Perhaps every woman has heard about the need to train intimate muscles. Exercises for the vagina will really benefit any girl, as they can solve various personal problems, including postpartum ones. Mastering gymnastics is very easy if you follow the instructions.
Material Content:
What signs indicate weakness of the intimate muscles
Weakening of the tone of the intimate muscles is a serious problem for many women. Doctors attribute this phenomenon to a lack of estrogen and a sedentary lifestyle, resulting in poor circulation of the pelvic organs.
Weakness of the muscles of the vagina leads to the following problems:
- urinary incontinence;
- dissatisfaction with intimate life;
- frequent infectious diseases of the genitals;
- prolapse of the uterus.
Of course, the last ailment is an extreme degree of pelvic floor muscle weakness. This is preceded by long years of life with other problems, including arbitrary urination during tension of the muscles of the press and pelvis, and a lack of satisfaction when having sex. Weak muscles lead to damage to metabolic processes in the pelvic organs, as a result, the natural effect of arousal is disrupted and sensitivity decreases during proximity with a partner. Lack of intimate lubrication, anorgasmia and discomfort during intercourse - all this should alert a woman. A simple and effective technique presented by specialists especially for the muscles of the vagina will help to solve such problems.
Exercise Preparation
There are several training methods - Kegel exercises, wumbilding, Muranivsky gymnastics. The simplest complex is the first named technique. The movements are very easy and do not require special equipment, unlike wumbilding, in which vaginal balls are used.
In addition, Kegel exercises are considered the first step in strengthening muscles. They help to feel better your vagina, learn to control the muscles of the pelvis, and at the same time solve problems such as involuntary urination.
Before moving on to gymnastics, you need to understand how intimate muscles work. The preparation is to be able to feel what to work with. For this, it is necessary to stop during urination without emptying the bladder to the end. At this moment, the work of the intimate muscles will be clearly felt. The sensation must be remembered and be able to call again at any time, regardless of the availability of the toilet.
The second method of such testing is to insert a finger into the vagina and try to cover it with walls. This is quite difficult to do, and, as practice shows, beginners rarely cope with this task. On the other hand, the inability to squeeze a finger indicates the need to learn gymnastics to achieve the goal.
Training on strengthening the muscles of the vagina according to the Kegel technique
This exercise system was originally developed to solve the problem of urinary incontinence in the postpartum period. However, time has shown that simple exercises developed by Kegel support the entire genitourinary system, so today they are used to prepare before childbirth, strengthen the muscles of the pelvic floor and accelerate the recovery of the vagina in the postpartum period.
- It is necessary to start the training with a simple exercise, the completion of which requires you to keep the muscles in tension. When this action is brought to automaticity, you can move on to other actions.
It is necessary to lie comfortably and stretch your legs, you do not need to compress your hips. Then tighten the intimate muscles and hold the tension for as long as possible. After relaxing, rest and repeat the movement. This exercise is recommended for 10 minutes.
To go to the next step, you need to learn how to control muscles, so the first exercise over time, you need to begin to master sitting and standing. The optimal frequency of training is daily for half an hour. When a woman is able to feel intimate muscles in any position, gymnastics can be complicated by new exercises.
- Squeeze the vagina for 10 seconds, then relax for the same amount of time, and then repeat all over again. There is tension on the exhale, relaxation on the inspiration. The muscles of the buttocks and abs should be relaxed at this time. Do the exercise 40 times.
- Lie on your back, legs bent at the knees and stand on the floor, arms extended along the body. Raise the pelvis, at the same time "pulling" the muscles of the vagina, linger for 10 seconds in the accepted position. By “retraction” is meant a movement as if a woman is trying to suck in as much air as possible with her vagina. Repeat 10 times.
- Squeeze the muscles, and then relax. Repeat for two minutes. The goal of this stage is to make both types of movements as large as possible in the specified time.
The presented exercises for intimate muscles should be performed daily, otherwise there will be no effect. You can check the result of training yourself by trying to squeeze a finger inserted into the vagina. When it finally succeeds, you can move on to mastering other techniques.
Vumbilding at home
For vumbilding you will need special simulators - vaginal balls or a special Muranivsky device. To increase the tone and narrowing of the vagina, vaginal balls for beginners are great. They are quite large in size, so they hold well inside the body.In each device, the center of gravity is shifted, which causes the intimate muscles to contract with any change in body position.
To deal with such objects is not difficult at all - you need to insert the balls into the vagina, having previously lubricated them with a lubricant, and then simply move around the apartment, holding the balls inside. For the first few times, this will be very difficult, discomfort may occur, but over time, the muscles will strengthen so much that wearing balls will cause excitement and pleasure.
A set of exercises for the postpartum period
As a rule, doctors recommend using standard Kegel exercises after childbirth. However, they must be done slowly and carefully. You can supplement the training with a special set of movements to reduce the uterus.
To perform the first exercise, you need to get on all fours, knees apart and, leaning on straight arms, make a sharp exhalation, while protruding the stomach. Hold in this position for a few seconds. On inspiration, draw in your stomach as much as possible and stay in this position for 2-3 seconds.
Another effective exercise to restore the tone of intimate muscles after childbirth is the tension of the anal sphincter. Exercises are performed in two ways, alternating them. First, the anus is slowly squeezed, increasing tension, then it is held in this position for 10 seconds, and then slowly relax. The second option is a quick intensive compression and relaxation of the sphincter within a few minutes.
Such training is allowed to start 60–80 days after discharge from the hospital. It is recommended that you first consult with a gynecologist, especially if a cesarean section has been done.
Contraindications
Exercise should be abandoned in the presence of malignant and benign neoplasms of the uterus and ovaries. A cyst and myoma also exclude the presented complex. Exercise can not be performed for any infectious and inflammatory diseases, as well as during menstruation.
- With the prolapse of the vagina and prolapse of the uterus, a doctor's consultation is necessary. In all other cases, it is also recommended that you first consult with a specialist on how best to perform the exercises.
As you can see, mastering the technique of strengthening intimate muscles is quite simple. Regular classes will help solve health problems and awaken your own sexuality. Quick results should not be expected, but after about 2–4 weeks (depending on the initial state of the muscles), you can notice the first positive changes.
