How to do kegel exercises for women at home. Wumbling: exercises for beginners, the benefits of training intimate muscles, the benefits

Training the female body in terms of feeling and controlling the reproductive organs requires special attention. More often it is proposed to use wumbling to strengthen the muscles of the pelvic floor. This technique has been used for a long time, but not many people dare to use it due to low awareness of this technique.

The woman's vagina is a muscle that is capable of atrophying under the influence of certain factors, losing its former tone. Just like other groups, it can be trained and for this there is wumbling.

The creator of the technique is a man who was an engineer in the past.

But thanks to his interest in the peculiarities of controlling the sense organs and improving the art of sex, for a long time he comprehended the characteristics of the female body, and eventually became the founder of the popular technique for training female abilities to control the muscles of intimate organs.

The origin of the term is associated with the first three letters of the given word - this is VUM. The abbreviation is deciphered as follows - vaginal controlled muscles.

Additionally, the word building is added. It stands for formation or fortification.

If you put the term together, then its essence is to strengthen the vaginal muscles and the pelvic area. This allows you to develop them not only after childbirth, but also to achieve great sensations while having sex. According to the author, wumbling will help make the sensations of sex as vivid as possible.

International Federation of Vumbilding in Moscow named after V.L. Muranivsky

Created by Muranivsky the organization, since 1990, has been successfully practicing the basics of wumbling technique teachings, comprehension of the science of development and strengthening of the muscles of the intimate zone.

The Federation is considered the first to decide to talk about such a technique and put it into practice. Thanks to the vast experience already more than 15,000 women across the country have used this technology to improve their bodies.

The Muranivsky Federation continues to develop the accumulated knowledge and acquired skills, which are passed on to other people in order to educate even more women. Currently, more than 50 instructors are already engaged in wumbling techniques throughout the country.

What is the essence of wumbling

Many consider the intimate muscles to be an ordinary reproductive organ and the changes that occur in them are attributed to a natural process. In fact, the processes that occur with the vagina, under the influence of certain factors, can be controlled.

Behind these muscles is childbearing, monogamous relationships in the family, potency and sex education. As a result, women are increasingly thinking about improving themselves and working on their bodies.

It's important to know that according to the statistics of sexologists, the lack of an orgasm in one of the partners often leads to the appearance of disharmonious relationships and parting of couples. This can be avoided by regulating the intimate sphere through the development of wums.

It is believed that after a woman begins to work on wums, improves their management - she can regulate conception, cure a man of temporary impotence (imbilding), eliminate monotony in sexual life.

In addition, it is possible to achieve the removal of disharmony, which is associated with age, as well as to prevent the occurrence of gynecological problems.

Wumbling technique: exercise pictures, technique

The wumbling technique is based on Kegel exercises. There are several directions - for beginners, people of average level of knowledge and advanced students. The first one is the easiest to learn, which will help you learn what wumbling is and learn how to do the exercises correctly.

Technique for beginners

The organization's specialists have developed the simplest exercises that are suitable for beginners. The first of these is 3 types of butterfly or otherwise Kegel exercise compression, contraction and pushing. Additionally, you can combine the technique with KAMA movements.

The exercise technique is as follows:

• The technique can be carried out in a supine position or sitting bending your legs under you. They must be placed shoulder-width apart. If the position is sitting, then you must first lean back on your heels.
• Then only the abdominal muscles are tensed it is important to try not to use the spine. Next up are the hips. The chin is simultaneously lowered to the chest or, on the contrary, the head is pulled back.
• Try to squeeze while lifting the pelvis. With muscle tension, it is necessary to linger for 5 seconds in this position. Then just as slowly return to the starting position.
• At the end of each of the approaches, the hips are lowered and repeat all over again. Kegel exercise is done 10 times in a row.

Pelvic lift exercise

The next exercise that is easy to do is the pelvic lift. It is also carried out from a sitting position with support on hands or lying down. First you need to stretch your legs in front of you.

Unlike the previous exercise, they are slightly bred to a width slightly larger than the size of the shoulders. Next, raise the hips and at the same time begin to stretch the chin to the chest area. When the hips rise, three butterflies are simultaneously performed.

Important to remember! It is necessary to try to do as much as possible squeezing and unclenching with the help of muscles. Then the hips are lowered. The lifting technique is repeated 10 times in a row without rest.

Shiva exercise

The next exercise is the Shiva technique. Before performing, you must lie on your back and stretch your arms along the body. The feet are tightly reduced to each other. It is important to ensure that the knees and fingers are in the same line. Then, when performing the exercise, the abdominal muscles, chest, buttocks are involved.

Movements are performed from the floor to the shoulder blades. When lifting the hips, several pushes up and down are carried out. At the same time, Kegel exercises are carried out, which it is important not to forget about, going through all stages of training.

It is important to try to push your hips out with quick movements. For beginners, this procedure will be difficult, but with training it will be possible to do all the exercises quickly and intensively.

It's important to know! In the absence of sports in a person's life, the muscles become weak, lose elasticity, and sensitivity. For beginners, the initial stage is the most difficult, because it is necessary to use the muscles, to feel them.

In the process of slow breathing, the muscles are strained no more than 4 times, and then relaxed. The pelvic part is lowered to the floor, and then the procedure is repeated again. The number of such sessions is 10 times.

Breathing exercise

There is an exercise in which you need to breathe with your stomach. This principle was taken from yoga and after a course of training, the blood circulation of the tissues improves, and they also act as a sedative on the woman's body.

Before performing the technique, you must lie on your back. Then one hand is placed on the chest, and the other on the abdomen. This is required in order to feel all the movements of the press during inhalation and exhalation. It is important to remember that when performing the exercise, the chest remains stationary.

Wumbling gymnastics for beginners (basic exercises)

ani levator exercise

The next exercise is the ani levator work. First you need to learn how to properly compress and decompress the anus in order to feel the correct work of the muscles.

Many also note the connection to the process of the press area, which should not be. At first, you need to try to control this and not include the abdominal area in the work. The ani levator training lasts about 15 minutes once a day. While inhaling, you need to strain it and try to linger like that for a few minutes. Then, on exhalation, the anus relaxes.

After a few workouts, if everything goes well, you can combine the work of the abdomen and the ani levator. The exercise is performed lying on your back.

At the same time, the woman should inhale and tighten the anus, and at the expense of 10, relax and exhale. The workout lasts up to 15 minutes. If it doesn’t work out, you need to return only to the breathing exercise, then go to the press area. At the end of this stage, an attempt is again made to combine both actions at the same time.

Intermediate and advanced wumbling

After mastering simple exercises, they move on to more complex workouts. This can be done already a week after the start of such procedures. About 5 repetitions are added to each repetition daily.

The total should reach 30 times. Further, in order to maintain the tone of the pelvic floor muscles, it is recommended to do 150 repetitions every day. You can start at this stage with the following exercises:

• Start it standing. The position of the legs is shoulder width apart. Hands can support the buttocks. Next, the muscles of the pelvic floor are tensed alternately and relaxed with upward and inward movements.
• After that, you need to lie on the floor with an emphasis on your knees. Rest your head on your hands. Next, muscle tension is done, and then relaxation with the same movements.
• The following movements are carried out lying on the stomach, and one leg is bent at the knee joint. Then, alternately, tension is applied to the pelvic floor muscles with the same movements as in the first paragraph.
• After completing all repetitions, turn on their backs.. Then the legs are bent at the knee joints, slightly spread apart. It is necessary to put your hands correctly, one of which will be on the stomach, and the second is located under the buttock. This is required so that a woman can feel what strains the necessary muscles during training. After preparation, compression in the pelvic floor and lifting are performed.
• Then they sit on the floor where the legs are crossed, and they try to keep the back straight. Next, the muscles of the pelvic floor are compressed inward, as if breaking away from the floor.
• At the end of the workout, put your feet shoulder-width apart. Then the hands rest on the knees and these joints should be slightly bent. The back is kept straight and therefore it is necessary to monitor this. Then alternately carry out the tension of the muscles of the pelvic part and relaxation.

All exercises are repeated at first 10 times, and daily they should be increased by 5 times.

Important to remember! Kegel exercises do not require specific skills and effort. All that is needed is a healthy state of a person and diligence.

The convenience of training lies in their invisibility, and therefore, if there is no time, they can be performed anywhere, because the complex of compression of the muscular frame of the pelvic region and its relaxation does not require a specific place, which is chosen independently.

Wumbling simulator

For beginner women interested in wumbling, exercises are enough to start. In the future, you can purchase special simulators that will make the workout more perfect.

There are the following types of wumbling simulators:

• jade eggs;
• Pelvic Toner;
• pneumatic Muranivsky;
• Magic Kegel Master;
• Elise muscle stimulator.

It's important to know! Any wumbling simulator is very easy to purchase on the Internet by ordering it at home. If you want to hold it in your hands, you can visit an sex shop, or a federation that teaches women such training.

Jade eggs for wumbling

Jade eggs are considered the simplest exercise device. They were also used by geishas and concubines of Chinese emperors. To date the cost of such a device is in the range of 1000-3000 rubles. The advantage of jade eggs lies in their full natural composition.

It is not by chance that such simulators were created in this form. This is due to the convenience of strengthening the muscles of the perineum.

Interesting fact! Some predictors of antiquity believed that jade is endowed with vital energy and carries the secret of the universe.

It is very important to distinguish a fake product from a genuine one. The most expensive is jewelry jade, then ornamental and bath. If there is a cheap egg on the counter, then this means that it is made from pressed jade combined with shavings. It will not only bring less benefit, but can also provoke inflammation of the vagina.

It is to this result that training with eggs containing jadeite leads.

It is important to learn how to properly deal with such simulators. You can do the exercises on your own without an instructor. To do this, you must first look at the training videos on how exactly the simulator is used.

Pelvic Toner Trainer

Pelvic Toner was created in 2008. It is a simulator consisting of plates, between which there is a spring. It is placed in the vagina, and then the woman compresses and unclenches the device with the help of muscles, thus training the pelvic floor.

The negative points of such a simulator are tight springs that are difficult to compress. The cost of such a device is from 4000 rubles.

Pneumatic simulator Muranivsky

Pneumatic simulator Muranivsky consists of two chambers and a manometer. Thanks to this structure, it is possible to feel the effectiveness of training.

Training with this device lasts up to 40 minutes. The first results thanks to the equipment for wumbling are already visible after 2 weeks of daily training. The price of the simulator is from 6000 rubles.

Magic Kegel Master

Wumbling machine Magic Kegel Master is one of the new and was released in 2003. Ease of use lies in equipping it with a sensor and an application that is in the smartphone. The price of such a device is more than 10,000 rubles.

Elise muscle stimulator for wumbling

The Elise muscle stimulator costs about 12,000 rubles. It is equipped with a vaginal probe that, when inserted internally, stimulates the muscles with current.

The negative aspects of such a simulator are the unpleasant sensations that arise when exposed to electrical discharges, even of a small magnitude. The positive side is the rapid achievement of results.

Balls for wumbling

You can buy balls for wumbling through the Internet or when visiting an intimate goods store. Their cost ranges from 200 to 1000 rubles. Before inserting them into the vagina, you must first apply lubricant to them so as not to rub the mucous membrane.

This exercise is performed in a standing position. With gentle movements, it is necessary to insert the balls into the vagina one by one. The lace stays outside.

Next, they take the position of a rider, spreading their legs shoulder-width apart, and the feet are turned inward, while the knees are in a half-bent position. The back is kept straight. After that, the vaginal muscles are tightened and relaxed.

Be careful! The procedure is performed in such a way that the balls do not fall out.

The approach takes several minutes. It is necessary to try to increase its duration every day.

Wumbling exercises for beginners at home

When performing exercises, it is important to correctly inhale, exhale, compress and then relax the muscles. The most indicative at home are video lessons.

Instructors reveal all the technique as much as possible and show how to do it in order to achieve results in a short time.

The following video shows how to properly train with the simplest simulator - a jade egg. It is known that the wrong technique will not lead to strengthening the muscular skeleton of the vagina, but rather to a loss of tone, or simply to a loss of time and a complete lack of results.

The most important thing is to learn, take your time and devote about 40 minutes to wumbling. In return for the time spent, you will get the result that many women dream of.

A set of professional wumbling exercises for women

When performing the technique without the help of an instructor, it is imperative to familiarize yourself with the video lessons for beginners.

After achieving perfection in a simple technique, you can move on to another stage. For more serious training, special simulators are used, which are used at home.

Important to remember! To achieve a positive effect, it is recommended to carefully study the instructions and understand all the features of what and how to do.

Some methods give results in a few weeks, while others take months. This is due to the severity of the exercises and the more difficult, the faster the result will appear.

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The musculature of the pelvic floor, which supports the organs of the excretory and reproductive systems, is listed as “Kegel muscles”. They were first described by the gynecologist Arnold Kegel in 1948. He owns a technique for training the genital muscles, which was developed as an alternative to non-surgical treatment of diseases of the genitourinary system and strengthening the muscles of the pelvic floor.

That is, wumbling is the same Dr. Kegel, designed to strengthen the genitourinary muscles. Only these and techniques have been developed and improved Vladimir Leonidovich Muranivsky.

Recall that our article is only an informational guide, and before doing any, it is better for you to contact specialists to conduct an examination.

In addition to healing, performing them every day, you will get even more pleasure from intimate life. Men too can strengthen their pelvic floor muscles through this exercise.

Training according to the method of an American doctor is available not only in a fitness club, but also at home. And at any time.

Who needs this gymnastics?

Women who are pregnant and after childbirth. After all, they increase the weakened muscle tone of the vagina in women who have just given birth to a baby. And in those preparing for childbirth, they keep the pelvic muscles strong. This helps to avoid problems such as urinary incontinence. In addition, gymnastics increases the elasticity of intimate muscles. So, giving birth to such a woman will be easier, faster and less painful. After childbirth, trained muscles will recover faster.

Age ladies who suffer from urinary incontinence. One of the causes of the latter is defined as loss of bladder control. A strong pelvic floor will return the normal functioning of this organ.

Women who want to prevent prolapse and prolapse of the uterus and pelvic organs. It is known that with age, muscle tissue weakens, loses its elasticity. Along with this, there is a loss of holding capacity of ligaments and muscles.

Those who are forced to lift weights for their own reasons. Elastic muscles play the role of a corset that supports the female genital organs.

In the presence of hormonal disorders and the associated overweight, deterioration of the skin, irritability - Kegel training is also needed.

Wumbling is needed for all women who want to improve the quality of intimate life, get more pleasure from the act of love. After a few proper workouts, you and your partner will feel more pleasure.

Remember that before you start exercising, if you have any medical problems that could prevent you from exercising safely, you should consult a doctor.

For an effective workout, you need to feel the pelvic muscles. These are the muscles that lay down the "floor" of your pelvic floor.

1. Stop the flow of urine in the middle of the process. So you will have a better idea of ​​​​the location of the right muscles.

2. If the first option is difficult, place a clean finger in the vagina and pinch it with your muscles. You should feel how the finger is pulled up. Now relax.

3. Use a hand mirror. Place it under the perineum and begin the practice of contracting and releasing the muscles. If performed correctly, you will notice activity and the perineum will be clearly visible.

Once the muscles are defined, make sure your bladder is empty. Also try to start wumbling exercises at home no earlier than two hours after eating.

Technique for home training of intimate muscles

You can perform wumbling in home clothes that are comfortable and familiar to you. The beginning of the workout is preceded by: lie on the floor, put one hand on your chest, and the other on your stomach. Breathe in and out slowly with your belly. When performed correctly, the hand lying on the stomach will rise, and the one on the chest should remain motionless.

Starting position - lying on the floor. Each exercise should be repeated up to 10 times, three times a day, daily. In this scenario, after a week of training, you will feel the result.

1. Tighten your pelvic floor muscles for five seconds. When you're just starting out, don't push yourself for too long. And even if 5 seconds seems difficult, you can start by squeezing these muscles for just 2-3 seconds.

Then "release" them for ten seconds. This will give them enough time to relax and avoid overexertion. Count to ten before starting the next repetition.

2. Imagine that the Kegel muscles are a vacuum. Tighten your buttocks and, bending your knees, hold for 5 seconds, and then relax. Do this 10 times without stopping. This will take about a minute.

Tips to help you get the most out of your workout

Try not to hold your breath. Squeezing the buttocks or thighs, pull the stomach close to the spine, and then push it down. In addition to proper breathing and high-quality training, this will strengthen the core muscles, increase blood circulation and oxygen supply to the body.

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 entirely true, 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 to 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 to 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.

With an unsuccessful desire to conceive a child, irregular menstruation and many other problems of organs located in the small pelvis. In addition, wumbling at home allows you to control the onset and duration of orgasm, not only for you, but also for your sexual partner, which will delight both of you.

If you achieve excellent results in this matter and learn the secrets of geishas, ​​then the virtuosity, in terms of sex, of the partner and the size of his “pride” will not play a big role, since you will be the hostess at this “ball”. But this is possible under the condition of long daily training and step-by-step passage of levels, from the initial to the highest, which must be carried out with the help of a trainer. And since this article is aimed at self-study, the level of study will be initial, without special simulators and trainers.

Some will think that they do not need it, and without all this, women have lived, live and will continue to live. This, of course, is a purely personal matter and there is no point in imposing something, because to start wumbling you need a desire, or rather, a strong motivation. For every girl or woman, it can be different. The desire to give yourself and your sexual partner wonderful pleasures with frequent and very vivid orgasm.

This directly depends on the fact that the trained vaginal muscles contribute to a strong compression of the nerve endings. A woman who is able to experience frequent orgasms is very sexy and attractive, a man will not be able to refuse such a wife and mistress, and if this happens suddenly, then, having felt a big difference, his return will be inevitable. In addition, the hormones of happiness, intensively produced during the onset of orgasm, greatly rejuvenate the body and allow a woman to stay in great shape for longer.

Women's health issues:

With constant training of the vaginal muscles, blood circulation in the pelvic organs is stimulated, which allows saturating the muscle fibers with the necessary amount of oxygen. It will also allow you to get rid of stagnant processes in the pelvis and avoid many gynecological diseases. Wumbling is useful to practice with prolapse of the uterus and walls of the vagina, ovarian pain, with irregular menstruation or its absence, with such a manifestation as urinary incontinence (enuresis), hemorrhoids and many other problems associated with weakening the tone of the muscles of the pelvic organs.

In preparation for childbirth, such exercises will help to make the muscles of the uterus and vagina more elastic and avoid ruptures, it is easier for the fetus to come out during childbirth;
Reduce postpartum recovery time and quickly bring the vagina back to normal.

The first stage of wumbling, exercises at home

In order to carry out wumbling at home, you will need to feel those muscles on which the main work will be carried out. To do this, during urination, you need to tighten up and stop this process, while you need to clearly understand which muscles were involved and fix it in the brain. Then repeat the same thing, but in a different situation: standing, sitting, on the go - this will be needed to better consolidate the exercises.

EXERCISE #1

Lie on your back, inhale deeply and exhale, while the palms of the hands should be one on the chest and the other on the stomach, then take another breath, but the chest should no longer rise, but the stomach should rise. When you start to succeed, try to do these exercises while sitting and standing, and later, at any free time, in a comfortable position. This exercise is called breathing with a relaxed stomach. It improves blood circulation and acts on a person as a sedative. It will be very useful to do such exercises before going to bed.

EXERCISE #2

Now let's start training the clitoral muscles. Concentrate your attention on the clitoris and, for five minutes, do contracting movements by retracting and relaxing them. The basis for this will be the suspension of urination. Each time, the speed of tension and contraction of the muscles must be increased until a slight excitation appears as a result of such an exercise. Then we add pushing, slightly pushing and relaxing and combine all these movements. For a week, we do this exercise five times a day, with each you need to do ten retractions, relaxations and expulsions. With each subsequent week, we increase the number of contractions by five and so on until we reach thirty contractions in one exercise.

EXERCISE #3

In the prone position, bend your knees slightly and retract the anus. After a short pause, we relax. To do such exercises, you need to lie down until you develop the skills to retract the anus without using the muscles of the abdomen and buttocks. After we already get it, we move on to doing such an exercise while sitting or standing, every day for 10-15 minutes.

EXERCISE #4

Within five minutes, alternately retract and relax the anus and clitoris. This exercise is called blinking. When it is mastered, and you begin to control those and other muscles, increase the frequency of alternate contractions.

EXERCISE #5

With this exercise, we must learn to combine breathing and the work of the pelvic muscles. We start breathing with the stomach and at the same time draw in and hold the anus, while mentally counting to ten, then we relax and do the same, but with the clitoris. As this exercise is mastered, the count can be gradually increased to twenty or thirty.

If exercises #4 and #5 don't quite work out, don't get frustrated and stop practicing, just don't rush and go back to the initial exercises, developing and consolidating them. Compared to all the muscles in the body, the vaginal muscles do not exercise, and therefore are in a constant relaxed state. In this regard, at the initial stage of wumbling, few people can immediately compress the muscles strongly enough and contract them quickly and rhythmically. Everything takes time and practice.

You need to learn how to do such exercises lying down, sitting and standing - this will allow you to control your muscles in various situations and in any poses. An example is the "flipping" of the Kama Sutra with a loved one. And it will also allow you to do exercises at any free time: sit at your workplace, ride the tram, stand in line, watch your favorite TV series while lying on the bed.

EXERCISE #6

Position - standing, put your hands on the belt, feet shoulder-width apart, socks turned to the sides. We do a slow squat, spreading our knees to the sides, as low as possible, we linger in this position for ten to fifteen seconds and just as slowly get up. By doing this exercise five to seven times, we will significantly strengthen the vaginal muscles.

Vumbilding at home is good because you don’t have a coach standing over your head, requiring a clear implementation of the task. If in the process of doing the exercises you feel tired, then you don’t need to force yourself and you need to take a break. There is no need to rush, because a good result is important to us.

EXERCISE #7

Since the most common motivation is sexual satisfaction, then the exercises can be done with your loved one. If you have already successfully mastered the work of your vaginal muscles and know how to control them, then the proposed exercise will be a good practice for you. During intercourse, use exercise number 2, but during the expulsion, you will need to extend the pause as long as possible. Both of you will not only feel the difference in the acts, but also get a pleasant surprise.

So we have come to the end of the first stage of wumbling classes. I hope that the desire to be sexy, happy, most desirable and attractive will help you try wumbling at home and continue your studies at higher levels.

In the modern world, a wide variety of improvement techniques, fashion trends in and personal life have been developed, so today everyone can easily correct all the shortcomings in themselves and get rid of any ingrained complexes. One of the new and already quite popular such developments is wumbling. A training such as wumbling does not literally belong to a sport; rather, it is an intimate procedure that is mainly carried out at home.

What's this?

In order to understand all the intricacies of the intimate technique of wumbling, you first need to understand what it is and why it is needed at all. The word itself consists of two parts, the first of which stands for “vaginally controlled muscles”, and the second, translated from English, as “structure”. It follows from this that wumbling is structure of vaginal-controlled muscles.

Did you know? Even in ancient times, geisha and concubines used to train the elasticity of the vaginal muscles, original eggs made of jade or other durable and hard material.

What's the use?

The benefits of wumbling and his exercises at home cannot be felt after a tried practice, which is why many women around the world are so willing to share recommendations and advise these exercises to their friends, based on the fact that:

1. Such independent exercises greatly facilitate the course and process of childbirth, help to avoid birth gaps and relieve pain during the process.
2. They significantly improve blood circulation in the genitals, which has a very positive effect on the general physical and moral condition of a woman.
3. Gives a slight preventive effect against sexually transmitted diseases.
4. It makes it possible to feel the vaginal orgasm more acutely.

Important! Perhaps the only drawback of these intimate exercises is their low effectiveness if a woman has uterine prolapse. Therefore, if you have any problems with the genitourinary organs, it is better to consult your gynecologist before such classes.

Vumbilding simulators

When choosing a simulator for wumbling at home, you should pay attention to the materials from which the product is made, its quality and appearance in order to avoid fakes that can harm your health. Modern certified simulators, recommended for independent use, guarantee their consumers adequate performance of Kegel exercises, they are mainly produced in 3 types: vacuum, cargo and vaginal balls.

Did you know? Arnold Kegel was the first in the United States in the 50s of the last century to invent a special simulator "perineum" and thought out special exercises for it, achieving success in the development of muscle abilities in women in the pelvic area. And today, almost all classes with any vaginal simulators are called« Kegel exercises» .

vaginal balls

Vaginal balls are usually sold in a bundle of two or three balls, 1.5 to 4 cm in diameter, round or egg-shaped. Their main purpose is increased muscle tone of the vagina. They are made from special high-quality materials - medical silicone, glass, metal, wood, non-toxic plastic, as well as natural stone.

A woman can make a choice based on personal preferences and ease of storage. The main condition for choosing this intimate object is a well-polished surface and always high-quality safe material, but if the surface of the balls is corrugated, you need to make sure that there are no extra protrusions on it.

If you are not lazy and regularly use vaginal spheres, then this will certainly contribute to the full and high-quality study of almost all, even the most inaccessible muscles of the vagina, increase their firmness and elasticity, and also relieve sexual disharmony and anorgasmia.

vacuum

Vacuum (pneumatic) devices are a very important and effective simulator in wumbling, but they are enough difficult to use, and a beginner may not understand the details of the application. But after mastering the basics and the basic technique, the results from the use of vacuum simulators appear from the very first lessons.

Freight

The cargo view of the vaginal-pelvic simulator looks like a small ball on which a load is attached. Such a projectile was created specifically for strength training, and as in the case of conventional muscle building, the load must be increased gradually.

Important! Regardless of which simulator you prefer, the main rule of use-do no harm. The best option would be to go to special wumbling and intimate health courses, and then practice in conditions that are convenient for you.

Basic exercises for beginners

The basic rules for using wumbling for beginners who are comfortable doing classes only at home have long been presented in all network sources, in addition, an intimate exercise technique is even presented in special training pictures.

But before moving on to the execution methods themselves, you need to master some other techniques, for example:

1. Correct breathing technique. To perform, you should lie on your back, close your eyes, completely relax and take slow breaths and exhalations, while using the stomach.
2. Technique for relieving intrauterine stress. This method involves retraction or tension of the sphincter with further relaxation, but manipulation should be carried out completely without the participation of the press and gluteal muscles.
3. The technique of proper vaginal training. The execution is very simple and can be carried out in any convenient place and at any time. To do this, you just need to squeeze and relax the vaginal muscles at a slow pace.

Some of the most popular wumbling training methods for newbies:

Method number 1.

• It is necessary to squeeze the muscles of the small pelvis and linger in this position for about 6 seconds, then relax. Repeat 12 times.
• At a fast pace, squeeze and unclench the muscles, also 12 times, and then squeeze and fix this position for 1 minute. Such a complex is performed in 3 approaches.

• Quickly squeeze and relax the pelvic muscles for 20 seconds, then take a 10 second rest. Repeat 3 times.
• At a fast pace, squeeze and relax the muscles for 5 seconds. Runs 8 times.
• Squeeze the muscles for half a minute, and then relax and after 20 seconds repeat the same manipulation. (3 approaches).

• At an average pace, squeeze and unclench the muscles of the small pelvis 40 times. (3 approaches).
• Perform the strongest possible contraction of the muscle and fix the tension for 30 seconds, then a 20-second rest. Run 7 times.

Contraindications to exercise

Like any physical activity and manipulation of the body, wumbling exercises have their own contraindications:

1. Prolapse or uterine fibroids.
2. Tumors in the pelvis of various etiologies.
3. cystic formations.
4. Various diseases of the genitourinary system, including STDs.
5. Indications for surgical intervention.
6. Postoperative or postpartum period.