Intimate gymnastics for women: what are its benefits - and when to start

Women's health requires constant monitoring and an attentive approach in case of any problems. That is why experts, among other things, recommend taking preventive measures that will improve the sexual health of a woman and not lead to serious problems. One of the ways to maintain health is to pump intimate muscles. Moreover, properly selected manipulations can help to cope even with chronic diseases and significantly strengthen the inner ego, thanks to which the sexual desire will improve, and the woman will get much more pleasure from life.

Imbuilding Exercises: Features and Benefits

Modern experts say that strengthening the muscles of the vagina is extremely important for a woman, regardless of age. And in recent decades, many women have become much more responsible for their sexual health and monitor the level of their libido. Psychologists believe that the reason for this behavior was the need for emotional release, which a woman, like a man, can only receive during sex.

Most of modern people lead an active lifestyle: they are engaged in professional and social activities, housekeeping, raising children. All this leads to the fact that the body is in constant stress - and if sex does not get rid of it, serious mental problems can begin.

One of the ways to strengthen women's health is exercise for intimate muscles. It is very important to do them correctly. In this case, it will be relevant to study the topic of imbuilding. This is a special training technique that is designed to work out and further develop the pelvic muscles in order to return them to their natural characteristics. This is extremely important not only for intimate life, but also for maintaining highly effective reproductive function.

In particular, training of vaginal muscles is necessary for women who could not bear a child or often faced with the impossibility of fertilization. Imbuilding skills will also come in handy during natural childbirth, allowing you to lower your pain threshold and deliver your baby as quickly as possible. In addition, statistics claim that imbuilding allows for high-quality prevention of a number of female diseases. By pumping up the vaginal muscles, every woman will be able to personally appreciate the number of benefits of such work on herself.

In order to strengthen intimate muscles, it is important to choose the right technique and to make sure that your instructor (or whoever you take an example from) is a professional. It is these people who will help you dispel common myths, for example, that if a woman has sex often, then her vagina increases in volume. In fact, this is nonsense. A woman who correctly refers to the need for regular sex, on the contrary, has more developed pelvic floor muscles, this allows her to cover the male member as tightly as possible - and she has every chance to remain the one and only for her partner.

If, on the contrary, reduce the number of sex, then there is a high probability of thinning of the muscles of the vagina. They will begin to sag and gradually become flabby, which will only exacerbate circulatory problems. In this case, at least several months of constant training will be required.

Intimate Muscle Training: Where to Start?

Before you start strengthening your intimate health, it is important to choose the right technique that will be relevant in your case. It depends on your level of fitness, the state of the body, the availability of free time and other factors, including how comfortable the woman will feel during such manipulations.

Please note that there are several fundamental practices that can help build vaginal muscles and improve sexual health:

• use of special trainers;
• breathing practices;
• exercise.

These are the three main spectra that make up any effective, multi-workout workout. You can choose either one direction or mix different exercises, while not forgetting that the logic should be preserved in the construction of the training. It is necessary to work not only to increase blood circulation or strengthen the inner walls of the vagina - you need to systematically work out each zone, because only an integrated approach will guarantee an excellent result.

Also, pay attention to the quality of the equipment used: for example, balls for the muscles of the vagina and other exercise equipment must be certified products of a professional manufacturer.Do not trust the product that you are offered to purchase from hands without any quality certificates and documents confirming the safety of such products. Remember that your health is at stake - and even the banal use of balls made of low-quality material can lead to serious problems, including the occurrence of allergic reactions, vaginal erosion and other ailments.

Vaginal Ball Exercise: Preparation

The most common intimate workouts tend to involve the use of special intimate balls. The task of each girl is to carefully study the rules for carrying out specific manipulations so as not to violate the technique and to achieve maximum efficiency, while minimizing any risks. As for the vaginal balls themselves, they come in various modifications. If you find it difficult to find the optimal size or shape, contact qualified experts.

It is worth starting classes with light-weight balls in order to prepare the pelvic muscles for further stress. The easier it is for you to perform the exercises in the current variation, the heavier the balls you can use. High physical fitness makes it possible to use products with a shifted center of gravity. This allows you to train the muscles of the vagina much faster and achieve the desired result in a short time.

Also, do not forget about the technique of proper preparation for the beginning of the exercises. In order to start training intimate muscles, beginners will need to feel the very muscle group that will be subjected to special stress during the manipulation. To do this, just go to the toilet. While urinating, try to stop the process for a second and remember which muscles were straining: it is on them that the main load will fall and it is they who are used in the process of intimacy.

Before you start doing the exercises, regardless of their specifics, you must:

By themselves, exercises with balls are very convenient to perform, the main thing is to choose the right equipment. Products called Kegel exercise machines are best suited. There are many similar training programs, but they are all based on similar principles. Beginners need to start with basic exercises that do not require much preparation. At the same time, the duration of training at the initial stages should not exceed 15 minutes. As the pelvic muscles strengthen, the duration of the exercise can be increased.

Please note that it is extremely important to monitor your breathing during training. It should be deep and even. Failure of breathing should not be allowed, since the effectiveness of the exercises in this case will be significantly reduced. As for the vaginal balls, they must be inserted to a depth of about 2 cm, after which the products must be drawn in deeper, using exclusively the strength of the internal muscles. At the next stage, it is necessary to gradually strain and relax the muscles, maintaining the static position for 2 to 10 seconds. Again, during these exercises, only the muscles of the vagina should work. Keep your glutes, thighs, and abdominal muscles relaxed.

We use Kegel trainers in practice

To prepare the intimate muscles for more serious challenges, it is better to start with basic exercises. Intimate gymnastics for women, Kegel exercises and breathing exercises should begin with complete emotional relaxation. If you train in tension, it makes no sense to count on high performance.

Let's look at three main types of basic exercises using Kegel machines.

• Elevator. You need to take a comfortable position and imagine that your vagina is a kind of elevator shaft. Place the simulator in your vagina to a depth of 2 cm, and then begin to gradually pull it inward. Then you need, on the contrary, to try to push the product out. Please note that when the ball reaches its maximum depth, the woman needs to relax for a few seconds, and then move on to the pushing exercise. The technique can be repeated 5 to 10 times. If you are a beginner and cannot handle full immersion and pop of the ball, limit yourself to fewer attempts, but they should all be as successful as possible.
• Abbreviation. This workout is aimed directly at strengthening the muscles of the intimate organs. To perform the exercise, you need to place the vaginal balls in the vagina and tighten the muscles, maintaining static for a few seconds. For those who cannot withstand a long time, it is recommended to try to hold static for at least 5 seconds. The exercise must be repeated 10-12 times. Over time, when the muscles of the genitals get stronger, it will be possible to increase the number of approaches to 50.
• Ejection.Such intimate exercises are especially helpful for women who are preparing to become pregnant and in the future want to ensure themselves a painless childbirth. The procedure itself follows the principle of pushing during childbirth. After the introduction of the balls, it is necessary to strain the muscles of the vagina with all your might and try to push the simulator out. Please note that you cannot use your hands. If you want to achieve a result, all manipulations must be performed exclusively with the internal muscles. After successfully pushing out the simulator, it is necessary to allow the body to relax for a few seconds, and then repeat the exercise. The number of approaches can vary from 5 to 10.

When carrying out each of these exercises, do not forget to monitor your breathing and the correctness of the manipulations themselves.

Vaginal gymnastics: when you need it

Many women do not even suspect that their intimate system needs training. By regularly visiting sports clubs, stretching, fitness and other types of physical activity, beauties enjoy the results that are reflected in a great body and excellent well-being. However, our internal organs also require some work on themselves. In particular, this applies to the vagina. So that in the process of sex you yourself can get incredible pleasure and give a lot of emotions to your partner, it is enough to do a number of simple exercises 2-3 times a week, as well as do breathing exercises aimed at increasing endurance and strengthening internal organs.

There are a number of life situations that require intimate Kegel exercises to be performed regularly.

• A woman is in the postpartum stage and realizes that after pregnancy and childbirth her muscles have significantly weakened - and in the process of intimacy she no longer enjoys as much as before.
• If a small amount of urine is released during sneezing, strong laughter, sudden physical exertion or intimacy, this may also indicate that the muscles of the intimate organs have weakened and are unable to withstand the pressure of the fluid inside.
• Intimate charging is necessary if, during normal sports training, a woman is forced to use urological pads due to urine leaks.

Please note that in all these cases, first of all, you need to go for examination to a specialized specialist. Naturally, exercises for intimate gymnastics, as well as the use of Kegel simulators, can improve the situation. However, in some cases, we can talk about serious inflammatory processes that have nothing to do with the muscles, and its weakening is only a consequence. Remember that your health is only in your hands - and your life and your comfort depend on how correctly you behave in certain problem situations.

Build up intimate muscles

For those who already feel that the body is stronger and want to try training for the prepared, you can perform Kegel exercises with a reinforced type simulator. As a rule, such training involves an increase in the load. To do this, as mentioned above, it is worth purchasing balls that will have a displaced center of gravity or greater weight and size, due to which the load on the internal muscles of the vagina will be significantly increased.

At the same time, regardless of whether you are a beginner or have recently begun to perform similar exercises for training intimate muscles, do not immediately strive to acquire the most difficult and complex simulators: this way you risk overstraining the pelvic organs, which will be accompanied by unpleasant sensations and discomfort even after exercise.

Gymnastics for intimate places after basic exercises is also characterized by strengthening the muscles, therefore it is very important to achieve maximum tension during the exercise. To add loads during the suction of the ball inward, by analogy with the lift shaft exercise, you can pull the simulator by the loop in the opposite direction. Thus, this action will be aimed at further development of the strength and muscle tissue of the vagina.

Advanced training involves reducing the time interval between sets. It is also necessary to almost completely eliminate any rest between the exercises to compress and relax the vaginal walls. So the muscles will not only become stronger, but also be more resilient, which will undoubtedly be appreciated by your sexual partner.

If you are using dual type intimate training balls, you can modify the exercises a little. For example, insert only one ball inside, leaving the other outside. You begin to tighten the muscles until the second ball enters the vaginal canal. The same approach should be used when trying to push the machine out.

Please note that the effectiveness of training depends not only on the correctness of the methodology, but also on how regularly the classes are held. If you train from time to time, then no high-class Kegel device will allow you to quickly and efficiently strengthen the organs of the intimate system. To achieve truly outstanding results, it is necessary to work on strengthening the internal muscles at least three times a week. If you are a beginner, a small daily workout is okay. After 2-3 months, you will notice a real result, after which you will be able to move on to more complex workouts, which can be repeated 3-4 times a week.

How to strengthen vaginal muscles and choose the right exercise machine?

In order for each workout of the vaginal muscles to end with success and you observe the effect after several weeks of regular exercise, it is necessary, first of all, to choose the right simulator. It is worth giving preference to exclusively certified products that are made of hypoallergenic and safe materials for human health.

One of the main selection factors is the mass of the balls themselves. If you start to engage in products that are too heavy, there is a risk not only not to achieve the effect, but also to significantly stretch the muscles, which will make them even more flabby, weak and painful. Moreover, in the process of intimacy, stretched vaginal muscles will provoke a feeling of discomfort and even pain. Therefore, for beginners to strengthen muscles, it is quite enough to use balls with a diameter of up to 2-3 centimeters with a slightly rough surface so that the adhesion of the mucous membrane and foreign body is better. This will make the exercise easier.

Give preference to egg-shaped simulators, as it will be much easier to insert them into the vagina, and in the process of suction and ejection, a woman will work out the muscles efficiently without injuring her. For an easier and more problem-free extraction of the simulator, choose models that have special loops or safety ropes. This is a must for beginners.

To exercise intimate muscles to be more effective, doctors recommend paying attention to the following parameters when choosing a simulator.

Those who have just started to get involved in imbuilding should acquire several vaginal balls at once - in order to carry out full-fledged complex training and systematically increase the load on the muscles. In addition to traditional balls, you can use double, triple - and even designs that contain more rounded products. This will expand the range of possible training types.

Intimate Muscle Training for Beginners: What to Look For?

In order for exercises to strengthen the vaginal muscles to be effective, there are a number of conditions must be adhered to.

• Never exercise on a full stomach. It is best to train early in the morning or before bed.
• During training, do not forget about the rules of deep and even breathing.
• It is desirable to conduct classes in the most comfortable position. The workouts do not have any strict guidelines for body position. You can take a pose not only sitting, reclining or lying down, but even standing, if in such a situation the woman feels her muscles better. The main thing is to adhere to one rule: regardless of the position, it is important to use only the muscles of the genitals, for example, if a woman is lying down, you should not strain your neck and shoulders.
• If you are doing Kegel squeeze exercises, be sure to control to tighten your vaginal muscles, not your thighs, buttocks, and calves.

Note that experts suggest using the ploy of forcibly stopping urination as a way to feel intimate muscles. However, it is unacceptable to perform such procedures constantly, believing that in this way you train them. The fact is that such manipulations, on the contrary, will weaken the muscles of the pelvic floor, due to which serious problems with uncontrolled urination may begin.

Is it possible to train without a machine?

Of course, every woman can do small workouts without using Kegel machines. In this case, it is permissible to simply strain the vaginal muscles with all your strength and maintain static as long as possible.

Many women who do not have too much free time spend such procedures unnoticed by others, for example, sitting in an office meeting or walking a dog in a park. The main thing is to follow the technique of performing the exercises - and if any unpleasant sensations appear in the process, you need to urgently contact a specialist, providing him with a complete picture of your workouts.

Exercises for tightening intimate muscles after childbirth

Pregnancy and childbirth is one of the most difficult processes for every woman's life. In this case, the state of the pelvic muscles is of great importance. The weak tone of other muscles in the body, although it can cause some discomfort, is practically not dangerous for the mother and her child. If the pelvic muscles are in an unprepared state, then childbirth can be difficult, so it is necessary to prepare for the process of having a baby even before fertilization.

But, more often than not, women face serious problems during the pregnancy itself. For example, there may be involuntary leakage of urine during gestation and even after childbirth. To protect yourself from this, it is worth purchasing a device for training intimate muscles and start acting immediately.

Any training is permissible even a few days after natural childbirth. In the case of a cesarean section or the imposition of a large number of sutures due to ruptures, it is necessary to consult your doctor about the possibility of strengthening manipulations. Please note that the use of Kegel trainers will allow you to heal wounds and tears much faster, as well as prevent prolapse of internal organs after childbirth, which will have a positive effect on a woman's health.

Muscle training (intimate) for pleasure

Indeed, correctly performed intimate gymnastics can increase the level of pleasure in the process of sexual intercourse. For men, exercises can remain a secret, but they will definitely appreciate the result: after all, the trained muscles of the vagina are able to grip the penis very tightly and tightly, giving the partner incredible pleasure and stimulating his desire.

Experts say that women who have trained their muscles and continue to exercise can enjoy even in the process of implementing simple Kegel exercises. This is due to the improved condition of the internal organs of the small pelvis, as well as the increased sensitivity of the vagina, which is achieved through improved blood circulation.

As a result, even simple exercises aimed at sucking and ejecting the balls can bring a woman to orgasm, especially if she learns to control the position of the simulator inside the vagina and will push it along a trajectory that affects the G-spot.

Can I use third-party equipment to train intimate muscles?

Many women, figuring out how to train the muscles of the uterus, decide to start exercising without using professional equipment. This is the mistake. According to experts, in order to maintain health and avoid the risk of injury during training, a representative of the fair sex is obliged to use professional Kegel simulators, which have quality certificates and are made of safe materials.

Otherwise, there is a great risk of harm to internal organs or infection. That is why it is unacceptable to use any handicraft devices for training intimate muscles or to use improvised means.

Advice. Radevich Igor Tadeushevich, sexologist

Strengthening the pelvic floor muscles for women is of fundamental importance. And it's not just about getting more pleasure during sex. Problems with the impotence of intimate muscles can respond with serious problems during childbirth and even during childbirth, provoking severe pain and forcing women in labor to turn to local anesthesia. And this, of course, has a detrimental effect on the condition of the fetus.

My practice shows that, in most cases, women think about the need to train the muscles of the genitals only after childbirth, faced with a number of problems that bring discomfort to their usual life. In particular, weakened muscles reduce the pleasure a woman gets during intercourse, and a man can feel it. As a result, the girl develops a persistent self-doubt, develops various phobias, not to mention the risk of prolapse of internal organs, urinary incontinence and other troubles.

But there is still a way out of the situation. Regardless of whether you have given birth or are just planning motherhood, working on the muscles of the vagina is worth now. Exercises with a Kegel trainer are great for this. The balls are really effective - and are able to restore the tone necessary for the female body in just a few weeks of training. The main thing is to choose the right simulator and strictly follow the training methodology.