Exercises for intimate muscles at home: a description of the exercise, step-by-step instructions and results

You need to train not only the muscles of the back, neck, arms, legs, but also the intimate organs. Rather, their muscles. Although many women do not understand the importance of these activities. If the vaginal muscles are in good shape, then female sexual health will be excellent. What exercises for intimate muscles at home should be done and why? Let's talk about a sensitive and important topic for every woman.

Why exercise intimate muscles?

The pelvic floor muscles must be elastic, strong and flexible. Thanks to these properties, a woman can control them in order to achieve maximum pleasure during intimacy with a partner.

Orgasm - the highest pleasure during sexual intercourse. Well-trained muscles allow you to get an orgasm even when both partners are stationary. Sexologists call this phenomenon frictionless intercourse. During this sexual intercourse, only female genitals are in the work.

Those women who know firsthand what the art of frictionless intercourse is, are confident in their intimate relationships. Many sexologists argue that regular and heterogeneous sex life should be mandatory in family life. And if a woman brings originality and variety to sex, then she will automatically be confident in the loyalty of her man.

Pros of the training complex

Consider the specific benefits of exercise for intimate muscles at home:

1. Strengthens the health of the reproductive organs of women. If the intimate muscles are weak, then they have a weak blood flow. Climax will come sooner because of this. And in trained muscles, blood flow is stronger. Accordingly, menopause will come much later.
2. If the muscles of the pelvic floor organs are strong and in good shape, then labor will be easier and less painful for a woman.
3. In addition to strengthening muscle tissue in an intimate place, the buttocks, abdomen and thighs come in tone. And this means that cellulite disappears.
4. The trained walls of the vagina support the muscle activity of the male genital organ, thereby prolonging the sexual age of the man.
5. When a woman has elastic intimate muscles, the production of pheromones occurs more actively. For the most part, this is what attracts men on a subconscious level.

When women regularly train muscle tissue of intimate organs, such positive changes occur:

• sexual life improves;
• the size of the vagina is reduced due to the fact that the muscles are in good shape;
• new sensations appear with intimacy;
• elasticity in the ligaments of the genitals is restored;
• the menstrual cycle is less painful;
• pathological processes in the genitourinary system are eliminated;
• pain during childbirth is reduced;
• muscles of the pelvic floor and abdominal muscles are strengthened;
• overall well-being of a woman improves.

Some women train intimate muscles to improve the quality of sex. Those who regularly make their vaginal muscles “work” get an “emotional volcano”. Of course, sexual intercourse improves and begins to play with new colors, namely:

• there is harmony in intimate life;
• a full orgasm comes;
• you can expand opportunities and "write" new scenes for sex;
• new sensations and emotions appear;
• the ability to actively change postures during intimacy;
• the volume of the vagina becomes smaller.

The ability to conduct training anywhere is one of the main advantages. Exercises can be performed at home, on vacation, outdoors, in the office, and even while at a cultural event.

How to understand that you have vaginal muscle weakness?

Most often, weak pelvic muscles in women giving birth, who have postpartum tears. Consider the symptoms of weak vaginal muscles:

• urinary incontinence during physical exertion, laughter, coughing and even sneezing;
• pain with intimacy;
• the woman does not feel orgasm;
• the inability to tolerate the urge to go "a little";
• displaced uterus.

Constipation, overweight, chronic coughing are typical problems that women with weak intimate muscles suffer from.

Kegel classic exercises step by step

The most famous and effective technique for strengthening vaginal muscles is called the Kegel technique. Arthur Kegel is a famous gynecologist who gave the world knowledge about important muscles. He suggested simple exercises for training intimate muscles. Thanks to special exercises, many women were able to get rid of their problems in sexual life.

How to perform classic Kegel exercises? Consider a set of exercises:

1. Squeeze the vaginal muscles slowly. Keep them energized for a few seconds and relax. Repeat manipulations need from 10 to 30 times a day.
2. Squeeze the muscles of the vagina and push them upward. As if you are taking the elevator. Hold the muscles in that position. Then slowly relax the muscles in the opposite direction: from top to bottom. Repeat the exercise 10-35 times.
3. Tighten and relax your perineum at an accelerated pace. Repeat 10 to 20 times.
4. "Pop". Make pushing movements with your intimate muscles. Exercise is like trying during childbirth. Repeat 10-35 times.

Classic Kegel exercises for muscles need to be done 5 times a day.

What to do if the uterus descends?

When the uterus descends, the genitals are displaced. Sometimes serious disturbances occur in a woman’s body. For example, the uterus falls out of the perineum. The uterus can sink under these conditions:

• with strong physical exertion;
• after surgery on the genitals;
• with violations of the development of organs in the pelvic area;
• complications after childbirth;
• overweight, bronchitis, constipation.

Arnold Kegel has developed special exercises to strengthen the muscles of the uterus. Thanks to their implementation, the muscles of the vagina and anus are strengthened, the reproductive system returns to normal, and blood circulation improves. It is useful to perform these exercises for women after childbirth.

Kegel exercise how to perform? The instruction is quite simple and understandable. There are no special conditions for training. All you need is a gymnastic mat, a neck roll and comfortable clothes. During exercise, you can lie on your stomach or on your back. It is convenient for some women to control muscle contractions while sitting.

1. Exercise “Lift”

Lie on your back, bend your knees and close your eyes. It is important to focus on working out the vaginal muscles. Imagine that you are riding an elevator. Start from the bottom and slowly tighten the intimate muscles. Like moving the elevator up. On each "floor", pause for 5-9 seconds.

The maximum tension tone every section of the vagina. Once you are on the "upper" floor, you can relax gradually. Lower the tension in undulating movements downward.

2. Exercise "Bag"

This is another basic Kegel exercise for the uterus. It must be performed while standing. Put your legs wider than your shoulders. Imagine a heavy bag standing on the floor between your legs.

You need to grab and lift this imaginary bag with vaginal muscles. So, we perform the exercise in stages:

• sit down so that your back is even;
• a right angle should form in the knees, fix this position of the body for 2-3 seconds;
• spread your legs apart, not leaning forward, try to grab the handles of an imaginary bag with the muscles of the vagina;
• hold tension and rise smoothly.
  

Repeat this exercise as many times as possible. Try to rise higher with each approach. One approach is 10 seconds.

3. Exercise "Lighthouse"

Lie on your back. Bent knees apart wider than shoulders. Hold the rhythm yourself to 10: on the count of 1 - tightly tighten the vaginal muscles and perineum, on the count of 2 - 6 - slowly relax them, 7 - 9 - make an imitation of attempts, 10 - return to the starting position.

Exercise "Lighthouse" is forbidden to do within a month and a half after abortion or childbirth, as well as those women who have serious violations of the reproductive system.

4. Exercise "Butterfly"

Sit on the gym mat and rest on your hands in the back. Bend your knees and move your feet to the crotch as much as possible. Spread your legs. As you inhale, retract the perineum. At the exit, push yourself gently into the starting position.

Kegel exercises - lessons for women, which they simply must perform. Otherwise, a rating of "2" with intimacy from a partner cannot be avoided.

Simulators

In addition to exercises, experts recommend the use of simulators that will improve the effectiveness of training.

The "Crotch Meter" is the very first simulator that Arnold Kegel created when developing his own technique. Its main purpose is to measure the clamping force of the sphincter of the vagina. The device has not received proper approval, but the technique is still in great demand.

Modern researchers have developed new simulators that are designed to strengthen intimate muscles:

1. Pneumatic simulator.
   
   This device allows you to regulate intra-abdominal pressure and develops the ability to control intimate muscles. In addition, the simulator massages the walls of the vagina.
2. Laser simulator. This device enhances the muscle tissue of the intimate zone.
   
3. The Egg simulator looks like Kegel's vaginal balls, which we will talk about later. This simulator is convenient and easy to use.
   
   It must be worn inside the vagina. Thus, the muscles are toned automatically. However, you need to use such a simulator after special preliminary preparation.
4. Kegel balls - exercises for women:
   

• contract the vaginal muscles so that they push the balls up and lower them again (you can use the “loop” technique, the balls should be moved along an imaginary loop);
• relax and contract intimate muscles so that the simulator is as deep as possible;
• with pushing movements move the balls from the cervix to the vaginal exit;
• smoothly move the balls along the vagina;
• sharply push the simulator to its full exit from the vagina;
• if you use a simulator of two balls, then place only one ball inside, and leave the second outside. Then, with muscles, pull it into the vagina, and then push it out.

Those women who managed to train intimate muscles well can rotate Kegel balls inside the vagina, performing exercises. Their sexual partners are just delighted with the new sensations. Kegel exercises with balls should be repeated 10 times every day, or at least 3 times a week.

Kegel balls: indications

Exercises for intimate muscles at home with Kegel balls are recommended for every woman who does not have any gynecological diseases. It is especially useful to perform exercises with these simulators in such cases:

• If you are planning a pregnancy. Kegel balls will facilitate childbirth due to preliminary work with intimate muscles.
• If a woman has weak vaginal muscles, then special exercises with Kegel balls will restore their elasticity.
• In the prevention of urinary incontinence. This problem is relevant for women after childbirth and those who have started menopause.
• With a painful irregular menstrual cycle.
• To prevent prolapse of the uterus from the vagina.
• To improve the quality of intimate life and increase the sensitivity of erogenous zones.

This simple simulator is effective for improving a woman's reproductive health and the quality of her sex life.

Before using Kegel balls (exercises for women are given above), empty the bladder. Pre-treat the simulator with an antiseptic. Then lubricate the balls with intimate gel and place them inside the vagina. First, experts recommend doing exercises with the balls in a prone position. Because the muscles are not yet strong enough. The loop for introducing the balls must be left outside.

Performing exercises for intimate muscles at home, every woman will feel updated and desirable. Trained intimate muscles on men act like a strong aphrodisiac. Therefore, a woman will feel changes in the quality of sexual life and intimate health within 2-3 weeks after the start of the exercise.