Intimate gymnastics exercises for women: benefits, types of complexes

Types of gymnastics for women.

Level of difficulty of training.

Basic exercises for working the pelvic floor muscles.

Intimate gymnastics is an excellent solution for normalizing hormonal levels and maintaining a woman’s health. This is a whole set of exercises, the action of which is aimed at strengthening the muscles of the pelvic floor and the whole body, restoring blood flow and the functioning of internal organs.

In yoga, tantra and many other areas, there are branches that specialize specifically in working the muscles of the perineum. In the east, their implementation was considered a real tradition and the best way to prolong the youth and sexuality of the female body. And today, intimate gymnastics exercises for women after a serious transformation remain relevant and no less effective.

How to find the right muscle

You need to learn to find the training object. This is the pubococcygeus or PC muscle. It connects the bottom of the inner surface of the pubic (pubic) bone and the top of the tailbone. In close proximity to it is the prostate gland. It has many other names that confirm its meaning - the muscle of love, the muscle of potency.

Every man can check her work in the toilet, relieving himself. By holding urination for a minute, you will feel the right muscle tense. Raising the testicles serves as a kind of control.

The second option for detecting the potency muscle is recommended to be performed with an erect penis. Tighten the muscle, causing the penis to “bounce.” A hand placed on the perineum will help determine the muscle you are looking for.

When can you start exercising?

If a person is able to voluntarily tense and weaken the PC muscle, then the first thing to do is to bring the “relaxation-contraction-relaxation” process literally to automaticity. To do this, the following technique is recommended:

emptying the bladder;
lie on your back, legs bent at the knees and hip joints, arms along the body;
Tighten the pubococcygeus muscle for 5 seconds, relax for 5 seconds, break for 10 seconds, repeat the cycle 10 times;
We do 3 such approaches 3 times a day.

You can do this intimate workout during the day in the car, in a traffic jam, standing at a bus stop waiting for transport, and even while walking in the park.

At the same time, it is important not to lose your breath, breathe evenly and calmly. Tension goes on inhaling, relaxation goes on exhaling.

Upward Dog Pose

This is a famous yoga pose. It allows energy and blood to flow to your pelvic area. Also, doing this exercise strengthens your lower back, which will help you avoid injuries in bed and in the gym.

How to do it: Lie on your stomach, feet shoulder-width apart. Hands in support while lying down. The palms are clearly under the chest. Leaning on your hands, while inhaling, you should smoothly lift your head and torso up, then you should bend your back and move your shoulders as far back as possible. Breathe deeply. Fix your body in this pose for 15 seconds or more. In a more advanced execution, the hips are lifted off the ground.

Kegel complex - step by step implementation

Basic Kegel exercises for men have been supplemented over time with others aimed at controlling the process of relaxation-contraction of the pelvic floor muscles. Let's look at the step-by-step implementation of classical Kegel gymnastics.

Step one . Relaxation is tension.

The cycle consists of 3 seconds of tension and 3 seconds of relaxation. Starting with 20-30 cycles a day, by the end of the week, increase the exercises to 50. Follow the advice - pump your muscles every day for at least 2 weeks.

Step two . Learn to tense your PC muscle independently of others.

At the initial stage, almost no one succeeds in achieving isolated muscle tension. At the same time, the muscles of the pelvis, buttocks, abdomen, legs and even the face tense.

We increase the load and number of cycles gradually, taking as a basis those that can be performed easily and freely. The principle of the second step should be gradualism and consistency.

Step three . We lengthen the compressions and shorten the relaxations.

In this step the ratio in the loop changes from 3:3 to 10:4:

10 s. increased tension, 4 seconds relaxation. Increase the number of repetitions to 70-100. Can be divided into 2 approaches - morning and evening.
The duration of the 3rd step is 1 month.
Having correctly completed the 3-step system, you are ready to begin variations - extending the tone time or gentle frequent alternations: tone-relaxation or gradually move on to new Kegel exercises at home.

Benefit

Any woman should definitely master at least a few exercises to work the pelvic floor muscles. The benefits are enormous and noticeable within a week:

Prevention of many gynecological diseases.
Preparation for a successful pregnancy with a mild, painless course.
Safe childbirth without injuries, tears and sprains. The ability to easily give birth naturally.
Fast, effective muscle recovery after pregnancy.
Improving the quality of intimate life with a partner.
Delaying the onset of menopause, preventing changes in the body due to menopause.
Improving blood circulation prevents the occurrence of stagnation, which contributes to the development of tumors and unpleasant neoplasms.

Note. Intimate gymnastics brings not only benefits, but also harm. The organs of the human body are an interconnected system, therefore, along with working out the muscles of the perineum, it is necessary to remember about other muscles. You will never get rid of pelvic prolapse if your legs and hips do not act as a reliable frame for the organ ligaments.

How can you enhance gymnastics?

If women's intimate muscle massagers in the form of balls (1 or 2 balls) have been used for a long time, then the Kegel exercise machine for men was developed 2-3 years ago.

This is a modern device that resembles a thick pad, it is used externally - the man simply sits on it with the perineal area and receives a massage in accordance with the program specified on the smartphone. The instructions suggest using the trainer as a wearable trainer in shorts.

Kegel exercises for men are supplemented with complexes recorded in video lessons that make it easy to master these techniques at home.

Here are some of them:

Glute bridge - lying on your back, legs bent, feet pressed to the floor, arms along the body. Raise and lower your pelvis at a fairly fast pace, sometimes pausing for a few seconds at the highest point, while the LMB works independently;
Squat with knees spread - legs apart, squat with a straight back, arms forward;
Standing on all fours, pull the pelvic muscles inward and upward;
Walking on the buttocks - forward and backward;
Leg Raise - Lying on your back with your legs bent. Raise your legs until your thighs are perpendicular to the floor.

Reclining butterfly pose

This pose helps relax the thigh muscles. Both internal and external. It is these muscles that actively take part in the process of intimacy. This exercise will make you “always ready for battle.”

How to do it: Lie on your back, fold your feet one to the other. Pull them well towards the chest area. Be careful. Make sure your neck does not leave the floor. The spine and neck should be as relaxed as possible. There should be no pain in this exercise. Hold this pose for 15-20 seconds.

How to keep muscles toned

The tone of any muscle depends on how actively it works. You can check the condition of your pubococcygeus muscle in a very simple way.

The correct test is to put a small dry towel over your erect penis in the morning after you have strained it. If the towel doesn't fall, congratulate yourself - you got the result.

You can include this test in your daily exercise, continue to strengthen the muscle and after a while do it with a wet towel.

How to do exercises after prostatectomy

After removal of such an important organ as the prostate due to an adenoma or malignant disease, a man needs rehabilitation.

When discharged from urology, it is advisable to consult a doctor - how many days after the operation, and to what extent, can you begin to perform Kegel exercises in order to restore the genital area and urination, so as not to cause harm.

If the doctor does not prescribe special Kegel exercises, then usually after the patient’s physical condition improves, he can begin exercising. Let's take two exercises as an example.

1. Aimed at relaxing muscles.

Knee-elbow position, head resting with forehead on forearms. Remain in this position for about 2 minutes, relaxing the perineum as much as possible.

2. Muscle tension.

Lying on your back, legs slightly apart. Inhale through your nose, exhale through your mouth, raise your buttocks, tensing your pelvic muscles and feet (alternately).

Training difficulty level

All existing complexes and training programs are classified by difficulty level. Agree, it would be irrational for a beginner to immediately move on to complex exercises:

First level. Elements in this category are relevant for women with gynecological diseases or weak muscles after childbirth. By exercising every day, you can regain your former tone in just a few weeks. As soon as you start to feel the result, record it - reduce your training to 2 times weekly.
Average level. Such exercises are suitable for those with already strengthened perineal muscles. At this stage, they are already performed with pleasure and can be used during sex. Performing at an average level of difficulty no longer accepts stiffness of movement and tightness.
Advanced level. These are exercises using various devices and simulators. The difficulty of performing it lies in the fact that you need to feel your body, be able to control your own desires, which will allow you to more effectively perform gymnastics and indulge in erotic games with partners.

How is the complex useful?

The Kegel method has the following effects:

eliminates stagnation, improves blood circulation in the pelvic organs, this reduces the risk of developing prostatitis and hemorrhoids;
improves erection thanks to the potency muscle, which helps pump blood into the penis;
controlling the love muscle helps prolong sexual intercourse and prevent premature ejaculation;
against the background of Kegel gymnastics, orgasm, as a rule, will be noticeably different for the better;
facilitates urination, eliminates urinary incontinence.

Is there any harm from exercising? If you perform Kegel exercises correctly, observing the contraindications and the step-by-step approach outlined above, then nothing that would be unpleasant will happen, either psychologically or physically.

The best morning exercise: tips and tricks

Not all exercise is so good - for it to be useful and effective, it must be correct, enjoyable and safe. The best morning exercise must take into account the following criteria :

Immediately after waking up, you do not need to load yourself with very complex and heavy exercises - this can be a big blow to the heart.
It's better to start charging while still in bed. Lying in bed, do stretching, arching, twisting, bending your arms and legs.
Getting out of bed, wash your face and brush your teeth - this will help start the functioning of your brain and nerve cells. Only after this do you start your morning exercises.
It’s better to do it with lively rhythmic music that will lift your spirits and help you wake up.
It is important to breathe correctly. The better the cells and muscles are saturated with oxygen, the higher the body tone will be.
The morning complex for morning exercises should not be too active and exhausting, since your goal is to cheer up and not get tired. It should not be equal in intensity to a full workout, otherwise you may simply not have the strength left for an active and productive day.

It is important to do morning exercises regularly, every day. It is enough to devote 10-20 minutes to it - this will be quite enough. Exercise sets can be different, and below we will look at some of them.

Contraindications

In the absence of contraindications, any man over 16 years of age can practice Kegel.

Prohibited activities:

with vague pain in the groin;
with prostate adenoma;
for cancer;
for any acute inflammatory processes;
for hemorrhoids of 3-4 degrees;
for vascular pathology in the pelvis and legs.

Restrictions apply to men with arterial hypertension; they need to consult a doctor.