Training of female intimate muscles has been known since ancient times. In eastern harems, the wives and concubines of the sultans were engaged in a similar practice. And in ancient Greece, priestesses had knowledge of techniques for training the vaginal muscles. Stone, wooden or jade balls were most often used as simulators.
Initially, intimate muscle training was strongly associated only with the teaching of sexual life. However, later it was found that such exercises strengthen the vaginal walls, which facilitates childbirth, prevents miscarriages and prevents a large number of female diseases. In particular, vaginal prolapse, polyps, inflammation, etc.
For the first time, the ancient practices were applied for medical purposes by the American professor Arnold Kegel. He advised these exercises for women suffering from urinary incontinence. And he achieved excellent results.
You can pump intimate muscles using a special simulator, which can be easily ordered online or bought at a sex shop or even a pharmacy. But you can not use any additional devices.
First, you need to accurately establish the location of the desired muscles. To do this, you need to go to the toilet in a small way, but in the process of urination, strain and stop the flow of fluid. The muscles that are involved in stopping urine should be trained.
There are several types of intimate muscle training exercises. They can be alternated, performed in order, or made as you like. But the following exercise is considered the most common. To perform it, you need to lie on your stomach, make yourself comfortable. Then imagine that you want to go to the toilet in a small way, reproduce this action, and then abruptly interrupt the process, as if for fear of wetting yourself. The anus should be done in the same way. Then you need to try to squeeze both muscle groups at the same time. Hold them in tension for a few seconds.
Squeezing the muscles for a long time will not work, but this is not necessary. In this exercise, the frequency of the approaches is more important than the duration of the stress. Ideally, you should increase the number of repetitions to 100 times a day. And, of course, you need to train daily.
Do not get too carried away with this exercise. It is quite difficult and can cause a feeling of slight fatigue.
The second exercise is much more difficult to complete, as it requires the appropriate skills. It is necessary to make a stand on the shoulder blades (birch). In this position, you need to smoothly spread your legs to the sides and bring them together. Do not rush, it is better to feel the whole process of muscle tension and relaxation. This exercise should be done for 20-30 repetitions, as much as possible.
The next exercise is to strain the vagina as if you want to hold something with these muscles. You need to stay in this position for a few seconds, then you can relax. In this exercise, it is not the number of repetitions that is more important, but just the duration of the tension. You should train until you can hold the muscles for 20-30 seconds.
Another exercise is performed as follows. It is necessary to quickly squeeze and unclench the muscles of the vagina. You can start with 10 repetitions, gradually bringing them to 50-60 at a time. Then you should squeeze the muscles of the anus in the same way.
The nice thing about the last two exercises is that they can be done anywhere. At work, in transport, at home, on the street. Outwardly, it is not noticeable in any way that certain actions are being performed.
The list of contraindications for practicing these exercises is rather short. It is forbidden to exercise during pregnancy and if there are inflammatory processes in the genital area. You should also consult a gynecologist before starting any workouts.
