How to strengthen the vaginal muscles. Kegel exercises: how to train the muscles of the vagina

10.10.2019

What is wumbling? Vumbilding is a workout aimed at strengthening the muscles of the pelvis. Simply put, to strengthen the intimate muscles. First of all, it is necessary to improve sexual relations, as well as for a better course of pregnancy and childbirth. In addition, regularly performed wumbling workouts are an excellent prevention of female diseases. The history of wumbling dates back to the time of geisha, who were in perfect control of their intimate muscles. And, as you know, these women were called priestesses of love, those who perfectly comprehended the art of love. In many ways, it was thanks to the skill of owning intimate muscles to perfection that geisha earned their fame.

Indications for wumbling

Who is shown training in the first place? What are they needed for? What problems can be solved?

First of all, the indication for the start of wumbling is urinary incontinence, which occurs when coughing, sneezing or lifting weights. Initially, these exercises were invented specifically to combat urinary incontinence.
Exercises also help with the occurrence of hemorrhoids and for its prevention.
In the event that there is pain during intercourse.
In the absence of an orgasm.
With displacement of the uterus or prevention of its displacement.
Unable to bear the urge to urinate.
To avoid painful childbirth. And also classes are an excellent prevention of gaps in childbirth.
In order to cure hormonal disruptions.
Also, wumbling exercises will be useful for the treatment and prevention of gynecological diseases.
In cases where air enters the vagina during intercourse.
In addition, these exercises help prevent uterine cancer.
They also allow you to postpone the menopause to a later date. In addition, classes help eliminate all the signs of premenstrual syndrome.

How to start wumbling

If you have only recently learned that such exercises exist, most likely you are wondering where to start to get the best result.

For beginners, it is advisable, first of all, to read as much information as possible and watch the video. Before moving on to practice, you need to be completely savvy in theory, because this will ensure the correct execution of all exercises, which means that it will definitely give a positive effect. It is best to consult your doctor before starting exercise. This is necessary in order to exclude pregnancy and all kinds of inflammatory processes of the pelvic organs. These events are contraindications for wumbling.

You don't need a lot of space to practice. You can train even lying on the couch! And over time, when you fully master all the techniques, you can do the exercises wherever you want - doing homework, walking in the park, or even at work!

First of all, you need to be sure to learn abdominal breathing. With this type of breathing, only the stomach moves, while the chest remains completely motionless. Breathing is even and smooth.

To begin with, learn how to perform the entire exercise technique, at home, lying down, and only then, when you can perform them automatically, without thinking about the correct execution, you can move on to exercises in a standing position. First of all, try to slowly and smoothly squeeze the muscles of the vagina, and then also slowly relax them. In addition, try to slowly pull the muscles of the anus, paying special attention not to tense the muscles of the buttocks and abdomen, then also gently relax. Give this preparation from 6 to 12 minutes.

Exercise technique

Tune in to the fact that it will take you about two weeks just to feel your intimate muscles, and from 3 to 6 months of regular training in order to learn how to control them. To start all a set of wumbling exercises performed only lying down.

1) First, learn to feel your intimate muscles. To do this, while emptying the bladder, try to stop the process with the help of muscles. When you manage to do this, you will understand exactly which muscles you have to train. However, do not include this exercise in your daily workouts, as there is a risk of achieving the opposite effect - weakening the muscles, and, as a result, urinary incontinence.

2) Smoothly contract the intimate muscles for 5 seconds, then also gently relax. Do the exercise 10 times.

3) Next, contract the muscles to the limit and hold them for 30 to 60 seconds. If at first you can’t hold the muscles of the vagina for a minimum threshold of time, hold the maximum amount of time possible, adding a few seconds every day. Repeat the entire series of exercises above 4 times.

4) Quickly contract and release the pelvic muscles for 15-20 seconds, then take a break for 15 seconds, and then repeat 4 times.

5) Relax completely, and then tighten the pelvic muscles to the limit 35 times at an average pace. Do three to four sets.

6) Squeeze the muscles to the maximum possible limit for 25 seconds and hold in this position, then take a break for 15 seconds. Do 6 sets.

7) As it were, collect and then release the muscles of the vagina for 120 seconds. At the same time, add 60 seconds every day until you reach 10 minutes 3 times a day.

8) Exercise "Madonna". Take the following starting position. Get on your knees, then place your pelvis on your heels. Take your hands back, focus on your palms, while your knees and legs are apart. Gently lift the buttocks only with the help of the abdominal muscles, while the back remains completely relaxed. Gently squeeze your intimate muscles for 35 seconds, then slowly relax. Repeat the exercise 8-12 times.

9) Exercise "Raising the pelvis". The fulcrum goes to the palms, which are located behind the back. The legs are straightened, stretched forward and slightly apart. Support falls on the palms and feet. Raise the pelvis as much as possible, while the head is thrown back, the neck muscles are not tense. Contract and relax your vaginal muscles as you lower yourself to the floor. 8-12 approaches should be performed.

10) The next exercise is performed while standing. Legs shoulder width apart. Take a deep breath and tighten the sphincter as much as possible. Then exhale and then relax. The exercise is performed within 4-5 minutes.

11) The next exercise is performed by analogy with the previous one, but the legs are bent. It is a little heavier, but gives a more tangible effect.

12) Exercise "Blink". The emphasis is alternately on the clitoris and sphincter. Tighten and relax both in turn. Spend about 20 minutes practicing several times a day. At first, this will seem very difficult and impossible. However, every day, you will be easier and easier.

Once you have perfected all the technique of performing exercises to automatism, you can perform some of them sitting or even standing. In the meantime, you can continue with your normal activities. For example, in transport on the way to work, or at work.

Vumbilding simulators

Exercises for the development of intimate muscles are certainly very effective. However, it is believed that, by themselves, they will never give such an effect as in joint exercises with special intimate simulators. It is recommended to start learning the art of wumbling from an official representative in your city. He will teach you how to perform the complex correctly and give recommendations on how to strengthen the muscles of the vagina. As soon as you feel the first success in the classroom, you can safely practice at home. What kind of simulators exist, how do they work, and where can I buy them?

The most effective simulator for practicing wumbling and wumfit - simulators by V. L. Muranivsky and O. V. Nikitina. They are designed to strengthen the pelvic floor, develop the vaginal canal, recover after childbirth, become more sensitive, improve blood circulation in internal organs and muscles.
Balloons. Special balls designed to be inserted into the vagina and held inside with the help of intimate muscles. You can buy them in intimate stores. Before use, be sure to wash them and treat with an antiseptic. In addition, generously lubricate them with lubricant.

Exercises with balls must be practiced strictly after the permission of a professional wumbling trainer (!!!). Insert the balls into the vagina and hold them without releasing with the help of intimate muscles. To begin with, do the exercise for one to two minutes, gradually increasing the time. A more technically difficult exercise is moving the ball into the vagina only with the help of intimate muscles. Once you learn how to control the muscles, you can do it without much difficulty. The next exercise is pushing the ball out of the vagina one by one using the intimate muscles. And one more exercise - insert the balls into the vagina and, holding the thread, try to pull them out one at a time, while resisting with intimate muscles.

Vacuum trainer. A rather complex device, and at first it may seem that it is almost impossible to deal with it. However, each simulator comes with detailed instructions. If you deal with it, you can achieve amazing results. After all, the vacuum simulator is recognized as the most effective of all existing ones. With it, you can get results much faster.
cargo simulators. The device is a ball to which you can attach the load. Usually, when training, they attach a bottle into which water is poured. Each time, during classes, you should pour a little more than the previous one. The maximum amount of weight calculated on the simulator is up to 2 kilograms.
vaginal expander. This device works by analogy with a conventional manual expander, only it is intended for training intimate muscles.

In order for wumbling exercises to give a tangible effect, you need to carefully approach the technique of their implementation. You need to train constantly, not missing a single day. After you have learned to feel the muscles well, you must definitely use simulators during training. Only they will help you understand how to strengthen the muscles of the vagina and make them work. It is almost impossible to do this without simulators.

When you feel that everything is working out for you, when you begin to see and feel the effect of the exercises, do not quit. In the event that you stop exercising, after a very short time the muscles will return to their previous shape, and the exercises will have to be started again.

Only perseverance and regularity will help you train your vaginal muscles. However, the effort is worth it! After all, you will not only improve your women's health, but also present an unforgettable surprise to your sexual partner! Good luck to you!

The muscles of the vagina need training, they need to be kept in shape all their lives, since a lot depends on it. How to narrow the vagina, everyone must know. Especially young girls should think about successful childbirth, muscle training will contribute to this. Such, like many other things, appear due to the relaxation of the muscles of the vagina. Since these muscles perform many different functions, they need intimate training. Vumbilding - exercises to narrow the vagina, will help the muscles regain their former elasticity after childbirth, which will provide a lot of pleasure in an intimate way, if the sensations have decreased a little, and this is considered quite normal among the female.

How to shrink your vagina - muscle training

With the help of wumbling - a set of exercises for intimate muscles, you can not only strengthen the vagina and restore elasticity to the muscles, but also cure urinary incontinence, as well as recover in a short period of time after a difficult birth.

How to narrow the vagina with the help of wumbling in the most common ways

No need to start training in hard ways, start with the simplest. During urination 2 or 3 times, as far as possible, delay the release of urine, this will train the entrance muscles of the vagina well. Throughout the day, be sure to perform the squeeze-hold exercise, it is very simple, you can even do it at work while doing your own business. Exercise technique - we draw in the muscles of the vagina with maximum strength, hold for 10 seconds and relax for 5 seconds. We do everything for about 5 minutes.

How to narrow the vagina in the second way, probably every woman who has gone through childbirth knows. It is recommended by gynecologists, and not only for pregnant women, but also for ordinary patients. For this exercise, it is necessary to simultaneously compress the muscles of the vagina, as we did in the last exercise, and the muscles of the anal sphincter. It is not necessary to hold in a tense state, we immediately relax the muscles and do this 20 times.

The next exercise, which will tell us how to narrow the vagina, combines useful and pleasant, since it must be performed during intercourse with a partner. For implementation, you need to feel all the muscles of the vagina well and imagine that you are pushing something out of yourself with all your might. This will provide even more pleasure during sex than usual, and your partner will feel the difference. Do the exercise as often as possible, whenever you exercise

The last exercise, but no less effective, trains the inner thighs and intimate muscles, which is very important for us. We stand up straight, feet shoulder-width apart, hands on the belt, turn the socks to the sides. Slowly, slowly, we begin to squat, bending our knees apart, doing squats as low as possible, while holding the position for about 10 seconds and slowly rising. If you feel the muscle tension well, then everything is going right. We do the exercise to begin with 3 times, adding one every day, and so on up to seven times. This will help you. All exercises must be done in a complex, only in this way you will achieve the maximum effect in a short time.

For 2 years I was in thought, to write or not to write a review on this topic. The topic seems to be intimate ... And I don't have to be shy.

And this year I decided to give a review!

Let's start with what is "Kegel Exercises"(genital relaxation):

Kegel exercises- This is a set of exercises for the pelvic muscles and intimate muscles of women.
The developer of this set of exercises is Arnold Kegel (1894-1981), a gynecologist in the middle of the 20th century.
For effective preparation for the upcoming pregnancy and successful painless childbirth;
pregnant women to learn complete relaxation of those muscles that usually prevent the baby from being pushed out during childbirth
for the prevention and treatment of urinary and fecal incontinence;
for recovery after childbirth of tissues that have experienced strong stretching;
for the prevention and treatment of prolapse of the pelvic organs;
for long-term maintenance of sexual health, prevention of inflammatory processes in the genital area, resistance to the effects of aging on the body.

Enough information about these exercises on the YouTube channel.

Why I decided to do Kegel exercises:

Did not give birth;

She did not suffer from urinary and fecal incontinence;

I will say this, the reason is prevention and the effect of exercise on sexual life.

~ ~ ~ ~ ~ ~ ~ ~ ~ So, the beginning is the definition of muscles ~ ~ ~ ~ ~ ~ ~ ~ ~

I had no problems with the definition of the pelvic floor muscles.

Well, if suddenly someone has problems, then I would say that the easiest way (do without a finger in the vaginal opening - the second way), is to identify them during urination.

I'm sorry, but I write as it is.

When you go to the toilet "little", spread your legs and try to stop the stream of urine without moving your legs. The muscles that are used for this are the pelvic floor muscles.

The deed is done, the muscles have been identified.

~~~~~~~~~Exercise~~~~~~~~~

The very first thing I did: squeezed the muscles of the pelvic floor for 5 seconds. 5 second squeeze - 8-10 second break.

Repeat 10 times.

Then I switched to 10/10/10. 10 seconds squeeze, 10 seconds break. So, 10 times.

I did it 2 times a day.

The pace changed periodically.

Connected and "pushing out".

How would it be more accessible to explain ... We push, slightly, down. Akin to childbirth.

! Don't repeat my mistake: On the Internet, I came across information that one of the Kegel exercises is the periodic suspension of urination (what was during the diagnosis).

Did him too.

But the gynecologist said that if you do this often, the effect will be the opposite! "Intimate muscles" will weaken.

This exercise has been removed.

So my exercises are:

1. Compression is slow;

2. Compression is fast;

3. Pushing.

The object was not held in the vagina.

! Periodically, she complicated the exercise "Compression" - between the legs (in the upper part), while squeezing the ball (the exercise is performed while standing).

The size of the ball should not be small, and not huge.

Standard children's rubber ball of medium size.

~ ~ ~ ~ ~ ~ ~ ~ ~ What are the benefits of Kegel exercises ~ ~ ~ ~ ~ ~ ~ ~ ~

You can do them at any time (at home, on the street, at work), no one will notice!

They will only notice if you puff up, puff out your cheeks and blush with zeal.

Although, I read on the Internet that some women experience excitement, orgasm while doing Kegel exercises.

~ ~ ~ ~ ~ ~ ~ ~ ~ My remarks ~ ~ ~ ~ ~ ~ ~ ~ ~

Exercises can be done both sitting, standing and lying down.

Only under the head you can not put a pillow, a roller.

Every time you exercise, you need to empty your bladder!

“I will tolerate nothing” does not work here - you can do harm.

When exercising, I do not strain the abdominal muscles - only the “bottom” should work!

I determined for myself that, as with any physical exercise, it is very important how you breathe.

I constantly tried to avoid holding my breath, always: deep inhalation and deep exhalation.

~~~~~~~~~ How long have I been doing these exercises ~ ~ ~ ~ ~ ~ ~ ~ ~

First time every day.

At the moment it has become a habit, but I can skip a day or two.

~ ~ ~ ~ ~ ~ ~ ~ ~ Result ~ ~ ~ ~ ~ ~ ~ ~ ~

The result was already noticeable after 3 weeks of classes:

Increased libido. Increased sensitivity.

The sexual life with the husband has changed.

Became more intense and interesting.

I know that after these exercises, the girls experienced such a nuisance as ... I don’t even know how to describe it correctly - sounds, gurgling, during sex.

~~~~~~~~~ Summing up ~ ~ ~ ~ ~ ~ ~ ~ ~

The exercises are very simple and easy to do! It takes a little time, no cost.

I am very pleased with the result!

By the way, there are also Kegel exercises for men (training of the pubococcygeus muscle).

So, if you persuade your man to work out, there will be even more pleasure from love / sex!

A cycle of classes designed specifically to keep the muscles of the vagina in perfect condition is called wumbling. With their help, it is much faster to cure urinary incontinence, anemia and sagging muscles in the intimate area. Thanks to wumbling, a full preparation for childbirth is carried out and recovery after them is facilitated. Classes to strengthen the muscles of the vagina are quite simple, and therefore they remain in the memory very quickly and are even easier to perform.

It is carried out during urination. For the successful implementation of this exercise, it is necessary to interrupt and hold the excretion of urine for at least 2-3 times for several seconds. This becomes possible due to the vaginal input muscles, and they must be trained in the very first place.

After that, during the day, you should perform at least 25 times the exercise presented. For this you will need:

draw in the primary muscles and compress them very strongly;
hold them in a similar position for about 10 seconds (you should bring this period of time to five minutes);
while breathing at the same time you need to evenly, without holding inhalation and exhalation.

It is advisable to carry out these workouts for the vaginal muscles in each of the body positions: both standing and lying down. Therefore, if they are carried out exclusively while sitting, then during childbirth it will be extremely difficult to “activate” them.

Exercise two

This lesson is aimed at alleviating attempts. The key to proper implementation lies in the alternate compression of the muscles of the anus and the inlet muscles into the vaginal area. You must first strain as soon as possible and just as forcefully relax the anus. After that, similar actions should be done with the vaginal area. The complex will need to be repeated 15 to 20 times.

To enhance the effect, the lesson can be carried out in combination with breathing training. This is carried out according to the following algorithm: exhalation, holding the breath, contraction of the vaginal muscles, inhalation, in which the muscles are still in tension. Only after that it is permissible to relax them and exhale. It is best to repeat the presented cycle of classes together with the sphincter.

Exercise three

It will be remembered by many, because it can be carried out as part of a sexual intercourse. For proper implementation, one should imagine that something is pushed out of the vagina due to its muscles. When implementing this exercise, you need to feel what is the difference between the muscles of internal and input values. Such an easy exercise will appeal to each of the partners.

It is permissible to use some small object, for example, a ball on a dense and durable thread (it can be purchased at a sex shop).

At the first attempts, it may be difficult to perceive the work of the muscles, however, thanks to such an object, it will be much easier to feel it. You should do this exercise at least 5 times a day and eventually bring this amount up to 15 times. Over time, you can move from light balls to heavier ones.

Exercise Four

Training the abdominal muscles and thighs helps to further strengthen the vagina itself.

To carry out such a lesson, you must:

become, placing hands on the belt at the same level;
Spread your legs shoulder-width apart, turn your toes in different directions;
Slowly start squatting while bending your knees apart. Squats should be carried out as low as possible;
stay in this position for 12-15 seconds and rise as slowly as possible.

It is necessary to feel in full force how the muscles of the vagina function. It is necessary to carry out this complex from three to seven times.

An exercise can also consist of separate elements, but it will be most effective when they are all carried out together.

Video - exercise for training intimate muscles for women

Other ways to train

The well-known Latvian psychotherapist and sexologist Janis Zalitis advises female representatives to do one exercise as often as possible. To carry it out, you should insert a finger into the vaginal area and strain the walls so that they pinch it. The force must be such that it is impossible to pull out the finger.

At first, it will be very difficult to achieve such a result, but over time, the muscles of the vagina will be so trained that it will be possible to hold any object solely by the strength of these muscles.

Known to many since school days, the birch exercise can also provide significant assistance in strengthening the vaginal muscles. It is a shoulder stand. In this case, the legs should be raised up. They can also be leaned against a wall if it is difficult to maintain balance on the first attempts.

To strengthen the muscles in a similar position, the limbs must be reduced and parted to the sides with equal amplitude.

This exercise is also good because it will make it possible to optimize blood flow and resume the ideal degree of hormone activity.

Kegel complex

The classes, developed by the American gynecologist Arnold Kegel, include several types of exercises. Those that are performed lying down, in a sitting and standing position. Kegel has developed a significant number of different exercises, some of which are carried out exclusively at home. The rest are universal, because they can be practiced even while traveling by bus or subway.

Video - strengthening the pelvic muscles. Kegel exercises.

For example, "Hold", which can only be performed at home. For this you need:

lie on your back with a soft pillow under your head and neck;
bend the lower limbs at the knees and spread them apart;
tighten the muscles of the vagina, and try to keep them in this state for at least a few seconds.

After that, you need to relax, rest, but not for long, and only then continue. For the first time, it is desirable to carry out at least eight approaches, and then it is permissible to increase the number of times up to two or even three dozen.

Another exercise is called "Elevator". It is known that the female vagina consists of a number of rings. Together they form a "tube", and therefore it is easy to imagine that this is an elevator shaft. First of all, it is necessary to strain the lower muscle group as diligently as possible. After that, without weakening the pressure, go to the next group (or floor) and so move forward, stopping for a certain period of time at each of the levels.

This is just part of the Kegel cycle. The rest imply variations of the previously presented workouts with special balls, which must be carried out in different poses.

Vaginal muscle trainers

“Working” with the vaginal muscles will be possible due to special simulators, which not only relieve some of the physical exertion. They also allow you to control the process itself, improving it and making it more efficient.

The first of them is pneumatic (acting thanks to compressed air) with a monitor. He takes on all the duties of a trainer, indicating when to activate the muscles of the vagina. It also makes it possible to alternate between stages of relaxation and tension. There is also a technology that determines how trained the muscles of the vagina are: from one to nine. Depending on this, the degree of intensity of the training process is selected.

No less modern variation is the electric pulse simulator. It runs on batteries like any smartphone. This simulator consists of two elements: a remote panel and a probe. The second is introduced into the vaginal area. A woman just needs to select the desired program on the display, which will determine the strength of the micropulses. After that, you can relax for several hours, during which the simulator will work.

At this time, the woman will feel how the impulses enable the muscles of the vagina to constantly contract. Such sensations are not associated with even the slightest discomfort and are perceived as minor vibrations that can even awaken erogenous zones.

Training the muscles of the vagina is an activity that will enable the female representative to prepare for childbirth and quickly restore her strength after them. Also, strong vaginal walls are the key to a good sex life and slow down the natural aging process.

After the birth of a baby, many face a problem in their sexual life, it also happens to older women, and sometimes even young girls complain about the lack of orgasm. There is a solution to this issue - wumbling, or a special set of exercises for training intimate muscles. Thanks to this approach, you can fully feel your sexuality, easily achieve pleasure and please your partner.

Orgasm control skills are acquired, both one's own and a partner's;

The body prepares for painless childbirth;

Exercise also strengthens the abdominal muscles and pelvic floor;

Reduces the appearance of cellulite;

Another indisputable plus of training intimate muscles is that most of the exercises can be done anywhere - at work, at home, on the bus, theater or bed.

Arnold Kegel complexes:

10 seconds intensely squeeze and unclench the muscles. Repeat 3 times with a 10 second rest. Then repeat squeezing and unclenching for 5 seconds, alternating with a 5 second rest. Repeat the exercise 9 times. Next - squeeze the muscles for 30 seconds and relax the same way, repeat 2 times. At the end, repeat the first part of the exercise once.

Squeeze your intimate muscles for 5 seconds, then relax them. Repeat 10 times. Then 10 times at a fast pace, squeeze and unclench the muscles. Rest 10 seconds and then do 2 more reps. Squeeze the muscles and try to hold them in this position for 2 minutes. Rest 2 minutes and start the exercises again.

Squeeze and unclench intimate muscles 30 times. Then 40 times... 50 and so on. Gradually increase the number of compressions to 100 times. At the end, squeeze the muscles very strongly and hold them in this position for 30 seconds, rest for 30 seconds. Repeat the exercise first 5 times.

Squeeze and unclench the muscles for two minutes. Take a break and squeeze for 5 minutes ... Gradually bring the exercise to 20 minutes. You need to do this exercise 3 times a day.

Exercise 1

2 minutes alternately contract the muscles of the anus, then the vagina. Then tense everything for 10 seconds and rest for 10 seconds. Do 3 sets. Do this exercise 5 minutes a day.

Exercise 2

Strongly tighten the muscles of the vagina, as if trying to pull in and hold something. Stay in this position for 5 seconds. Relax and gradually increase the time to 5 minutes.

Exercise 3

Sit on the floor, stretch your legs, and put your hands on your knees. Move forward by alternately tightening the buttocks. The knees can be slightly bent, but straighten them before each subsequent tension. Do the exercise for about 5 minutes and rest. Repeat 3 times.

Exercise 4

When urinating, hold the stream as long as you can, and then try to push it out with force. Repeat as much as you can. You can imitate such movements simply by sitting: squeezing and pushing the air with your vagina.

Exercise 5

Stand with your feet shoulder-width apart and slightly bend at the knees. On the count of times - take a deep breath and tighten the sphincter. On the count of two, sit down and exhale. Relax and repeat the exercise for 4 minutes.

Exercise 6

Lie on your back, bend your knees slightly, place your feet shoulder-width apart. Within 2-3 minutes, rhythmically raise and lower the pelvis. Rest and repeat 5 times.

Exercise 7

In the previous pose, lift the pelvis, but at the same time tighten the muscles of the thighs, buttocks and sphincter. Do 1-2 minutes. Take a rest. Repeat 5 times.

Exercise 8

Similar to the previous one, only the feet must be closed.

Exercise 9

Squeeze your intimate muscles slowly during intercourse. Then try to alternate the intensity and frequency of contractions. For your partner, this will be the most enjoyable exercise.