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What exercises restore the muscles of the vagina. Proper exercise for the muscles of the vagina. Share useful with friends

Workout intimate muscles are carried out with the aim of preventing diseases of the female genital area, strengthening 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.

The tangible effect of training intimate muscles at home can be felt in about a month if you do it regularly.

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 is 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 are 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 feedback With muscle tissue intimate area (assessment 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:

Nowadays, people are attentive to their health: they monitor, appearance, relief of the body. Intimate muscles cannot be pumped up in the gym. To strengthen the muscles of the pelvis, scientists have created exercises that support the tone of the genitourinary system in women. Special gymnastics helps to tighten the walls of the vagina, pump up the buttocks, and form the correct contour of the perineum. A complex of strengthening exercises serves as a prevention of gynecological diseases. Daily activities have a positive effect on men's health. Training improves sex and adds new sensations.

Benefits of pelvic muscle training for women

The muscles of the pelvis are called the pelvic floor muscles, since the fibers form the urogenital diaphragm, which supports the abdominal organs. In the anatomical photo, the muscles pass between the pubic bones, ischial tuberosities and coccyx. The tissues distribute the load and control the work of the vagina, urinary and anal sphincter.

Often the cause of weakened muscles lies in uneven loads, the consequences of injuries, operations, pregnancy or childbirth. Sometimes there are congenital anomalies or a gradual loss of elasticity.

Regular training can strengthen the muscles of the perineum, pelvis, and buttocks in women. Classes will help to avoid the following violations:

Displacement of the reproductive organs. It is manifested by the prolapse of the vagina, the deformation of the uterine elements.
Complete or partial prolapse of the urinary sphincter. Characterized by urinary incontinence.
Prolapse or prolapse of the rectum beyond the anus. There is the appearance of hemorrhoids or the development of a hernia, malfunctions of the gastrointestinal tract, problems with defecation.

For the first time, intimate muscles, or the so-called muscles of love, began to be strengthened. oriental women. Regular classes were reflected in the sensations during intimacy. The owner of trained muscles brought special pleasure to the man, while experiencing the same strong emotions.

Strengthening the pelvic muscles originated in the East

The benefits of the complex for men

It turns out that training the “muscles of love” is useful not only for women. Today, the effectiveness of pelvic floor exercises has been clinically proven, including for men.

The complex increases stamina and sexual functions:

improve erection;
delay ejaculation;
increase libido and potency;
intensify orgasm.

Training also serves as the prevention of pathologies:

hemorrhoids, hernia;
enuresis and encopresis;
, prostate adenoma;
tumors and blood clots in the pelvic area.

The role of therapeutic, strengthening physical education is the activation of blood circulation. Classes are especially recommended for people with a sedentary profession, as well as men over 40 years old. The exercises do not require special skills.

It should be understood that with chronic diseases, gymnastics will not be effective. Some pathologies impose a ban on such training. Therefore, before starting classes, it is recommended to be examined by a doctor.

Indications for strengthening exercises

With age, the muscles of the pelvic floor become weak, the fibers stretch. A decrease in tone causes disturbances in the functioning of the genitourinary system. People with a sedentary lifestyle are most prone to loss of elasticity. Performance therapeutic gymnastics recommended for any person who has no restrictions as a prevention and treatment of dysfunctions in the early stages.

Indications for classes are:

Pregnancy, childbearing. Training prepares a woman for stress, serves as a prevention of sprains and internal tears.
postpartum period. Exercises restore the muscles of the pelvic girdle, strengthen the walls of the vagina, and form the correct frame of the organs. Achieve Healthy muscle tone it is possible for 14-60 days of regular classes, the period depends on the condition of the tissues.
Age from 30 years. Gymnastics serves as a prevention of involution of tone, prolapse of organs, pathological changes, and diseases. Training brings new sensations to sexual life.
Displacement, partial prolapse of the uterus. A complex of physiotherapy exercises for a diagnosed disorder is selected by a doctor. Measures are aimed at eliminating prolapse and further strengthening the muscle frame.
Urinary or fecal incontinence. Exercise therapy is also prescribed by a doctor, it is considered an effective method of therapy. The complex is selected individually.
Circulatory disorders, thrombosis. Classes activate the work of leukocytes, serve as a prevention of neoplasms and tumors.

An indication for strengthening exercises is a decrease in the quality of sex. Many couples suffer from this. The complex increases sexual desire, lengthens the time of sexual intercourse, and also makes the orgasm more powerful.

Pelvic floor exercises improve sexual health

Contraindications for strengthening exercises

Exercises that strengthen the muscles of the pelvic girdle are effective only in the absence of restrictions. With some diagnosed diseases, it is not recommended to perform such gymnastics:

Contraindications are:

Acute form of inflammatory pathologies: adnexitis, cystitis,.
Complicated stage of infectious diseases: intoxication, fever.
Malignant or benign neoplasms, rehabilitation after their removal.
The postoperative period, the use of a bandage, tissue repair after endoprosthetics, sprains or fractures.
Predisposition to internal bleeding: with uterine disorders or hemorrhoids, as well as in case of venous insufficiency.
Certain diseases of the small pelvis: coxarthrosis, osteoarthritis, cervical erosion, necrosis.

Complicated pregnancy becomes a contraindication for strengthening exercises. Hypertonicity of the muscles of the uterus, preeclampsia, which happened - impose a ban on all kinds of loads.

You can develop the muscles of the pelvis without special devices at home. To achieve elastic, strong muscles, regular training is needed. Of course, the implementation of daily standards will be more effective.

The effectiveness of strengthening exercises is achieved by regular training

do not exercise after eating, at least an hour must pass;
empty the bladder before starting;
it is the pelvic muscles that should work;
smooth increase in loads;
correct breathing.

To systematize classes, they make a schedule. Before training, a warm-up warm-up and a small stretch of the groin muscles are carried out to prepare for the main complex. Gymnastics is carried out on a hard surface using a yoga mat.

Basic complex

It is recommended to start training with the basic complex. Simple exercises based on strengthening the pelvic muscles and hip joint. Designed to restore the elasticity and tone of the fibers. They are used as rehabilitation after childbirth, prevention of genitourinary dysfunctions.

Main complex:

When exercising, it is important not to overexert yourself. The number of repetitions is increased gradually. If painful symptoms appear, stop exercising and consult a doctor.

A special set of strengthening exercises Arnold Kegel

Training is based on the methodology of the American scientist - Arnold Kegel. In 1952, a professor of gynecology developed a treatment complex and proved its effectiveness. Training helps to strengthen the urinary sphincters and the walls of the vagina.

Exercises are performed at any convenient time, initial position doesn't matter. You can even train while sitting at work or moving in transport - others will not notice anything. The main thing is to be just comfortable.

When performed correctly, these strengthening exercises involve only the muscles of the pelvic floor. The stomach and buttocks should not help. For determining the right muscles the following action is performed in advance: while urinating, the urine stream is delayed for a while, then the emptying is completed. Those muscles that performed the delay, and you need to use.

The principle is a strong compression of the vagina and anus. As if the muscles of the groin were drawn inward. The muscles are held in tension for 3-4 seconds. Then slowly relax.

The technique is based on 3 types of exercises:

Retraction. It consists in the maximum compression of the muscles of the groin, familiar from basic exercises.
Pushing. Muscles perform the opposite action, similar to attempts during childbirth.
Flashing. It is based on tissue contraction: alternate retraction and expulsion.

The tension time is gradually increased every day: from 2 to 60 seconds. The number of repetitions from 10 times is adjusted to 100. To quickly achieve results, perform 3-4 approaches daily. Breath control is important: before tension, air is taken into the lungs, and when relaxed, they exhale.

The use of Kegel simulators

In addition to the developed set of exercises, the scientist A. Kegel created special equipment. Devices increase the effectiveness of classes, some allow you to control the action of muscles.

Kegel trainers to strengthen the pelvic muscles

Types of simulators for strengthening the pelvic muscles:

Simple, monolithic structures: balls, jade eggs, laser Vagitons. Such "mini-weights" are held by intimate muscles. Training saves from incontinence, strengthens the walls of the vagina, makes them elastic, and also enhances sexual sensations.
Pneumatic devices: inflatable chambers. They are used for wumbling - increasing the tone of the groin muscles, reducing the vaginal canal. The device is inserted inside, then pumped with air using a pump. The device acts on the walls from the inside. A similar result is brought by vaginal expanders.
Electronic equipment: perineometers, myostimulators. The equipment is equipped with a feedback monitor. You can choose the mode, method of exposure, check whether the training is performed correctly. Such equipment has a wide functionality: strengthening, recovery, prevention, solving sexual problems.

According to customer reviews, exercise machines are popular: Magic Kegel Master and Kgoal. Devices provide for the installation of a mobile application. The virtual assistant tells you what to do, whether the exercise is performed correctly, and records the results. Classes with a personal, mobile trainer are held in an easy form in the game mode.

A strong pelvic floor diaphragm reliably supports the genitourinary organs, protects against gynecological disorders, loss of tone. Trained muscles make a woman a good lover, enhance her sensuality. In men with developed groin muscles, sexual intercourse and orgasm last longer.

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

A charming look, a magical sparkling smile, delicate skin, an easy gait, a slim body, self-confidence - all this is inherent in modern beauties. What women do not just go to be beautiful, successful, attractive to men. Pumping relief shapes into gyms and "honing" the muscle corset, many people forget about training the internal intimate muscles.

Intimate muscle training as a means of obtaining additional pleasure

A workout that has roots in the distant past, as the art of controlling the vaginal or intimate muscles.

A bit of history

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

Can intimate muscle training improve women's health?

Every year this direction is gaining momentum among women around the world. There are trainings and courses at medical centers to train the strengthening and control of the deep muscles of the small pelvis.

Women's health doctors strongly recommend strengthening their intimate muscles, starting from childhood. Strong and controlled female muscles make a woman attractive, self-confident and, most importantly, make it possible to avoid many female diseases, it is easier to bear and give birth to a healthy child without complications.

Symptoms-harbingers of weak intimate muscles

urinary incontinence when coughing, laughing, sneezing, physical activity and stress
hemorrhoids
pain during intercourse
lack of orgasm
inability to bear the urge to urinate
displacement of the uterus

Weak pelvic floor muscles are most common in women who have given birth and have postpartum tears. Big weight, chronic cough, constipation often accompany women with weak intimate muscles.

The benefits of exercises for the buttocks, vaginal muscles and pelvic organs

It is simply necessary to train intimate muscles for a modern woman. After all, we do not forget about some life rules that accompany us all our lives: wash our hands and body, brush our teeth, eat right, play sports. Gymnastics for intimate muscles is very important for the female body. Why? When training delicate muscles, the following occurs:

Women's health and beauty

improved blood flow in the pelvic area
prevention of prolapse of organs and correction of their position
prevention of uterine prolapse
transfer of menopause to more late deadline manifestation of climacteric syndromes in a mild form and without complications
prevention of gynecological diseases
stabilization of hormonal levels
elimination of menstrual pain and smoothing of premenstrual syndromes

Pregnancy and childbirth

possibility of conception
preparation of the body for normal pregnancy, physiological and conscious childbirth
prevention of miscarriage
rapid postpartum recovery, physiological resumption of the work of the pelvic muscles and their elasticity to a natural state

The benefits of training intimate muscles for the quality of sex

Training the vaginal muscles, as a means of obtaining additional pleasure, takes place in the lives of women who make their intimate muscles “work”. Strong vaginal muscles are able to accelerate the female orgasm, and the owner herself to get an "emotional explosion".

harmony in sexual relations
getting a full orgasm
the ability to expand scenarios of sexual intimacy
manifestation of an active position during sexual relations, obtaining vivid sensations and indescribable emotions
reduction in the volume of the vagina

Intimate muscle and sphincter training: Kegel exercises

Vaginal muscle training has been widely developed to help women solve many problems. There are many complexes for training deep female muscles. All of them are based on the classic exercises that Dr. Kegel recommended to his patients in the last century.

Classic Kegel Exercises

Slowly squeeze the muscles of the vagina, hold in this position for a while and relax. Repeat 10 to 30 times.
Compress the vaginal muscles and advance the compression in an upward direction, like an elevator. Stay in this position. Then slowly relax the muscles in the opposite direction: from top to bottom. Repeat 10-30 times.
At a fast pace, tense and relax the muscles of the perineum. Repeat 10-30 times.
Pushing movements. Produce pushing movements, reminiscent of attempts during childbirth. Repeat 10-30 times.

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

Kegel exercises: benefits and harms

Kegel exercises allow women to get rid of many female diseases and improve sexual relations with a man.
Kegel exercises are also prescribed for women preparing for motherhood for the favorable bearing of a child, facilitating childbirth and eliminating negative postpartum consequences. After the birth of a baby, Kegel exercises are prescribed to women as a rehabilitation therapy.
In women who perform Kegel exercises, the likelihood of a miscarriage is unlikely, since the trained muscles strengthen the cervix well and hold the fetus.
Kegel exercises with improper and intensive training by pregnant women can adversely affect the physiology of childbirth, a woman may experience difficulties with self-delivery.

Should be remembered: violation of hygiene rules when using simulators can lead to an infectious process of the vagina and uterus. Everything that gets into the vagina: balls, eggs or other parts of the simulator should be washed with soap and treated with antiseptic preparations.

Video: 5 exercises for the pelvis

Intimate muscle training with yoga

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

The presented video shows the "Female Strength" complex with exercises to strengthen the muscles of the small pelvis:

Video: Women's Strength in 30 Minutes - Yoga for Beginners

Strengthening intimate muscles with geisha vaginal balls

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

How to insert vaginal balls?

In order not to infect, the balls are pre-washed with a soapy or strong saline solution, and before the procedure, also with an antiseptic solution (chlorhexidine).
For better glide, the balls should be treated with a lubricant.
It is more convenient to insert the balls into the vagina while lying down or in a semi-lying position.

Important! It should be remembered that the balls are a purely intimate simulator, it should not be rented even to your closest friend!

Exercises with vaginal balls

Exercises with vaginal balls are performed while standing or in the future - while walking.
Initially, you should “not release” the balls from the vagina, holding them with a muscle that stops the process of urination. Initially, the balls are held for 1-2 minutes, gradually increasing the time.
Alternately compress and relax the muscles of the vagina without releasing the balls.
Move the balls up and down the vagina. It doesn't work right away. Over time, the result will not be long in coming.
Pushing the balls out of the vagina one at a time.
Holding on to the thread, they try to pull the balls out of the vagina, exerting internal resistance with the vaginal muscles, preventing the balls from leaving the vagina.

The success of training intimate muscles with the help of vaginal balls is achieved only with regular daily exercises.

How to train vaginal muscles with vacuum trainers?

This type of vaginal muscle simulators has its admirers. Vacuum intimate muscle stimulators have many functions and are not easy to use. Each simulator is accompanied by detailed instructions that allow you to make the most of this device. There is an opinion that vacuum simulators are the most effective in the line of VUM simulators.

Video: Kegel exercises with a simulator

The nuances of intimate muscle training - geisha school: video

Geishas are an ancient heritage of Japan. Since the 17th century, there has been a mention of women making men spiritually and sexually happy. They were educated, well-read, well-groomed and seductive beauties who knew how to guess the most intimate male desires. They could hold small talk, hold tea ceremonies and give unforgettable nights of love.

There were geisha schools where girls from an early age were taught the art of being a woman. Geisha knew how to sing, dance, take care of their face and body, and skillfully control the "muscles of love."

Classes to strengthen intimate muscles at home: tips and reviews

Many centers offer paid trainings and trainings with instructors. An alternative can be independent exercises to strengthen the intimate area with the help of classic Dr. Kegel exercises, with the help of affordable exercise equipment, and belly dancing, yoga, cycling, and exercise bikes also strengthen the vaginal muscles well.

Training of the hips, intimate muscles and sphincter- fashionable and affordable direction for modern women. Many of the fair sex got rid of many problems in their sexual life and improved women's health. We present some real reviews of such classes.

A significant part of women throughout their lives experience problems in the intimate sphere. 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 erroneous. Before you blame someone, you should take care of yourself. And you should immediately change the situation in your intimate sphere, because every woman deserves great sexual happiness. In addition, intimate dissatisfaction adversely affects the health of the female body as a whole.

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

You can develop vaginal muscles with the help of simple exercises Kegel. 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 yourself. If you feel that a tight ring has formed around your finger, then you are doing everything right. No other muscles should be involved in this exercise, and breathing should remain even.

The whole set of Kegel exercises consists of 3 parts: slow contraction of the vaginal muscles, their contraction and expulsion. With slow contraction, the vaginal muscles should be tensed and relaxed alternately every 3 seconds. When contracting, you need to strain and relax the muscles much faster. When pushing out, you should push moderately, just as it happens during childbirth.

good and quick results can only be achieved with regular practice. They should start with 10 compressions, contractions and push-outs, which must be performed 5 times a day. After a week, the number of alternate exercises should be increased to 15, without increasing the number of approaches per day. After another week, do 20 squeezes, contractions and push-outs 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 an object in the vagina. A vibrator is also suitable for these purposes.

After 1.5-2 months of classes, you can achieve amazing results. In the future, to keep the vaginal muscles in good shape, 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 your habit.

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

Not only increase a woman's sensual sensations and increase libido, but also improve the blood supply to the pelvic organs, help control her own orgasm, facilitate the flow of the birth process and prevent vaginal tears during childbirth.

If you suffer from any acute or chronic gynecological disease, including infectious diseases, are pregnant or have recently undergone surgery, then you should definitely consult a doctor before starting classes using the Kegel method.

Having mastered the above technique of Kegel exercises well, you can try other variations of it.

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

Squeeze the muscles of the vagina for 5 seconds and relax. After doing this exercise 10 times, as quickly as possible, squeeze and unclench the muscles 10 times in 3 sets. Then strongly squeeze the muscles and hold them in this state for 1 to 2 minutes. After a short rest, repeat all over again.

Just regularly do not quickly squeeze and unclench the muscles of the vagina, starting from 2 minutes, and gradually increasing the time to 20 minutes.

For 10 seconds, as quickly as possible, squeeze and unclench the muscles of the vagina, alternating exercises with 10 second breaks. In total, you need to do 3 sets with breaks of 30 seconds. Then squeeze and unclench the muscles 10 times for 5 seconds, not forgetting to take breaks for 5 seconds. In conclusion, squeeze and relax the muscles 3 times for 30 seconds.