Wumbling: the best Kegel exercises for women and men. Wumbling at home

Beauty will save the world, and children are the flowers of life. There is nothing more beautiful than a Madonna with a child in her arms and a lady in an interesting position. But this is only outwardly.

Unfortunately, such beauty sometimes requires women's health sacrifices during pregnancy and childbirth, as well as after many years. We are talking about the problems of the female genitourinary system.

How easy it is to cure and prevent some of the unpleasant moments associated with the birth of a baby, age and workaholism at home will be discussed below.

A bit of history

The Kegel complex is a set of exercises to strengthen the internal muscles of the pelvis (they are also called intimate or pelvic floor muscles), which support the bladder, uterus and other internal organs from below and from the side.

As a rule, these muscles are hardly used, which is why they weaken over time, lose elasticity, and cease to hold the pelvic organs. This can cause a number of diseases and deterioration of sexual life.

Train before pregnancy!

In the middle of the 20th century, professor of gynecology Arnold Kegel drew attention to the complaints of his patients: many pregnant women spoke of urinary incontinence, women in labor - about gaps during childbirth.

These problems are explained by the fact that when carrying a baby, the pelvic muscles relax and stretch so that the child can grow and be born without obstacles. The uterus enlarges and compresses the bladder, causing incontinence.

Untrained pelvic muscles after childbirth remain flabby and do not return to their previous state (before pregnancy). So the problems persist.

Additionally, due to the strong stretching of the muscles and the inelasticity of the vaginal canal, there is a decrease in intimate sensitivity.

Kegel developed specific exercises that relax and strengthen these muscles, and created the Perineum Gauge (now called the Kegel Trainer) to measure vaginal pressure and monitor workout results.

Indications

Contraindications

• polycystic;
• fibroma;
• oncology;
• postoperative condition;
• exacerbation of cardiovascular disease.

On a note!
When performing the complex, you can not hold your breath, be sure to make sure that it is even. Do not tense your hips and glutes, and do not pull in your stomach too much, focus on squeezing the pelvic muscles and lifting them.

Basic exercises for women

• Unhurried contractions.Strain intimate muscles. Slowly count to three, then relax completely.
  In the future, you can complicate this technique: to strain in stages, each time more and more, as when taking an elevator with a stop at each floor.
  Muscle tension should also be relaxed gradually, with delays. Start training with 3-4 stages, bring to 10.
• Abbreviations (flutter). Very quickly strain and relax the intimate muscles.
• Ejections. Not hard to push, as in childbirth or in great need.

At the beginning of training, exercises should be repeated 10 times, perform five sets per day. Add 5 repetitions of each exercise weekly until their number reaches 30 (total 150 with five approaches). Then, to maintain shape, you can do 20-30 exercises a day.

Exercises are performed at home, without a trainer. They do not require additional devices and training, do not take much effort.

You can do it in your free time or combine it with household chores, and upon reaching some automatism - even at work, on the street, driving in traffic jams.

When performing exercises, muscle pain may occur in the region of the coccyx and lower abdomen, as when training the abdominal muscles. If the pain does not resemble muscle or does not go away after 2 days, it is better to consult a doctor.

In addition, the nature of the discharge during menstruation may change: the first two days they will be very plentiful, then much weaker. Just under the influence of training, the epithelium will begin to be more actively rejected.

How to feel intimate muscles?

• Exercise only on an empty stomach, emptying the bladder.
• Breathing should be even, without delay. You need to breathe with your stomach, straining your muscles as you inhale.
• Only the pelvic muscles should work without the help of the buttocks or the press. When performed correctly, you can feel that they seem to rise up. For control, you can put your hand on the lower abdomen and make sure that the muscles under it do not strain.
• It is better to start training in a lying position. In the future, it will be possible to practice standing and sitting. It is most difficult to perform exercises while standing with legs apart. The wider the legs are apart, the more difficult it is to train.
• You need to start training with compression techniques, since they are the easiest to perform. Between exercises, the muscles should be completely relaxed.
• If it is difficult to do exercises 10 times and add 5 repetitions every week, then it is better to stop at the “available” number of repetitions, gradually adding up to 30. The main thing is not to harm.
• Classes should be regular.

Examples of advanced exercises

Perform exercises 10 times.

With cystitis
With cystitis, the main problem is congestion, which provokes the active reproduction of pathogenic microflora. The flow of blood to the walls of the bladder enhances the release of antibodies necessary to "clean up" the area of ​​inflammation from pathogenic microflora.

Kegel trainer

Arnold Kegel believed that exercises are much more effective to do with the help of a special simulator called the Perineum. Due to the inflated air chamber, it improves muscle resistance and gives an additional load.

Check out the contraindications!

It also allows you to see the change in muscle tension. And this, according to Kegel, is very important: a woman who sees an increase in the result of her exercises on a pressure gauge will receive a strong motivation to continue exercising and increasing muscle contraction.

You can buy a simulator in online stores. Its cost ranges from 2900 to 8500 rubles, depending on the manufacturer.

Below is a comparative table of simulators selected by our editors:

A set of Kegel exercises can be performed by all girls and women, if there are no contraindications. But it is especially recommended during an interesting position and after childbirth, with incontinence, prolapse of the uterus or its removal.

Video "Exercises to strengthen the muscles of the pelvic floor"

We have selected video tutorials for women on how to perform Kegel exercises at home:

Kegel complex during pregnancy

Helps:

• prepare for childbirth - feel the muscles that should work when advancing the child;
• reduce pain during childbirth;
• loosen the muscles of the vaginal canal to avoid tears;
• push to help the baby out.

During training, pregnant women can perform all the basic techniques. However, if the expectant mother has not been engaged before, then it is better to stop at fewer exercises (3-4 times instead of 10), performing them 1 time per day. Before starting training, be sure to obtain the consent of an obstetrician-gynecologist.

Contraindications:

• risk of miscarriage;
• severe toxicosis or gestosis;
• diseases accompanied by fever;
• bleeding;
• miscarriage or premature birth in history;
• inflammation or other diseases of the genitourinary system;
• postoperative period;
• gestational age less than 12 and more than 30 weeks (so that there is no miscarriage or premature birth).

You can do it in any convenient position, but starting from 16-18 weeks, you should abandon the “lying” position so as not to squeeze the veins. If you experience discomfort or incomprehensible sensations, you must stop exercising and see a doctor.

Helpful Hints:

• beginners need to do as many repetitions as they can, gradually increasing their number;
• classes should be regular, daily;
• the total number of repetitions should be at least 150 per day.

Kegel complex in the postpartum period

Women who have given birth naturally have sexual problems. The child, when passing through the birth canal, expands them. In this case, the vagina does not narrow back to the end.

The situation worsens if there were ruptures or dissections of tissues. Because of this, dissatisfaction arises in both partners: the woman's orgasm disappears or weakens, and the man does not feel the prenatal tightness of the vaginal canal.

Start exercising a month after giving birth!

In addition, during friction, air enters the vagina, which then exits with uncomfortable sounds. Another unpleasant moment is urinary incontinence.

This is because the stretched muscles designed to close the opening of the bladder also did not return to the elastic prenatal position. As a result, with physical effort, coughing, laughing, sneezing, uncontrolled leakage of urine can occur.

Kegel exercises will help. You should also consult your doctor before starting exercise. With his consent, a month after a successful birth, the cessation of all secretions, a woman in labor can gradually begin classes with a small amount of exercise.

If stitches were applied, you need to wait for their healing. If you have pain or other discomfort, you should stop exercising and see a doctor.

Kegel complex for uterine prolapse

In this disease, exercises are prescribed to eliminate muscle weakness that contributes to the development of pathology. However, with the omission of stages 2 and 3, the presence of inflammation, or immediately after a surgical operation, these exercises are contraindicated.

All basic steps must be followed. According to some observations, after one and a half to two months of training, many of the symptoms inherent in this disease will disappear.

Exercise after hysterectomy

In this case, patients develop problems with stool and urinary incontinence.

This is due to the removal, along with the uterus, of the muscles and ligaments that supported it.

The rest cannot fully hold the internal organs. Kegel exercises for women with urinary incontinence are prescribed to enhance muscle function.

Thus, with a minimum of effort, at home, without the participation of a coach and the involvement of sports equipment and devices, a number of problems and troubles can be prevented or corrected.

Be healthy!

You can find additional information on this topic in the section.

Bright intimate life, increased attention from the spouse, excellent women's health - is it all possible? Actually yes. Moreover, this can be achieved without resorting to the help of a sexologist. So, if this is the first time you hear the term "wumbling", we recommend that you continue reading this article. We will talk further about what wumbling is and why it is needed.

The benefits of wumbling

1. Become the perfect lover for your man and get a whole new feeling of intimacy

2. Improve women's health

• irregular menstrual cycle or lack of menstruation;
• ovarian diseases;
• prolapse of the uterus and vaginal walls;
• urinary incontinence (enuresis), especially when coughing, laughing and sneezing;
• too frequent urge to urinate;
• hemorrhoids caused by prolapse of the posterior wall of the uterus, etc.

3. Prepare the reproductive system for pregnancy and childbirth

Contraindications to wumbling

• pregnancy - if before pregnancy you did not practice intimate gymnastics, it is better not to start classes during this period. It is safe to engage in wumbling only if you performed such exercises before conception, and for a long time. However, there is a certain set of Kegel exercises that are allowed to be practiced even in late pregnancy;
• the first weeks after childbirth;
• inflammatory diseases of the genitourinary system;
• prolapse of the uterus and some other gynecological problems;
• tumors and any other ailments requiring surgical intervention.

Wumbling: simple exercises for beginners at home

Exercise #1

Exercise #2

Exercise #3

Exercise #4

Exercise #5

Exercise #6

Exercise number 7

Photos: Xvatit, Centerberita, Psycholove, Tpl-designer

Recently, wumbling has gained particular popularity - training for the muscles of the vagina. Women engaged in such training give birth easier and avoid tears during childbirth. We offer you to find out what wumbling is for beginners, and what exercises strengthen the muscles of the intimate zone.

To date, many women have come to the conclusion that the muscles of intimate areas also need regular training. Vumbilding allows you to prevent various problems in your sexual life, and not only.

The benefits of wumbling

Previously, gynecologists recommended wumbling in order to restore the vaginal muscles after childbirth. Today, after the studies, experts have concluded that wumbling is also useful for irregular menstrual cycles and for all kinds of pathologies of the pelvic organs.

Sometimes wumbling is recommended even for girls who have not been able to conceive a child for a long time. In addition, this kind of exercise makes it possible to independently control the onset, as well as the duration of orgasm. Oddly enough, but this applies to both women and men.

Interesting fact:

According to many gynecologists, the benefits are so great that every modern girl should definitely familiarize herself with the basic rules for wumbling.

A huge plus is the fact that doing these exercises is possible regardless of time and place.

Exercise 1 - breathing with a relaxed stomach

Required to complete:

1. Take a position on your back and take a deep breath, exhale.
2. Place one palm on the chest, and the second on the stomach.
3. Inhale deeply again, while the chest should remain motionless. Only the belly rises.
4. Movements should be quite active and deep.

The first time is best done in a prone position. Then you can try to do it sitting and standing. This exercise will help improve blood circulation throughout the body, gain peace of mind.

Exercise 2 - training the muscles of the clitoris

Within 5 minutes it is necessary to make movements to reduce the muscles of the clitoris - retraction and relaxation. Some girls claim that the sensations of these movements are similar to those during the suspension of urination. With each movement, it is required to increase the grip strength and speed, to a state of slight excitation.

Next, you need to add extrusion. To do this, you need to push a little, and then relax. After - combine all movements into one complex. On average, it is recommended to repeat the complex about five times daily.

Exercise 3 - training the muscles of the anus

Lying on your back with knees slightly bent. The main movement is the retraction of the anus. Next, you need to take a short pause, relax, and repeat the complex several times. It is recommended to perform until you can do it without using the muscles of the buttocks and abdomen. On average, it is necessary to devote at least 10-15 minutes to this complex every day.

Exercise 4 - to strengthen the vaginal muscles

You can perform standing, place your hands on your belt, and legs - shoulder-width apart. Toes should be turned in opposite directions. At a leisurely pace, you need to sit down, while the knees are bred in different directions. You need to try to get as low as possible. Next, stay in this position for about 15-20 seconds, and then slowly return to the original position. Doing this exercise 20 times every day, the muscles of the vagina will become stronger.

Exercise 5 "Blinking" - a complex for the anus and clitoris

To perform it is necessary to strain and relax the muscles of the anus and clitoris in turn. Because of this sequence of movements, this exercise is called blinking. You need to do it for 5 minutes without interruption. As soon as it becomes easier to perform the movements and they are brought to automatism, you can increase the frequency of the contractions made.

Wumbling workouts take a little time and effort, and besides, they can be done both in the office, at work, and at home. And the benefits of the work done will be noticed within a week after daily training.

Video “What is wumbling. Popular exercises »

Everything you need to know about wumbling, and what any girl might be interested in.

Not all girls can calmly communicate on intimate topics, discuss them with friends, and even more so listen to someone's personal details of an intimate life.

At the same time, shy girls deep down also dream of at least a little liberation, because such internal tightness leads to the transfer of complexes from everyday life to the intimate sphere. Often such ladies do not get proper pleasure in bed because it seems to them that everything is wrong. Here they have an extra wrinkle, and here is a stupid face, and here she moaned too loudly.

But the second important problem for them is the lack of orgasms. Dissatisfaction in the sexual sphere affects the physical health of a woman very strongly. Therefore, any sexual intercourse should reach its logical conclusion. In addition, your dissatisfaction is also transmitted to the man. No matter how skillfully you hide it and imitate it, insincerity is still felt. Where to start and what to do in order to feel the joy of love relationships and improve your women's health. It is in this case that wumbling for beginners will come to the rescue.

This concept has emerged relatively recently. It has several meanings. First of all, it is the process of development and strengthening of the vaginal muscles of the female body. This is necessary to maintain the intimate environment in good shape. The second value is based on the Japanese method of training the muscles of the vagina. This complex was once developed by geishas, ​​because it is a well-known fact that they, like no one else, knew how to give a man maximum pleasure. We add that they were taught this from an early age, so that by the age of 20 they achieved maximum results in this matter. Of course, it is unlikely that it will be possible to quickly reach their level of skill, but we do not need the highest degree of skill in seducing men, but only sexual health. This will take much less time.

What is this training system for?

To understand the importance of these exercises, you need to understand the peculiarities of female physiology and that there is also a muscle in the vagina. When we talk about intimate muscles, we mean the vagina itself. It is a tube formed by muscles, the length of which varies from 6 to 13 cm. It depends on many factors: the weight and height of a woman, the activity of her sexual relations, the absence or presence of childbirth, and the age of the fair sex strongly influence this feature. The outer shell of this tube is very elastic, so the muscle can contract and stretch both during intercourse and during childbirth.

To avoid large stretches, it is natural that the muscles of the vagina have a folded structure. But if these muscles are stretched often and very strongly (during repeated births, etc.), then the folds disappear. As a result, we have a stretched, loose vagina, which can no longer return to its shape after each stretch, much less adjust to the desired size during intercourse. Even if you have not had repeated births, and there is only one partner, such consequences cannot be avoided. This will still happen due to the fact that by the age of 30, aging processes begin to occur in the body. These are only the first signs, but still we cannot deny that the body is slowly wearing out and the muscle in the vagina is stretching. This will not happen if the muscles are trained regularly.

Women are slowly beginning to realize this simple truth. This can be seen in the uninterrupted stream of clients who visit wumbling centers, where they work with instructors. Of course, such institutions can be found so far only in large cities with developed infrastructure, but this is not a problem. If you are unlucky and there is no similar center nearby, you can practice at home. Download a couple of videos with visual workouts and go for it. But first, read the instructions that the wumbling technique has. It can also be found on the Internet. The main thing is that it be complete: it must contain the rules for performing all exercises, as well as necessarily contraindications for implementation.

Workout technique

First of all, concentrate on your goal, understand what exactly you want to get from these workouts, what result you need to achieve. If you just aimlessly do exercises for beginners without the required number of repetitions and only once a week, then, of course, you should not expect results.

Wumbling exercises consist of the following steps:

1. Preparation for execution. This is the initial stage, which sets your body in the right way. You must learn proper breathing before proceeding to the direct implementation of the complex. In addition, you must learn to focus on your feelings and relax. Your main goal is to feel yourself literally from the inside. Therefore, training at the initial stage is somewhat similar to body flex or yoga.
2. First exercises for beginners. These are workouts that do not require any special equipment in the form of simulators or wumbling items. The main feature of these classes is that you can train invisibly to others. This complex is convenient to perform while walking, traveling by bus or even at work.
3. When you have fully mastered the simple basic exercises, you can move on to the most interesting thing - training with simulators. They are relatively complex, but having mastered these lessons, you can be confident in your sexual originality and perfection. Among the simplest exercises of this stage, one can single out training with vaginal balls or a vaginal egg. If you have reached a fairly high level of training in this area, connect special strength training equipment (yes, you heard right!) for your intimate area muscles.

And now we will try to understand everything in more detail, highlighting each of the stages of training separately.

Breathing is the key to success

As mentioned above, the main thing in this matter is the execution technique. If you grab the air in jerks or, on the contrary, breathe too hard, then pressure is created on the stomach. As a result, you can get an injury to the internal organs during the implementation of the complex. This is really very serious. Remember just a few rules, and you will be already halfway to your cherished dream. First, try to breathe only with your stomach. You should feel each stream of air with your abdominal cavity, and not with your chest. You will quickly get used to this type of breathing, although at first it may seem to you not only difficult, but also unusually strange. To begin with, you need to take a horizontal position and completely relax.

Place your left hand on your stomach. Inhale and let the air flow directly into the abdominal cavity. Your chest must remain still, otherwise there will be no effect. To understand if you are doing this exercise correctly, take a book and place it on your chest. So you can definitely see if the workout is going right. Beginners cannot do this exercise for a long time. After a few minutes, you may feel dizzy and nauseous. This is quite normal if you have never done any breathing exercises before. Just a few sessions, and there will be no trace of such symptoms. But for beginners, it is still better to stop training with such symptoms or take a short break to restore breathing.

Performing an exercise for beginners

You will have to sweat for a long time to learn even the most elementary of the exercises. You can’t skip them, because they are the basis for everything else. But after mastering these 3-4 workouts, you can quickly move from level to level. So, to begin with, a woman must learn to retract and relax her anus without straining the muscles of the abdominal cavity or buttocks during this. If you succeeded (and believe me, you will succeed), you can proceed to the same practice, but with the clitoris. Well, in the end you have absolutely the same work with the vagina. Now, having mastered the basics, you can move on to the exercises themselves:

1. The first one is called "Blink". To perform it, you need to alternately relax and retract either the clitoris or the anus. Do a few reps. You can start with just 4, gradually reaching up to 10-15 times.
2. The second is called the Orgasmic Cuff. To perform it, you need to squeeze the muscles of the vagina itself, as you did when you just learned to control them. Alternately then strain them, then relax until they stop.
3. If you are successful in these complexes, then you can try to practice with vaginal balls. You must place the balls in the vagina and hold them there, straining the intimate muscles. If you can already do it lying down or sitting, try walking with them, or even jumping.

These are the simplest exercises that can be called basic, some are shown in the pictures above. The rest are more complex. You will come to them a few months after the start of training. You can either find them on the Internet, or negotiate with your own trainer. A very good and experienced teacher in this matter is Tatyana Kozhevnikova.

We hope that from this article you were able to learn a lot of useful and interesting things for yourself, having learned what wumbling is for beginners. If, after reading, you also start doing exercises at home, then our work was not unsuccessful and unnecessary. The information was highlighted as fully as possible, but if some aspects, in your opinion, remained in the shadows, we advise you to watch this video. In it, these exercises are not only described, but also clearly demonstrated how the training is performed:

Wumbling for beginners: how to properly train?

The frequency of orgasms, the quality of sex, women's health, hormonal balance - it turns out that all these concepts are closely related to the state of the intimate muscles of your body. And they, like any other muscles, can be pumped up and developed to obtain the desired result - we will talk about this today.

Summary of the article

Intimate fitness or wumbling, as these workouts are sometimes incorrectly called, is not a newfangled trend for girls who are fed up with ordinary sports, but a really working system that was known to the ancient priestesses of love and was mentioned in the legendary Kama Sutra. If you want to become the most desirable for your husband, learn how to get a quick and vivid orgasm, and maintain beauty and sexuality for a long time, you just need to work on your pelvic floor muscles. Read on - we will debunk the myths and tell you about the real working rules of wumbling.

Wumbling - what is it and why is it necessary

To understand the system and understand how it works, let's understand the terms. All these "wumbildings", "kegels", "imbildings" are only confused, because in articles and videos everyone calls them whatever they want. So, wumbling exercises mean training vaginal-controlled muscles, V. Muranivsky came up with this system. And now, for a moment, let's remember the school anatomy course and think - where can controlled tissues come from in the vagina? For those who still doubt, we recall: the vagina is a hollow tube with smooth muscles inside, like the stomach or intestines. You can't cut it or do anything with it. Nevertheless, the smart people who introduced the concept of “wumbling technique” into everyday life talk about four rings in the vulva, having mastered the control of which, you can make real miracles with your vagina. That's bullshit. Only the areas that surround the vagina can be controlled - that's what you feel when you try to squeeze or cut it. These are the ones that need to be trained in order to give odds to Thai entertainers or just to feel the charm of high-quality sex and orgasm.

So, we figured out that wumbling exercises at home is an incorrect expression, although it is very common. We will also use it, but you must remember that in fact we are talking about imbuilding - training the pelvic floor.

No less often, sex fitness is called "Kegel exercises", but this is also not entirely true. Kegel exercises are just part of a large pelvic floor muscle fitness complex.

How does the Muranivsky simulator for vaginal muscles work?

It is believed that the main simulator for wumbling (TP), which is actively promoted by coaches and video lessons of wumbling, was invented by V. Muranivsky. In fact, this is not entirely true - a pneumatic balloon device for calculating the compression force of the vulva was invented and patented much earlier, but it was Muranivsky who decided to equip the balloon with a limiter. This limiter was needed so that the TP did not fall out of the vagina when pumping the mythical VUMs (in fact, intra-abdominal pressure only increased). V. Muranivsky considered the vaginal muscles of the entrance to be completely insignificant and said that it was harmful to pump them. But if you move further into the vagina, those very VUMs begin there, which will help you gain eternal sexual well-being.

We do not even recommend starting wumbling lessons - the trainers, in all seriousness, offer their students the Muranivsky simulator, which does absolutely nothing: it is designed to pump tissues that do not exist in nature! quote

The wumbling technique is being actively promoted: techniques and pictures can be found literally everywhere. But since now you know what wumbling is, bypass dubious resources.

Intimate gymnastics or intimate muscle training

And now about the good - training is really possible, and it will quickly lead your women's health and vulva tone to optimal performance! You will be able to feel your partner's penis much better, you will get brighter orgasms and retain your youth and fertility for a long time.

Exercises for the vulva can be performed without any simulators - you do not need absolutely anything except 5-10 minutes of free time a day. Classes must be systematic in order to bring a real effect. You can study anywhere - at home, at work, on a trip. Of course, doing all this at home is much more convenient - lie down, relax and focus on the process. You can also use simulators - a little lower we will talk about those that really help to train intimate muscles, make them strong and young. To begin with, let's talk about what we train in general. The tissues of the pelvic floor are a muscular group consisting of bulbous-spongy and Levator ani. Anatomically, this group forms a kind of "hammock" that supports the internal organs of the small pelvis. Over time and from loads, this “hammock” begins to sag and stretch - as a result, there is a prolapse of the vagina and uterus, and other gynecological problems. Plus, hormones are not produced so actively, the aging mechanism is triggered - menopause. So vaginal training is a must - it's just as important as keeping your face and body youthful.

You can start training intimate muscles at any age, but if you have given birth to a child or are older than 24 years old, this is simply necessary - the tissues of the vagina gradually sag and weaken, unless you deal with them. This means that the vagina of an 18-year-old and even a 25-year-old girl will be very different, but it is in your power to return the young parameters to the organ. Most young ladies only start exercising when they notice a change, but you can be smarter - do it earlier so that your tissues work like in your youth!

Why engage in proper training, but not wumbling

So, you and I found out - no matter how promising the reviews of wumbling may be, this system will not be able to improve the condition of the body or bring at least some benefit. Yes, wumbling in the video looks impressive, and the trainers talk very convincingly about the benefits of their system, but it is unscientific and even harmful. Better concentrate on simpler and more effective activities.

And what does the correct technique of intimate fitness give in general, why is it so popular? Let's talk in more detail about the results that can be obtained after regular classes:

• Narrowing of the vaginal volume;
• The ability to quickly and easily get an orgasm (increased vaginal sensitivity, pleasure regardless of the size of the partner's penis);
• Normalization of hormonal levels;
• Prevention of menopause;
• Setting the correct monthly cycle;
• Minimization of manifestations of PMS;
• To impress your partner in sex, for example, to be able to do female vaginal frictions, for example, "the technique of suction of an unerect penis", "the technique of deep throat with a vagina";
• Facilitation of the course of pregnancy, prevention of ruptures of the birth canal;
• Prevention of uterine prolapse, urinary incontinence, inflammation and a number of sexually transmitted diseases.

It turns out that intimate gymnastics for women is a panacea for all ills? Not quite so, but she is really able to take the quality of life to a new level and significantly improve your women's health, increase sexuality and orgasm (the ability to get discharged during sex). We can say that this training system is shown to absolutely all women of any age - it will be an excellent prevention of many health disorders.

Well, it’s not even worth talking about the narrowing of the vulva - it is this quality that men associate with young girls who have not yet had partners. That is why women who have a narrow “out there” subconsciously attract lovers who have been in bed with them at least once. You have probably heard about a special operation to restore the hymen or narrow the vulva - women really go for it, because they do not know how to narrow the vagina after childbirth in other ways and how to regain their youthful parameters. But in fact, after 2-3 weeks of regular exercise, you will see how much your body has changed, how narrow and elastic the vagina has become. You will also feel much better about your partner's cock, so if you don't want to do it for a man, do it for yourself.

Contraindications

Of course, exercises for the vulva also have contraindications - you do not need to do them thoughtlessly so as not to harm yourself.

Contraindications:

1. Benign and malignant tumors of any organs and systems;
2. Inflammatory and infectious processes of the genitourinary system, lower extremities;
3. Prolapse of the internal organs (prolapse of the uterus through the vulva or rectum through the anus);
4. Postoperative or post-traumatic period;
5. Acute conditions of the body (appendicitis and others);
6. vaginal bleeding;
7. Immediately after childbirth (you can engage only after the permission of the doctor to have sex.
8. During pregnancy, if the doctor has forbidden.

Separately, it is worth talking about the exercises of intimate muscles during pregnancy. Technically, such fitness can help strengthen the birth canal and facilitate the passage of the child through them, but it is better to prepare for delivery during pregnancy planning - imbuilding at home can provoke uterine hypertonicity. Therefore, it is possible to engage in strengthening the muscles of the pelvic floor only with the permission of the attending physician, who will confirm the absence of a threat to the child.

But in the period after childbirth, intimate gymnastics is the best thing you can think of. Only it is better to start doing it not in the first days, but after the restoration of the body - after about 3-4 weeks. This will allow:

• Quickly return the genitals to their original "pre-pregnancy" state;
• Prevent uterine prolapse;
• Shrink the vulva and bring the sexual high back into the marital relationship.

What is muscle tone: how to understand that they are weak

The tone of the vaginal muscles is the force with which they can contract. It was for such a test that a pneumatic device was invented, which was subsequently improved and was called the Muranivsky simulator. Of course, you don’t have to buy it - you can check muscle tone in other ways.

1. Insert your index finger into the vulva and try to squeeze it as much as possible - if you can squeeze your finger, at least slightly, the tone is normal. With another finger, check the surface - in a vagina with a normal tone, it will be ribbed, and with a reduced one, it will look like the inner surface of the cheek.
2. Sit on the edge of a chair, insert two fingers into the vagina - index and middle. Separate them inside in the form of the letter V. Then try to squeeze at the bottom - ideally, the fingers should connect under the force of pressure.
3. During sex, pay attention to how you feel your partner's penis - if there are practically no sensations, then the tone is low. By the way, a man feels the same - it is more difficult for him to achieve orgasm with a woman who has a weak tone.

If the tone turned out to be low, do not be discouraged. This is the misfortune of more than half of women around the world and it is associated with completely natural processes.

Causes of low vaginal tone:

• Mature and old age;
• Low concentration of estrogen;
• abortion;
• Pregnancy and childbirth, feeding a child
• Strength training sessions.

As you can see, it is almost impossible to avoid a decrease in tone - hormonal surges accompany a woman almost all her life. However, the weakening of intimate tissues, even at a young age, is not a sentence. We will tell you how to quickly and effectively rejuvenate your body, increase sensuality and sexuality. Next, we bring to your attention the best test that will help you determine the tone of the vaginal muscles. He will show you 100% whether everything is really narrow there or you are a little cunning.

bottle test

Take a vaginal ball with a string, for example, Svakom or Geisha Balls, the vaginal ball is inserted into the vagina 1/3 from the entrance, compressed by muscles, and a plastic bottle of water is suspended from the string, there should be about 50 ml of water. Next, you need to stand up with compressed muscles. If the ball does not fall out, then pour another 50 ml and so on. If you hold up to 200 ml of water with your muscles, then the muscles are weak. If from 200 to 500, then the muscle tone is average, and if more than 800, then strong. Contraindications to this test - do not do it often, preferably once every 2 weeks. It is imperative to start with 50 ml, because some cannot even hold 50 ml.

Anatomy and Physiology

We have already figured out why the advertised wumbling for beginners at home does not really work - vaginal-guided tissues simply do not exist. Now let's talk about what we're actually going to train and where it's all located.

Where are the pelvic floor muscles located

What you see from the outside if you sit in front of a mirror and spread your legs is the perineum, the soft muscular support of the internal organs. Together with the inner deep layer of tissues, the perineum forms the muscles of the pelvic floor - they include:

• Spongy-bulbous;
• Ileococcygeal;
• Ani levator, which forms the posterior wall of the vulva and elevates the anus.

You cannot feel each section separately - they form a single mechanism that helps to contract the vagina from all sides. This muscle is well studied, it can really be pumped up, unlike the mythical rings inside the vagina, which V. Muranivsky, the founder of the wumbling system, spoke about.

Exercises how to feel the muscles around the vagina

In fact, it is not so difficult to feel a group of intimate muscles - when you are in the toilet, try to delay urination, those same tissues are responsible for this. Almost all exercises for narrowing the vagina are built on this simple action, which pumps and tightens the muscle group we need.

If nothing works out for you, it doesn’t matter - everyone has the same muscles, but you need to make a little more effort. Watch our lesson "How to feel MTD" and follow the recommendations of our sexologist.

What are the systems other than training intimate muscles

We have already said that vulva exercises are not a new topic, ladies have been practicing them for many centuries. True, this was not a mass phenomenon, mainly courtesans and some ladies of high society resorted to this method of preserving youth. Now we will consider the main training systems, their pros and cons.

Kegel exercises

The "father" of intimate training was the American doctor-urologist Arnold Kegel, after whom the eponymous set of exercises is named. He developed his system for women suffering from urinary incontinence, but noticed that in parallel with the cure, the patients began to enjoy intimacy, their vagina became narrower and younger. According to the Kegel method, it was supposed to do exercises and use special simulators.

Kegel exercises to tone the pelvic floor muscles really work, but only if they are adapted to modern realities. The original system is obsolete and now gynecologists no longer recommend it to their patients, offering newer and more effective methods.

Training on balls or eggs

An elastic flexible egg or ball made of medical silicone is used to practice pull-ups that involve the very muscles of the pelvic floor. The tool is not bad, but you shouldn’t start your exercises with it - the muscles we need are located in the first 2/3 of the vagina, and the egg can fall further, where you can’t do anything with it, or vice versa fall out of the vagina. Training intimate muscles at home with the participation of such balls is good only for experienced women who already feel and control the entrance tissues and muscles of the lower third of the vagina.

Training on vaginal balls

Vaginal balls are one of the most ancient and popular systems for inflating intimate muscles. Balls can be connected with a thread or completely self-contained, some models offer both wearing options, Svacom and Geisha Balls are best suited for this. Exercises for the pelvic floor muscles with their participation are simple - you need to lift the balls up, knock them against each other, move them - all this without hands, due to the internal muscles alone. There are also balls with a displaced center of gravity - they will help you enjoy the process of exercising and remind you of the need to train. In general, one set of balls is unlikely to be enough: beginners need stimulators of a larger diameter and less weight, then these indicators are reversed. By the way, it is important to understand that such simulators are professional and semi-professional, to understand all the variety, watch the video tutorial “Vaginal balls. Training system.

The advantages of such a system are obvious - it helps to start wumbling training from scratch and is also suitable for advanced women. But if you practice randomly, instead of benefit, you will only get harm - for example, the ball may go too deep.

Our system of classes is suitable for everyone, it includes, among other things, work with vaginal balls. If you strictly follow the instructions and exercise regularly, the balls will quickly put your internal muscles in order.

The vaginal cone, developed for women by Stanislav Plevnikov, resembles vaginal balls in principle, only without a displaced center of gravity. When the cone is inserted into the vagina, its muscles are compressed - this strengthens them with regular wear. It is recommended to sit with the machine for 15 minutes to start, then you can use it while walking to get faster results. Remember: classes must be systematic and correctly performed. For this, it is best to use our system, which has already shown the best results.

Made in the form of a rod with a ball at the end (balls come in different sizes and weights). The bottom line is that you insert the ball inside and begin to contract the vagina, and the laser broadcasts the result of your actions on the wall - you can get feedback and understand whether more effort is needed. This is a good option, and even not the most expensive, but long enough. However, if you definitely want a wumbling simulator and it is important for you to see the result of your training, you can stop at it. In our video tutorial on how to train muscles, there is a special training system for owners of a laser device. Watch it in the video course "Training and development of intimate muscles."

This device was first invented by Arnold Kegel, later modernized. The word "pneumatic" is in the name because the device has a chamber with compressed air - something similar to a tonometer for measuring pressure. Using it is quite simple - you insert the sensor into the vagina and start contractions, after which you look at the display - you can see the force of compression on it. Maximum efficiency is achieved due to the fact that the sensor resists the muscles. The best representative of the species is Sky Bird.

It is convenient to work with pneumatics, but you also need to work out according to a certain scheme - you can find it in our intimate muscle fitness video.

This type of device is very similar to conventional pneumatic devices, but in addition to the action of compressed air resistance, vibration is connected - the developers considered that in this way the device would use up to 95% of the tissues. In fact, this expensive development with an interesting concept is not so effective - studies have not revealed a striking increase in the quality of classes compared to conventional pneumatics.

Modern devices synchronized with a mobile phone can be called the latest generation of devices for strengthening the muscles of the pelvic floor. They really work and take into account all the features of the female body, allow you to create a training program, have different modes of operation. Examples are Gballs, Magic Kegel. Disadvantages - high cost compared to other stimulants. If you decide to work with them, watch our lessons on training intimate muscles, they have a special system.

They are a design in the form of a ball with a load on a long stick, they are used for the same purpose - strengthening the pelvic muscles. In fact, such a device is not suitable for beginners, since it is difficult to independently adjust the desired weight of the weight, and if the values ​​are too high, vaginal bleeding may begin.

Not only the girls themselves, but also doctors can choose the best option, how to strengthen the bladder or how to reduce the vagina after childbirth for medical reasons. For this purpose, doctors most often choose expanders with a simple device and unpretentious functionality. The simplest of them is a pessary made in the form of an elastic ring. More complex expanders are an elongated sensor equipped with a spring - by inserting it inside and compressing the tissues of the pelvis, the woman overcomes the resistance of the spring. The disadvantage of such methods is the lack of feedback and understanding whether you are performing the techniques correctly.

Myostimulation of intimate muscles is today considered one of the most effective systems. The device - for example, Pelvic Muscle Trainer, is equipped with a vaginal sensor and directly with a myostimulator, which has a display. It works like this: after switching on, the stimulator sends electrical impulses that stimulate and awaken the muscles. There is no need to be afraid of electricity - it is completely painless and even pleasant. You can use the device both to tighten the vagina after childbirth, and to achieve amazing results in strengthening the vulva.

Mystim Tickling Truman E-Stim Vibe is a vibrator and pulse current generator that will allow you to quickly and very effectively influence the MTD and get quick results. The vibration mode is needed for pleasure, increasing sensuality and awakening erogenous zones, but electrical stimulation-pulsation works precisely with the tone of the tissues, bringing them to an optimal state. If you practice with the device every day, very soon the vulva will narrow due to the tightening of the tissues around it. The Maystim device is also convenient because it can work up to three hours without recharging.

The Kgoal device is an excellent pelvic floor stimulator that is an improvement on older pump models. A pear filled with air is inserted into the vulva, after which you pump the tissues by compression and you can watch the results on the smartphone display (Kgoal is synchronized with the phone). The main feature of the stimulator is the ability to track the frequency and duration of exercises, to record progress. Believe me, when you see the real result in conditional percentages, motivation greatly increases, faith in yourself returns. By the way, doing it is not boring at all - the application will offer you several training game modes.

Which vaginal muscle training system is better

Instead of being deceived and looking for information about wumbling - exercises at home, video tutorials, start practicing a proven and really working system. Our method is very simple and accessible even for beginners - in it we suggest using one of the recommended simulators (vaginal balls, smart balls, laser pointer, pneumatic). The full course is calculated for 21 days - during this time you will not only understand how to train the muscles of the vagina, but also really see the results.

If necessary, the course can be repeated as often as necessary, unless there are contraindications. Below we will offer you a few basic techniques, so to speak, an express course. If you want to do the full version in 21 days, watch our video tutorial "The Unique 21-Day MTD Training System".

How to do exercises at home correctly

Of course, you are probably interested in how to train intimate muscles at home without attending special courses or centers. Even simple techniques can give stunning results if done regularly and correctly. Pay attention to the simple exercises below - you will need vaginal balls to complete.

Exercise 1

Take 2 of the lightest vaginal balls, preferably on a hitch, so that in total they amount to no more than 50 grams. Gently insert the balls into the vulva using a water-based lubricant. In the absence of experience, it is best to lie on your back, bend your knees and slowly bring them inside.

The question is quite logical: why insert two balls? In fact, everything is very simple: you need the simulator to be located directly in the pelvic floor area, because only in this case the techniques for the vagina will be effective. These tissues surround the vagina only ⅓ from the entrance. If you insert one ball, then insufficiently strengthened vaginal tissues will not be able to hold it, and it will go up to the cervix, or it will constantly fall out of the vagina, which is also not very good.

The first day you wear the balls for 15 minutes, while every 5 minutes you do such techniques for the vagina: squeeze the balls inside for 10 seconds, then rest for the same amount of time.

You should have 5 such approaches. After 5 minutes of doing this technique, everything must be repeated again. After 15 minutes, remove the balls, wash them with warm soapy water and hide until the next time.

Exercise 2

Lie on the floor on your back, spread your legs slightly apart, insert the balls into the vagina. Play your favorite music beforehand (or use your phone so you don't have to get up). Try to make movements inside to the beat of the music, you can also move your hips and stomach, but do not get up. Do not forget that after each tension you must completely relax the muscles of the pelvic floor.

Exercise 3

You need to concentrate on the back wall of the vagina. Lie down on your back again. The knees should be slightly bent. Now you can begin to perform the third main exercise.

Pull the anus in well, wait a little, and then relax completely. It is important that the buttocks and stomach do not take part in such work. If you are able to conduct a lesson while fulfilling these basic conditions, you can consider that you have achieved the desired result.

Exercise 4

The next stage is the retraction and relaxation of the anterior and posterior walls of the vagina. Some experts refer to this technique as "blinking". To obtain the greatest effect, these actions should be combined with proper breathing. To do this, you will need to learn how to breathe with your stomach.

As you inhale, draw in the back wall of the vagina and hold the tension for up to 10 seconds. Repeat the same with the front wall. If the technique for the vagina does not work out for you right away, you should not get upset in any case. Try to focus on the first two techniques. It's entirely possible that you're a little off the mark there.

Exercise 5

This technique involves the use of a pump (pneumatic) muscle stimulator. Just insert the device into the vagina and start making contractions for 5 minutes without a break, then, as in the previous version, 10 seconds of tension and 10 seconds of rest. Repeat this for 5 minutes.

To make it clearer, use the training of intimate muscles in the pictures.

Training and pregnancy

Optimally, if you took care of how to train the muscles of the vagina before pregnancy - then you enter the process already prepared. But many expectant mothers first learn about the need to pump pelvic floor muscles only during childbearing. They should be very careful - yes, it is physiologically beneficial, childbirth will be easier, and recovery after them will go much faster and easier. But if you already have a history of miscarriages or the doctors are afraid of a miscarriage, putting you in storage, you can’t do anything like that. We are talking about how to strengthen the tissues of the vagina, but in parallel, classes can provoke uterine hypertonicity, and this is very dangerous for the baby.

So, it is possible to develop MTD, but only under the guidance of the attending physician and with his permission. With a completely safe healthy pregnancy, this will only benefit.