What is wumbling? Vumbuilding is a workout aimed at strengthening the pelvic muscles. Simply put, to strengthen intimate muscles. First of all, this is necessary to improve sexual relations, as well as for a better course of pregnancy and childbirth. In addition, regularly performed wumbling exercises are an excellent prevention of female diseases. The history of wumbling dates back to the times of geishas, who had 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. It is largely thanks to the skill of mastering intimate muscles to perfection that geisha gained their fame.
Why women need Kegel exercises
To train the pelvic floor muscles, which perform several functions:
- They hold the internal organs in their proper places: the bladder, uterus, rectum and small intestine, preventing their prolapse.
- Provide vaginal tone. That is, they make it narrower and more elastic. And the narrower the vagina, the greater the sensitivity during sex and the brighter the orgasms.
- Protects against accidental stress incontinence (for example, while sneezing, lifting heavy objects, or running).
Without regular exercise, Kegel muscles weaken with age and can no longer effectively perform their functions. The result is a rapid decline in quality of life.
If, let’s say, you can still come to terms with occasional urinary incontinence by using pads, then the prolapse of internal organs is fraught with serious health problems. And a vagina that has lost its elasticity spoils the whole thrill of intimate life.
There is only one way out - to exercise.
Contraindications to intimate gymnastics
Despite all the benefits of physical activity for the muscles of the intimate area, it is not suitable for everyone. To avoid getting harm instead of benefit, check out the list of conditions in which it is prohibited to practice the Kegel technique:
- cervical erosion, muscle contraction aggravates the condition of the epithelium;
- oncological diseases;
- the presence of benign tumors, cysts;
- gynecological or urological diseases of an inflammatory nature;
- pathologies of the heart and blood vessels (severe varicose veins, thrombophlebitis);
- postoperative period;
- uterine bleeding.
To be completely sure that there are no contraindications, consult your gynecologist. The doctor will not only identify possible problems, but also give useful practical advice on performing gymnastics.
How to do the classic Kegel exercise for women
Gynecologist Arthur Kegel, who gave the world knowledge about such important muscles, proposed the simplest possible scheme for training them.
Squeeze your muscles for 5-7 seconds. Unclench. Repeat 10–12 times.
The beauty of the classic Kegel exercise is that you can perform it unnoticed and in almost any conditions: even standing on the bus, even sitting in an office chair, even lying on the couch in front of your favorite TV series.
However, over the 70-odd years that have passed since the creation of the classic exercise, more advanced options have appeared. They tighten muscles faster and more efficiently.
How to Do Advanced Kegel Exercises for Women
All seven exercises will take no more than 10 minutes. But to achieve the effect, it is enough to choose any three and do them at least once a day.
Most often, the starting position is any comfortable: sitting, standing or lying down. It is important that you feel as comfortable and relaxed as possible.
Quick cuts
Perform the classic Kegel exercise 10 times, with one caveat: you need to contract and relax the muscles as quickly as you can. Give yourself a rest for 7-10 seconds and repeat the high-intensity workout.
What's the point. Training, the goal of which is to do the maximum number of movements in the minimum time, helps increase muscle endurance.
Inhale-exhale
Take a deep breath, gradually squeezing your Kegel muscles as hard as you can. When you realize that you no longer have the strength to take in air or squeeze your muscles, hold the position for 3-5 seconds. Then slowly and smoothly relax while exhaling deeply. Repeat 4-5 times.
The main thing is to concentrate on the pelvic floor muscles during long inhalations and exhalations.
What's the point. Feel the muscles. This will force the Mind-muscle connection training principle: influence of muscle strength and training experience during a pushing movement. them to work more actively and will make the training more effective.
Pushing
Repeat the exercise from the previous paragraph with one amendment: exhale not slowly, but sharply. And at the same time, just as sharply relax the Kegel muscles, as if using them to push air out of the vagina. Repeat 4-5 times.
What's the point . Inhalation and exhalation help you concentrate on a variety of muscle loads.
Hold
Squeeze your Kegel muscles as hard as you can and hold for 10 seconds. Do 5-7 repetitions, each time increasing the time of muscle tension by 1-2 seconds.
What's the point . Under static load. A classic example of static exercises for the whole body is the famous plank. Statics has the same effect on the pelvic floor muscles: it makes them more responsive and elastic, improves metabolism, and increases strength.
Elevator
Imagine that you are going up an elevator. Tighten your pelvic floor muscles harder as the “elevator” reaches a new floor. Having “climbed” 10–15 floors (as far as your strength allows), begin to “descend”, also gradually and consistently relaxing your muscles. Do 3-4 full ascents and descents.
What's the point. Prolonged graded tension is also a kind of static load with all the ensuing consequences for muscle strength.
Gluteal bridge
Lie on your back, bend your knees. Without lifting your feet and shoulders from the floor, lift your pelvis as high as possible. There is no need to squeeze the Kegel muscles. Hold for 5-10 seconds. Get down. Do 15–20 reps.
What's the point. During this exercise, a lot of blood flows to the pelvis. This nourishes the pelvic floor muscles and female genital organs, which can ultimately give you a magical feeling during sex. In addition, the bridge perfectly strengthens the buttocks.
Dancing for your hips
Feet are shoulder-width apart, palms are on hips. Move your hips from side to side, bending your knees slightly. At the far left or right point, squeeze your Kegel muscles as hard as you can. And relax them when your hips begin to move in the opposite direction. Do 20-30 dance moves.
What's the point. This exercise improves blood circulation in the pelvic muscles and genitals. And it strengthens the buttocks and lower abdomen, making it flatter.
How to do Kegel exercises with exercise machines
Exercise machines designed specifically for the pelvic floor muscles will increase the effect of the exercises.
Vaginal balls
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Your job is to prevent the balls from falling out of your vagina during exercise. This creates additional stress on the muscles and makes the workout more effective.
Both regular vaginal balls and balls with programmable vibration, which makes the muscles work even more intensely, are popular.
What to buy:
- Balloons NS Novelties Inya, 2,200 rubles →
- Silicone balls with a shifted center of gravity Silicone Ben Wa Balls, 1,908 rubles →
- Metal balls of different sizes California Exotic Novelties Graduated Orgasm Balls, 1,690 rubles →
- Small balls with a shifted center of gravity Love Balls, 477 rubles →
- Balls with vibration and control panel Jelly Pink, 1,368 rubles →
Smart Kegel trainers
These devices, which look like small silicone vibrators, will make your muscles work harder. Many models of smart trainers are synchronized with mobile applications for Android or iOS. The application allows you to program the frequency and frequency of vibrations.
What to buy:
- Smart vibrator Adrien Lastic Mini Romeo 2 with remote control, 9,500 rubles →
- We-Vibe Sync smart trainer with the ability to remotely control from a smartphone, 14,900 rubles →
Vibrators for electrical stimulation
In addition to vibration, such a device is equipped with a mode for generating weak pulse currents. They cause additional contraction of the pelvic floor muscles during exercise.
What to buy:
- Intelligent pelvic muscle trainer Mystim Electric Eric, 9,504 rubles →
- Double-sided vibrator with electrical stimulation Nalone Electro, 8,316 rubles →
Vumbilding simulators
Exercises for developing intimate muscles are certainly very effective. However, it is believed that, on their own, they will never give the same effect as when combined with special intimate exercise equipment. 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 your vaginal muscles. As soon as you feel the first successes in your classes, you can safely practice at home. What types of exercise machines are there, how do they work, and where can I buy them?
- The most effective simulator for wumbling and wumfit training is the simulators of 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, and improve blood circulation to 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 them with an antiseptic. In addition, lubricate them generously.
Exercises with balls must be practiced strictly after permission from a professional wumbling trainer (!!!). Insert the balls into the vagina and hold them without releasing them using the intimate muscles. To begin with, perform the exercise for one to two minutes, gradually increasing the time. An exercise that is more complex in technique is moving the ball into the vagina using only the intimate muscles. Once you learn how to control the muscles, you can do it without much difficulty. The next exercise is to push the ball out of the vagina one at a time 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 offering resistance with your intimate muscles.
- Vacuum trainer . It is a rather complex device, and at first it may seem almost impossible to understand. 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.
- Weight simulators . The device is a ball to which a load can be attached. Usually during training they attach a bottle into which they pour water. Each time during classes, you should pour a little more than the previous one. The maximum amount of weight allowed for the simulator is up to 2 kilograms.
- Vaginal expander . This device works similarly to a conventional manual expander, but is intended for training intimate muscles.
In order for wumbling exercises to have a tangible effect, you need to be very careful about the technique of their implementation. You need to train constantly, without missing a single day. After you have learned to feel your muscles well, you must use exercise equipment during training. Only they will help you understand how to strengthen the vaginal muscles 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. If you stop exercising, after a very short time the muscles will return to their previous shape, and the exercises will have to start again.
Only persistence 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 give an unforgettable surprise to your sexual partner! Good luck to you!
When not to do Kegel exercises
Do not exercise or stop training if you:
- Do you want to go to the toilet? Before starting exercise, you must empty your bladder and bowels.
- You are experiencing discomfort or pain. This may be due to the fact that you are doing the exercises incorrectly Kegel exercises: A how-to guide for women, and in this case you should not expect any benefit. Consult your gynecologist about this.
- You do not notice improvements with Kegel Exercises 3-4 months after starting regular exercise. This point is also worth discussing with your doctor.
If you are pregnant, have recently had a miscarriage, premature birth, surgery, or have been diagnosed with tumors, consult with your gynecologist before starting exercise just in case.
Is it possible to exercise during menstruation?
If you regularly do Kegel exercises for women, menstruation will be less painful. Many girls and women around the world experience severe pain, from which they save themselves with pills. But you don’t have to take strong medications every month. You can try to perform simple exercises to strengthen the intimate muscles and reduce the discomfort that occurs on “critical” days, if it is not associated with the presence of pathology.
During menstruation, Kegel gymnastics does not pose a threat to women, you just need to avoid overloading the body. You cannot immediately go for a record - the number of repetitions and the time of muscle contraction are increased gradually.
Charging should be postponed in case of infectious diseases of the genitourinary system. Only after consulting a doctor and making a diagnosis, having completed the prescribed treatment, can you resume gymnastics as soon as your health returns to normal.
