holding back the process several times, making pauses.

During this action, the perineal and vaginal muscles work. After a session of urination, you need to repeat the actions in the ordinary state several times.

After the muscle tissue in the intimate area is felt and the skills of its tension are acquired, it is allowed to move on to direct Kegel exercises.

Kegel intimate muscle training exercises

• For 15 seconds, it is required to compress and decompress the muscle at an accelerated pace, relax for the same time and repeat the exercise three more times. After resting for 30 seconds, do the same contraction / decompression for 7 seconds, rest the same amount, repeat 8 times.
• It is required to tighten the vaginal muscles and hold in this state for 6 seconds then relax. Do repetitions up to 8 times. At the next stage, it is required to similarly compress the muscles, hold for half a minute, rest also, half a minute. Do 3 sets of such training movements. At the end of this workout, rhythmic compression and unclenching for 8 seconds follows.

• At a fast pace (12 sets), it is required to compress and decompress the vaginal muscles. Then rest for half a minute, do it twice. Tighten the muscle, and stay in this position for up to 1.5 minutes, rest and repeat again.
• Do compressions and decompressions 25 times (this figure should be increased daily, reaching up to 90 times). Then you should squeeze tightly and hold, counting to 25, relax for half a minute, repeat. Such approaches should be done 5.
• With an ordinary, calm speed, it is required to relax and strain the muscles for 3 minutes. Every day the time increases, bringing it up to 15 minutes. for one session.
• It is necessary to strain the intimate muscles in increasing order, reaching the peak state, linger for a couple of seconds, and also relax gradually. Do up to 6 approaches.

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

Training the vaginal muscle with exercise equipment at home

In addition to performing independent exercises according to the Kegel method, experts recommend using simulators for training intimate muscles, the effectiveness of which has been confirmed more than once.

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

It was intended to measure the clamping force of the vaginal sphincter, with the creation of the necessary resistance. The device has not received approval for use, but the Kegel technique itself is in demand.

Modern research and development have received positive results on the use of new simulators for strengthening intimate muscles. Here is some of them:

Pneumatic trainer	Thanks to this device, intra-abdominal pressure is regulated, which makes it possible to develop the ability to control the muscles of intimate areas. In addition, the simulator massages the walls of the vagina.
laser trainer	The main function of this development is to enhance the feeling of feedback from the muscle tissue of the intimate area (evaluation of the effectiveness of training). This model monitors the correctness of the exercises and indicates the degree of muscle formation.
Trainer Egg	This simulator has similarities with the well-known vaginal balls and jade eggs. For training at home, it has significant performance and ease of use. Its goal is aimed at training the intimate organ. Its application consists in wearing the egg for some time inside the vagina. Thus, you can control the muscles, teaching them to enter into tone, regardless of desires. The device is also designed for training with loads, but you can switch to them only after preparation.

Tips for purchasing and using a wumbling simulator

The modern method of training the pelvic floor muscles in women (wumbling) has many positive aspects for the health of the woman and the sexual life of the family. Exercise machines are designed to achieve the result of training as soon as possible.


The difference between the Egg simulator and the Kegel technique is ease of use. It is only required to insert it inside the vagina and perform compressive - unclenching muscle movements (pulling in and pushing out) the recommended number of times.

Before you buy a simulator, pay attention to the following points:

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

• If possible, it is better to give preference to healing stones (quartz or sapphire), their use for training purposes normalizes the microflora, heals wounds.
• Effective strengthening of the muscles in the pelvic floor contributes to the regularity of classes. To get the expected effect from the use of devices for training the intimate muscle, classes are required to be carried out three times a week for 3-5 months.

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

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

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

Exercises for training intimate muscles at home:

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

Wumbling at home:

There is appearance: cosmetics, clothes. This is what people read from us. And there are inner qualities, what is hidden. Same mother. It has a divine meaning - conception begins in it, it grows a child. Despite the quality of medicine, we still cannot predict how the birth will go.

We pay attention to the buttocks, triceps, but forget about the uterus. And it generates a huge amount of energy. Not only health, but also natural charisma and sensuality depend on her work. You know, there are women who are turned around after all the men, although they may have an unwashed head, sweatshirt and jeans. The uterus is responsible for the inner awareness of a woman.

- That is, training intimate muscles is also an energy practice?

- Yes. Physical education should always be. With age, due to gravity, organs move downward. The muscles of the pelvis must hold them throughout life. As we age, our "hammock" sags. It is worth training the muscles so that they hold the organs and the spine.
The uterus is like a power plant that is always in operation. You feel this energy. And I want to take it somewhere. Eyes start to glow.

There is such a thing as a "closed entrance". When children are born, they receive energy from space. Therefore, babies are like batteries. The girl grows up, the first menstruation comes - we lose blood and are cleansed. But energy goes with it. The transition period begins. The first sex - the vagina is still growing. We change partners: they leave or we part - spiritual wounds appear. Next is childbirth. The vagina becomes even more distended. And postpartum depression. It is good if there is a loving spouse nearby who will support and help you survive this period. And if there are no positive factors? The woman fades. I often meet such women.

With age, the vagina becomes wider. Plus, through the bottom we lose energy. In order to control these losses and protect yourself from them, there is the concept of "closed entrance". The muscles that form the "entrance" can be closed. When the entrance is closed, you clearly feel your resources.

Training carries with it physiological health: it is your muscular frame that holds the organs. Among other things, it solves problems with incontinence, hemorrhoids and others.

The activity of the uterus raises the internal vibrations. Many people meditate. Meditation is the inner contemplation of oneself. But to make it more conscious, you need to be able to feel the inner energy. "Closed Entrance" allows you to do this. And free energy can be used wherever you want: for children, for work, for relationships. And this is awareness. This is the foundation on which we can do other work on ourselves.

- And how do men train muscles?

- Everything is much simpler for them: these muscles are outside, they can touch them. Everything is the same: there is a sensor that is attached under the scrotum to the pubococcygeal muscle. As homework, it can be advised to train during the morning erection: hang the load on the penis, straining and lifting it. But many prefer to work with a sensor.

- Are there those clients who come to you not for medical reasons, but for self-development?

- Half of the clients come with problems, the other half - just to improve the quality of sex. Most of my clients are accomplished people who want to feel new depth. Intimate muscle training helps a lot with this.

— Your center in Moscow has existed since 2002. Have people's attitudes towards sex changed since then?

- Yes. Very much. New technologies have emerged. For example, the simulator that I use has 34 different techniques depending on the gender, age, and needs of the client.
Today sex has become accessible, open. Everyone is talking about it. On the other hand, I think it's overkill.

We talk a lot about femininity. How to reveal it?

People read to increase their IQ. In order to develop your sexuality, you need to ... engage in it. Practice feeling your sensuality. As you begin to work with the womb, you will be surprised at discoveries and new facets that you didn't notice before. Not because you didn't have it - you just didn't know where to look.

Starting to work with intimate muscles, you designate this zone in your body. And then there are changes. By training the lower zone, you begin to recognize it and natural awareness comes. And if this is still reinforced by smart books ...

— Classic?

— Yes, I am for the classics. Everything's there. But everyone has their own preferences. If a person is engaged in self-education, then the connection will occur. A huge number of problems women create themselves. When there is a connection between the outer and the inner, natural calmness comes, external anxiety disappears, many unnecessary problems go away by themselves.

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Gymnastics for intimate muscles are exercises specially designed for natural strengthening and recovery muscles of the female pelvic organs.

Gynecologists recommend performing gymnastics for intimate muscles to prevent gynecological problems, prepare for pregnancy, restore the tone of intimate muscles after childbirth, increase sexuality and sensitivity during intimacy, and level out unpleasant factors that accompany the menopause period.

Muscle Condition Testing

Before starting classes, it is recommended to conduct a simple test to determine the condition of the pelvic floor muscles. To do this, sit on the edge of a chair. Insert the index and middle fingers into the vagina, spread them in the form of the English letter V. Then squeeze the pelvic muscles around the fingers, without helping the abdominal muscles and without squeezing the buttocks. The fingers should connect. Remember the force of contraction of your muscles. Using this method, periodically, you can independently check the condition of your intimate muscles, determine how well they have strengthened.

You can learn more about how to correctly determine where the pelvic floor muscles are located and whether the exercises are performed correctly at the link provided.

Preliminary preparation

Work out comfortably lying on the floor. For comfort, you can put a blanket or fitness mat on the floor. Close the curtains. Turn on some nice music.

How much to do

The first classes continue until you are completely tired, usually 20-30 minutes. As your muscles strengthen, increase the duration of your workouts to 40-45 minutes. You should not exceed the recommended time, this will not accelerate the process of muscle development.

Your feelings

At first, after classes, you may experience slight discharge and pulling pains in the lower abdomen. Do not worry, this is quite normal, as well-worked muscles that previously had a rest react in this way, and the mucous membrane is thus updated and cleansed.

Perhaps due to weak pelvic muscle tone, even beginner-level exercises will seem difficult. The first week can be limited only to exercises Warm-up, Lift, Pulse, Sos. After a week of training, the muscles will adapt and get stronger, the exercises will be easy and free.

The initial level must be completed completely until all the exercises of this level can be obtained without difficulty.

Important! Muscles are strengthened at the moment of relaxation, the more the muscles were tense during the exercise, the more they will receive blood supply and oxygen supply during relaxation, they will become stronger and healthier.

We will only bring a set of exercises to strengthen intimate muscles first level. You can study the full set of intimate gymnastics exercises for women, including those with the Egg vaginal simulator, by downloading the electronic version or buying the printed edition of the book “Woman's Intimate Health”.

A set of entry-level exercises

You should start training with a warm-up, in order to prepare, warm up the necessary muscles, disperse blood and lymph through the pelvic organs.

Intimate gymnastics - Warm up

Exercise Bench

In a prone position, bend your legs slightly at the knees and push them apart. Place your hands on your lower abdomen.

Squeeze the sphincter of the vagina and try to pull it up. In time, one contraction with a lift should take about 1 second. Repeat 100 times. Rest 30 seconds. Do 2 more sets.

At the beginning, the number of contractions can be reduced, but they should be at least 50 in one approach.

During the contraction of the sphincter, try to lift, pull the muscle high up and pull the sphincter inward.

Each pull-up contraction is followed by a phase of muscle relaxation.

Breathe freely, do not hold your breath.

If you feel that the muscle is very tired, rest a little and start again.

Hold press exercise

In the supine position, bend your legs slightly and spread them apart. Place your hands on your lower abdomen.

Strongly tighten the vaginal muscle, starting with the sphincter, and try to keep it in a contracted state for 60 seconds. Then relax, rest for a few seconds.

Do 2 more sets.

In the first lessons, the holding time of the muscle can be somewhat reduced.

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