Balls for intimate muscles. Kegel exercises - “Kegel exercises to strengthen intimate muscles. Before and after childbirth, as well as using vaginal balls. Kegel devices according to indications - which one is right for you

Balls for the vagina - this is one of the few massagers used to strengthen the muscles of the intimate area and pelvis. Since ancient times, this device has been used by women who had an active sex life. In eastern countries, this was a common occurrence. At the beginning of the last century, the gynecologist A. Kegel substantiated the need for the use of vaginal balls not only to improve the quality of sexual life, but also for the purpose of prophylactic training of the muscles of the perineum, and the prevention of diseases of the urogenital area.

What are

Vaginal balls (Kegel trainer) are spheres made from purified silicone, latex, plastic or metal.

Interest in vaginal balls has increased markedly in recent decades, despite the fact that they have existed on the domestic market for quite a long time. An increasing number of doctors (gynecologists, sexologists) prescribe this device to their patients.

There are the following reasons that contribute to the appointment of vaginal balls:

variety of sexual life (sexual games, increased libido);
training of vaginal muscles for completeness of tactile sensations (development of erogenous zones);
a decrease in the volume of the vagina by strengthening the vaginal walls;
preparation of the pelvic muscles in the prenatal period;
increased blood circulation in the tissues in the postpartum period;
treatment and prevention of diseases of the urogenital area (bladder, vaginal walls, urinary incontinence);
stabilization of the pelvic and abdominal organs.

Instructions for use

Vaginal spheres are used as prescribed by a doctor. The specialist will talk in detail about the methods of administration and the rationality of the application. If for some reason a woman refuses an additional consultation with a doctor, then watch the video with a detailed description at the end of the article.

Instructions for use include the following steps:

Toilet of the intimate area with the use of hygiene products. Additionally, the balls are cleaned with a soapy solution.
Complete emptying of the bladder and rectum. Using vaginal balls, you can feel the urge to urinate and defecate.
Pre-treatment of the vagina and the balls themselves with gel lubricant to eliminate discomfort before insertion. You can use an intimate lubricant purchased at a pharmacy or specialty store.
The insertion process can be vertical (raising one leg for convenience) and horizontal (in the supine position). This procedure resembles the introduction of a regular tampon during menstruation.
When inserting balls into the vagina, the pelvic muscles must be completely relaxed so as not to create additional resistance.
The balls introduced one at a time must be felt. To do this, first strain the hip muscles, and then the intimate ones. When a characteristic feeling of heaviness appears, the procedure can be considered finished.

Contraindications

The following circumstances are contraindications to the use of the pelvic strengthening device:

the period of pregnancy (especially the first trimester) in case of increased uterine tone;
infectious and inflammatory processes in the reproductive organs;
structural disorders of the epithelium, the presence of neoplasms in the vagina, cervix, cervical canal (warts, polyps, erosion, dysplasia);
early postpartum period (up to 3 months);
pain during use;
dryness of the intimate area (requires the use of lubricants).

When eliminating these symptoms, you can use balls to strengthen the muscles of the small pelvis. Silicone balls are used not only for the vagina. The introduction of silicone spheres into the anus stimulates the sensuality of the erogenous zones, which increases the interest in their use during sex.

How to choose

When using balls for muscle training for the first time, you should choose the smallest models from lightweight materials. Some of them are equipped with a cord for easy retrieval. At later stages, you can switch to models bigger size and material density.

It is necessary to get used to the sensation of a foreign body. Sometimes the balls can spontaneously leave the vaginal cavity, for example, when sneezing, coughing or exercising. Dropped spheres should be processed in the same way and re-introduced. The first procedures should not exceed 10-15 minutes. With each procedure performed, the time interval can be gradually increased.

Kegel exercises

Exercises with vaginal balls subject to the recommendations of the author, they will allow you to feel the effectiveness after 1-2 weeks from the start of use. The first procedure should not exceed more than 60 minutes during the day. Every 30 minutes, the vaginal muscles are trained, squeezing and unclenching them for 3 seconds for 1-2 minutes. Every day the interval is increased by 3 seconds. By the 10-day training course, the total duration of the procedure is 5.5 hours during the day.

The training complex consists of two types of exercises:

compressive-relaxing;
compressive-extrusive.

Compressive-relaxing exercises are carried out in several stages:

The first 15 times the muscles are squeezed-unclenched for 6 seconds. Then they switch to a fast pace 10 times, resting every 3-4 seconds. Tense muscles are held in this state for 90 minutes, and then rest for 2-3 minutes. The procedure is repeated.
Alternately squeeze-unclench the muscles with an interval of up to 20 seconds. The procedure is repeated, reducing the time by 5-10 seconds. After a 15-second rest, the procedure is repeated several times.
Squeeze-unclench the muscles for 1-2 minutes, alternately resting. Then the time is increased to 6 minutes. In total, the duration of the training is increased to 30 minutes. Enough 3-4 procedures during the day.

Compressive-pushing exercises are also carried out in stages:

15 times hold the muscles tense for 5 seconds, resting alternately.
Move to a faster pace, repeating reflex movements 10 times.
Attempts of medium tension are repeated several times for 5 seconds.

To achieve the desired effect, such procedures should be carried out regularly for 3-6 months.

Classes are carried out lying down, relaxing, or in a comfortable environment. Alternatively, you can choose the time to watch your favorite TV show.

Analog devices

Science does not stand still, and modern specialists are developing new improved models for conducting a complex of special exercise aimed at maintaining tone and strengthening muscles pelvic floor(wumbling). Intimate fitness involves the use of the following simulators:

Airbee;
Pelvic Toner;
Magic kegel master.

Vaginal balls allow wumbling at home. Modern models are equipped with additional devices that allow you to control the process of performing exercises.

The developments of the doctor A. Kegel and the engineer V. L. Muranivsky have been improved over the past decades. After reading the instructions, you can use them yourself, adjusting the load and time of the classes. Which model is preferable can be found out from customer reviews and manufacturers' recommendations. The cost of the simulator is higher, the more additional devices it has. Some craftsmen try to make such a device on their own, having familiarized themselves with the developments. No physician would recommend such a device because of the perceived health hazard. To avoid unpleasant disappointments and financial losses, it is better to spend time consulting a specialist.

Exercise machines equipped with an electric pulse allow you to achieve quick results without much effort on the part of a woman. It is enough just to set the desired program. Light vibrating impulses have a stimulating effect on the vaginal muscles.

Simulators with pneumatics (chamber) are recognized as no less effective. The desired result can be achieved after 2-3 months of use. However, they are not very convenient to use due to the required constant assembly of component parts, limited freedom of action, time and place of training.

The easiest to use are universal mechanical models that can be adjusted independently.

You can also develop vaginal muscles with the help of vaginal beads, cones, jade eggs. Which option is most acceptable, the woman decides on her own. In any case, the help of a specialist will not hurt.

If a woman has decided to use vaginal balls, then you need to tune in to a long course of classes. Regularly performed exercises and additional consultations with a doctor guarantee a positive result.

METHODS OF TRAINING THE INTIMATE MUSCLES OF A WOMAN.

Vumbilding, imbilding, intimate gymnastics, Kegel exercises, geisha techniques, vagiton, strengthening the pelvic floor, InControl, Intimate Fitness, G-fitness - all these are methods and practices for working with intimate muscles.

How well developed the intimate muscles of a woman largely depends on how easy the birth will be and how quickly the tone will be restored. intimate muscles after them, how much the changes associated with menopause will affect you, and even inflammatory processes in the pelvic organs.

FOR WHOM KEGEL EXERCISES IS USEFUL.

Kegel exercises are recommended for women:
. for the prevention and treatment of urinary incontinence;
. for the prevention and treatment of prolapse of the pelvic organs;
. for the prevention of inflammatory processes in the pelvic organs;
. to slow down the aging process and counter their effects on the body;
. to prepare for an upcoming pregnancy and easy, painless childbirth;
. to restore the birth canal and tissues after childbirth that have experienced severe stretching;
. to enhance sexual energy and attraction;
. to achieve and enhance the quality of orgasm;
. to enhance sexual sensations in a partner.

Developed, strong, controlled by a woman, intimate muscles increase sexuality and sexual desire, contribute to the easy achievement of orgasm, increase its intensity, both for a woman and for her partner.

WAYS OF DEVELOPING INTIMATE MUSCLES.

Kegel exercises are exercises for restoring the pelvic floor, developed by the famous doctor Arnold Kegel back in the middle of the last century.

Kegel exercises are the most famous method of training a woman's intimate muscles. Other techniques, as a rule, are based on the classic exercises of Dr. Kegel.

Kegel exercises are exercises to strengthen and tone the pelvic floor muscles. In ordinary life, these muscles are practically not involved, therefore, over time or after childbirth, these muscles lose their elasticity and become weak.

Weakened pelvic floor muscles do not cope with their main function - supporting the pelvic organs, which can lead to organ prolapse, various diseases, quality deterioration intimate life, the appearance of such a nuisance as uncontrolled leakage of urine during laughter, coughing, sneezing, exercise.

Contraindications for wumbling (exercises for intimate muscles).

Pregnancy (in the early stages of pregnancy, exercises without objects are allowed, strictly in agreement with the gynecologist).
Sexually transmitted diseases.
Cystic formations in the ovaries.
Uterine fibroids (depending on the size and stability of the nodes, it is necessary to consult a gynecologist).
Inflammatory diseases of the pelvic organs in the period of exacerbation.

WHAT IS KEGEL EXERCISES.

Back in the middle of the last century, Dr. Arnold Kegel, a professor of medicine, a world-famous scientist, developed a system of exercises for women to treat urinary incontinence in women after childbirth (when coughing, sneezing, laughing) due to weakness of the pelvic floor muscles.

Did you know that according to statistics, 1 out of 3 women suffer from urinary incontinence?

Kegel exercises strengthened the pelvic floor muscles that support internal organs(womb, bladder, rectum) in anatomically correct position. Exercise made the muscles stronger and stronger, the organs fell into place and, accordingly, the problem of urinary incontinence went away.

Along with all the advantages of Kegel gymnastics, it should be noted that in women with serious gynecological problems and prolapse of organs, these problems cannot be eliminated by exercises alone. And at a young age, Kegel exercises are effective enough to prevent most gynecological problems, as well as improve the quality of intimate life.

Self-mastery of ways to train intimate muscles is easiest to start with simple exercises Kegel. The advantage of Kegel exercises is that you will not need to attend special expensive classes in order to strengthen the intimate muscles and organs of the small pelvis after childbirth or, simply, if you wish.

HOW TO IDENTIFY THE MUSCLES OF THE PELVIC FLOOR.

First, you need to correctly learn to determine where the muscles of the pelvic floor are located.

Lie on your back and place your finger in the vagina, against the side wall. Squeeze your muscles as if you want to interrupt urination. If you feel tension with your finger, then you have found the muscles of the pelvic floor, which will be involved in the exercises.

Another way to correctly identify the pelvic floor muscles. Sit on the toilet, while urinating, use your muscles to interrupt the stream of urine. Remember the sensations, this is how the classic Kegel exercise will look like.

Warning: do not practice constant exercises (with interruption of the urine stream) during urination, this should not be done often.

Empty your bladder before starting Kegel exercises.

IN WHAT POSITION TO PERFORM KEGEL EXERCISES.

For beginners, it is most convenient to perform in the following positions:

Lying on your back, legs slightly apart and bent at the knees, heels are on the floor. Place one hand on the lower abdomen, the other under the buttocks.
In this position, it is easier to feel how they contract. the right muscles.

Another option, lying on your stomach, stretching and slightly spreading your legs (one leg can be bent at the knee). You can put a small pillow under the pelvis.

THE PROCESS OF PERFORMING KEGEL EXERCISES.

Contract your pelvic floor muscles by pulling them up. Hold for 10 seconds.
Relax your muscles completely for 10 seconds.
Repeat this round 10 times for about 5 minutes 3 times a day (morning, afternoon and evening).
Beginners are advised to start with 3 seconds of holding tension, gradually bringing it up to 10 seconds.

TYPICAL ERRORS WHEN PERFORMING KEGEL EXERCISES.

It is wrong during the exercise to retract the navel, hold your breath, push the muscles of the pelvic floor down.

That's right - breathe freely, deeply, pull the pelvic floor muscles up.

WHAT ELSE SHOULD YOU KNOW ABOUT KEGEL EXERCISES?

Kegel exercises can be done lying down, sitting on a chair or standing, anywhere, unnoticed by others.

You can also do a round of these exercises before sneezing, coughing, or rising from a chair to prevent urine leakage.

HOW TO KNOW IF YOU ARE DOING THE EXERCISE CORRECTLY.

Most people feel the result after 4-6 weeks, but in the case of very weak muscles, this process can take up to 3 months.

You can independently check the force of contraction with a special device, an intermeter, with feedback. Dr. Kegel, to increase motivation, recommended to his patients to regularly monitor changes in the strength of the contraction of the pelvic floor muscles.

If you do not have results or if you doubt the correctness of the exercises, consult your gynecologist for advice. He will check the strength of contractions, help you correctly identify the muscles of the pelvic floor, and also advise additional exercises.

TRAINING OF INTIMATE MUSCLES WILL BE VERY USEFUL FOR ALL CATEGORIES OF WOMEN:

Young girls and older women for the prevention of gynecological diseases.

Women who have recently given birth to a child, exercises for intimate muscles will allow you to restore stretched vaginal muscles and narrow the vagina. As a result, not only the quality of personal life improves, but women's health will also be significantly improved, because. a weak, loose muscle has poor blood supply and is practically not supplied with oxygen, which leads to gynecological troubles.

Women with chronic diseases and problems of the pelvic organs.

Women who do not have the desired pregnancy for a long time.

For women who have reached the menopause, intimate gymnastics will help get rid of such troubles as urinary incontinence when coughing and sneezing, dryness and itching of the vagina, and frequent inflammatory processes in the pelvic organs.

Women who have sedentary work and lead a sedentary lifestyle.

Girls and women who want to improve their own sexuality or the quality of intimate life.

Attention! Training techniques are not intended for girls with an intact hymen.

KEGEL GYMNASTICS.

Kegel gymnastics was based on the techniques of slow compression, contraction and pushing out of the intimate muscles in different positions and at different tempos. The proposed variants of the Kegel exercise complexes strengthen the muscles of the pelvic floor and effectively cope with the manifestations of drip urinary incontinence in both women and men.

They master Kegel gymnastics in stages, from simple to complex, gradually increasing the complexity and duration of the exercises.

PRELIMINARY PREPARATION. DEFINITION OF MUSCLES.

Learn to feel the annular vaginal muscle, to highlight, without the participation of the abdominal muscles. To do this, place your finger, lubricated with lubricant, in the vagina, try to squeeze the entrance to the vagina without using the muscles of the press, buttocks or back. You should feel the right muscles tense and contract around your finger. Do not hold your breath, breathe evenly and deeply.

Another way to feel the pelvic floor muscles. To do this, sit on the toilet with your legs slightly apart. Try to stop the stream of urine during urination, do not help with your feet. The muscles that are used for this are the pelvic floor muscles.

BASIC RECEPTIONS.

Reception 1. Slow contractions.

Try to connect the correct breathing, perform muscle contractions while inhaling. In advanced versions of the exercises, compressions are performed in very slow steps.

Reception 2. Abbreviations (fast pace).

Perform alternate muscle contractions and relaxations at the fastest possible pace.

Reception 3. Pushing out.

When performing this technique, women need to tighten their muscles in the same way as when pushing with a chair or as when pushing during childbirth. Men, when performing this technique, need to push, as with a chair or urination.

BASIC EXERCISE.

Lying on your back, tense and relax the PC muscle (pelvic floor muscles) at a moderate pace 30-50 times. Gradually, every day, increase the number of contractions until you reach a total of 300 times.

After mastering this exercise, you can perform it unnoticed by others, at any convenient time, for example, sitting at a table, on the subway, when watching TV or talking on the phone.

Having learned how to easily perform 50 contractions, complicate the exercise.

COMPLICATED OPTION WITH SLOW RELAXATION.

The relaxation phase after compression should be carried out slowly, in 10 steps (stops).

COMPLICATED OPTION WITH SLOW REDUCTION.

Another option basic exercise- very slow, incremental contraction of the pelvic floor muscles.

Tighten the muscle very slowly. With each step, tighten it more until you feel that the entire pelvic region is fully tense, then quickly relax.

COMPLICATED VERSION WITH VOLTAGE DELAY.

After 30 contractions, squeeze the muscles and hold them in tension for 30 seconds. (later, the holding time can be increased to 100-120 seconds), then relax. Rest 30 sec. and repeat the exercise.

A COMPLICATED VARIANT IN A FAST PACE.

In this exercise, you should quickly compress / strain and relax the intimate muscles.

HOW TO COMPOSE A COMPLEX OF EXERCISES.

Alternate these exercises as you wish. Perform about 300 contractions a day in various combinations and in various positions.

As your pelvic floor and vaginal muscles get stronger, you will be able to do these exercises without difficulty. When the muscles get a good tone, and you have control over them, reduce the number of contractions performed to twenty per day.

Modern versions of gymnastics for the intimate muscles of a woman are usually based on the classic Kegel exercises. Their indisputable plus is that you do not need to attend expensive special classes in order to strengthen the intimate muscles and organs of the small pelvis after childbirth or at your request.

Attention! Perform only after first strengthening the pelvic muscles with Kegel Exercises or Kegel Gymnastics.

Step-by-step instructions for performing exercises with the KEGEL BALLS simulator - A technique for independent development. Alternatively, the Jade Egg trainer can be used.

WHAT THERE ARE TRAINING MACHINES FOR INTIMATE MUSCLES.

The first simulator for strengthening the muscles of the pelvic floor was proposed by a professor of medicine, Arnold Kegel, back in the 50s of the last century. Various options and modern modifications of the Kegel simulator are still used in many clinics around the world for the treatment and prevention of prolapse of the pelvic organs, drip urinary incontinence.

What you need to know to use intimate trainers safely.

The simulator for training intimate muscles must be made of high quality materials, have an international quality certificate and instructions for use. Reasonable pickiness in choosing will save you from low-quality, cheap fakes that can be harmful to health.

The simulator must be carefully looked after (washed, disinfected or boiled). The rules for storage and care are usually given in the instructions for each specific simulator.

Beforehand, it is advisable to prepare your muscles with the help of classic Kegel exercises or gymnastics for intimate muscles.

Consider examples of vaginal simulators that have become entrenched in the world practice of strengthening the intimate muscles of a woman.

Even in ancient times, stone or wooden eggs and similar objects were used to develop the muscles of love. The secrets of owning intimate muscles were considered secret and were available only to the wives of emperors and leaders. Mention of this can be found in the Kama Sutra and ancient treatises.

Jade eggs, which are hundreds of years old, can be seen in museums. Jade egg simulator, of course, only natural and high-quality, is good because jade stone has a powerful antibacterial effect and does not deteriorate with repeated boiling.

These days, the most common intimate muscle trainers are all kinds of vaginal ball/egg modifications.

SIMULATORS FOR INTIMATE MUSCLES WITHOUT FEEDBACK.

SIMULATORS FOR INTIMATE MUSCLES WITH FEEDBACK.

Feedback provides a woman with the opportunity to independently control the correctness of the exercises. It could be mechanical Feedback(a rod attached to a ball/egg, possibly even with a laser pointer), pneumatic or wireless (control values are shown on a pressure gauge or display).

MECHANICAL SIMULATORS-EXPANDERS FOR INTIMATE MUSCLES.

PNEUMATIC TRAINERS WITH ELASTIC VAGINAL CHAMBER.

Pneumatic simulators with an elastic vaginal chamber are a special group of simulators used in Russian and Ukrainian schools of wumbling / imbilding. The first such simulator was proposed by the Russian scientist V. Muranivsky. Pneumatic trainers with an elastic chamber are used to train intimate muscles with the creation of intra-abdominal pressure.

IMPORTANT! The use of such simulators without first strengthening the pelvic muscles can be harmful to health. It is not recommended to master such simulators on your own.

Exercises with vaginal trainers to strengthen intimate muscles are the only exercises that you cannot get in gym.

Strong pelvic floor muscles will provide you with healthy organs and save you from many health problems. A healthy pregnancy and the maintenance of vaginal strength, bladder and bowel health depend on them. The ability to control your pelvic floor muscles is important, sometimes crucial, to your intimate well-being.

Fortunately, like any other muscle group, the pelvic muscles can also be strengthened and trained. You don't need to go to the gym for this. The pelvic floor muscles are trained with Kegel exercises and special vaginal trainers.

Here you are already doing gymnastics for intimate muscles or classical exercises Kegel for women for 1-2 months and have already strengthened their intimate muscles quite well, but you want something more ... more sexuality, sensuality, and maybe admiration for your art of controlling the muscles of love, then it's time to master exercises with vaginal simulators.

Modern pelvic floor simulators guarantee the correct performance of Kegel exercises without the need for the presence of a doctor.

KEGEL EXERCISES WITH EXERCISES.

As you begin to feel your intimate muscles, you can perform exercises with simulators. It can be jade eggs or balls, or similar simulators.

Vaginal trainers made of quality jade are good because they can be boiled an unlimited number of times, and jade stone has a strong antibacterial effect.

IMPORTANT! You should only master simulators recommended by the manufacturer for independent work. Pneumatic and cargo simulators should be used under the supervision of an instructor, so as not to cause harm to health, not to unnecessarily relax the delicate muscles of the vagina with inept approaches.

KEGEL EXERCISES WITH THE SIMULATOR KEGEL BALLS.

This simulator is a vaginal balls of different diameters and weights, which are selected individually for beginners and advanced levels.

Discover a step-by-step guide to training intimate muscles with vaginal balls (the shape of such a simulator can also be egg-shaped).

STEP-BY-STEP INSTRUCTIONS FOR PERFORMING EXERCISES WITH THE SIMULATOR KEGEL BALLS.

Step 1: Find your pelvic floor muscles.

Feel the pelvic floor muscles by inserting one lubricated finger about 2 cm into the vagina. Contract your muscles as you would to stop a stream of urine. You should feel inside the tension of the muscles we need. Kegel exercises should feel like these movements.

Step 2. Insert the trainer.

Insert a clean simulator (before and after each use, the simulator is treated with an antiseptic) desired weight about 2 cm inside the vagina, using water-based lubricants for added comfort. The cord of the simulator remains outside the body.

Step 3. Find the most comfortable position.

For beginners or those with a weak pelvic floor, it is recommended to start in a prone position to ensure minimal muscle strain.

For achievement best results you should be able to comfortably use the machines while standing, as this promotes the most muscle contraction and ball lift.

Step 4. Find your workout rhythm.

The key to effective Kegel training is finding your rhythm.
You have to be gentle with your body and feel comfortable every step of the way. When performing a normal exercise, it is important to use the same amount of time for step 4 as you spent on step 2.

That is, if you hold tension for 6 seconds, you should relax for 6 seconds too. However, the rest period can be as long as you feel necessary before repeating the exercise.

Initially, to assess ability, a hold and rest of 2 seconds is recommended. Gradually, as the muscles strengthen, when you begin to feel more comfortable, you need to increase this time in steps of 2 seconds. For the most effective workouts, you should be able to hold contractions for 10 seconds.

Control your breathing.

Breathing throughout the exercise facilitates smooth movements and allows you to create a smooth rhythm for a more effective workout.

BRIEF SCHEME-INSTRUCTIONS FOR WORKING WITH THE SIMULATOR KEGEL BALLS.

1. Contract your pelvic floor muscles and lift the machine up.
2. Hold the contractions for 2-10 seconds, calmly, breathe deeply.
3. Release tension.

4. Relax and rest for as long as you need before repeating the exercise.
According to the Kegel scheme, you need to repeat the exercise 10 times. If this is difficult for you, you can reduce the number of repetitions to a convenient amount for you.

For effective training, a set of Kegel exercises is performed 3 times a week, for example, on weekdays.

Face-building.com - Intimate Fitness - Kegel Balls - Instruction Chart
IMPORTANT! At correct execution Kegel exercises, you should not help the movement of the exercise ball by tightening the stomach and squeezing the buttocks.

WHAT ELSE SHOULD YOU KNOW WHEN WORKING WITH THE SIMULATOR KEGEL BALLS.

How can I check that I am doing the exercise correctly?

There are two simple ways check that you are doing Kegel exercises correctly. You can use a lubricated finger to feel the bottom edge of the ball or a mirror to see the line move with each contraction.

How long should you keep doing Kegel exercises?

The pelvic floor muscles, like other muscle groups, require regular exercise to stay in top shape. That is why it is recommended to periodically repeat the exercises.

When do you need to increase the weight of the simulator?

If you want to achieve excellent results, after another 2-3 weeks, you can again increase the weight of the simulator.

For professionals, it is possible to link and carry two trainers together.

As each woman will develop at a different rate, it is important to build on your own level of personal comfort. Depending on your own abilities and the strength of your pelvic floor muscles, this may take some time.

ATTENTION! Pelvic floor trainers should not be used during pregnancy and in the early stages of postpartum recovery. In addition, women who have undergone genitourinary or pelvic surgery should wait at least six months before using exercise machines.

SIMULATOR JADE EGG.

You can work on this technique and jade egg simulator. Do not forget to wash a new jade egg with soap and boil before use. Then, cool the jade egg for 30 minutes. Lubricate with neutral lubricant before use.

One of the most loved sex toys for many women is the beautiful and useful vaginal balls. This is a great gift for every girl, because among the many varieties of balloons, you can choose what you will surely like and bring benefit and pleasure.

How to choose vaginal balls for training

About, what are vaginal balls I told you a little earlier.When choosing balls for training, pay attention first of all to the size and weight of the balls. It's better to start with simple options, with a diameter of about 3 cm and light weight. If you give a beginner with weak muscles a heavy barbell in the gym, he will pull his back instead of strengthening it. It’s the same here: if you choose balls that are too heavy for intimate muscles, you are more likely to stretch everything for yourself, rather than strengthen it. That is why I recommend that you first learn how to do Kegel exercises without additional accessories.

How to start intimate training

Feel your pelvic floor muscles, the very ones that hold all the internal organs in place and control the work of the sphincters. Gently contract the PC muscle, as if closing the anal sphincter, the entrance to the vagina and the urethra. If this is your first acquaintance with your body, you can put your palm on your perineum to feel everything better - under the palm of your hand, the body should be gently pulled upwards, as it were.

Many experts recommend checking to see if you are contracting while on the toilet in an attempt to stop urinating. Strong muscles they will easily “turn off the tap”, but even on initial stage so you can understand exactly where this muscle is and how it works.

Another way to make sure that you are moving your body is to insert your finger into the vagina and feel how the muscles of the entrance tightly wrap around it during the contraction. A man feels about the same (only more intensely) when you grab his penis with the muscles of the vagina. You can, for example, cough to understand what the muscles are capable of to the maximum now. And then compare after a month of training.

How to contract intimate muscles

Make contractions soft and smooth, preferably while inhaling, to pull everything up, and not “pull” down. Do not connect the press and buttocks, so as not to accidentally make a "squeezing" movement with the muscles. You can mentally imagine how, when contracting, you close all the sphincters and pull the muscle up, as if tightening the entrance to the vagina inward.

As you exhale, gently release the tension so that the muscle relaxes and “spreads”. It is during relaxation that the muscle is filled with oxygen and all the processes we need are launched. When you learn how to easily do such Kegel exercises 20-50 at a time several times a day, you should move on to training with vaginal balls. They will give you the opportunity to feel more and more finely regulate all processes.

How to prepare an intimate simulator for use

Wash the balls thoroughly before use, apply a couple of drops of lubricant to the entrance to the vagina and gently insert the balls inside (or one ball). Try to pull the entry muscles up during the insertion, helping to “suck” the balls inward. Play with the sensations by tightening and releasing the muscles and moving the balls inside. Feel how the balls tremble and vibrate slightly when moving - this not only excites, but also enhances your sensitivity. The more subtle sensations you can discern, the more pleasant you will be in sex.

Exercises for intimate training with and without vaginal balls

you can do various techniques muscle contractions. All these exercises can be done without balls, but with them, training will be more effective and more enjoyable. To begin with, practice doing slow retractions and slow relaxations, in the rhythm of a waltz - one-two-three, one-two-three. Do this movement as much as you want, but 20 times in one set, perhaps, can be considered the average level for training with balls. Do not forget to completely relax the muscles, you can check with your palm so that the body “spreads” and becomes soft at the moment of relaxation.

Holding voltage

The next movement is to pull the balls up and keep the tension in static. Static exercises are very effective for developing the strength of intimate muscles, so do not forget to do them, of course, with pleasure. Pull the balls up and count to five without releasing tension. If holding a steady grip for 5 seconds is too difficult, start with two or three. Relax gently and repeat the exercise for as long as you feel comfortable.

Frequent blinking

Another pleasant exercise is to blink quickly, tensing and relaxing your muscles as often as possible. This is a very pleasant movement, because the balls are very soft and very often vibrate, moving up and down, and massage your erogenous zones. Try doing these exercises for a minute without stopping. So you will very quickly increase blood flow to the pelvic organs, increase arousal and, quite possibly, want to move from training to pleasure.

Elevator

A fairly “advanced” exercise is the so-called “elevator”. Pull the balls up a little, lingering on the "ground floor" for a few seconds, then, without lowering it down, pull it up to the floor above, again holding for a few seconds, and another floor up, holding a little more. You can choose how many floors you will have - three or more. The more advanced you are in training, the easier it will be for you to "break" the force of entry compression into different "floors". Remember to lower the lift by slowly releasing the lift all the way down so that the pelvic floor relaxes and becomes soft.

Dance

Another nice and interesting technique ... in general, not really a technique, but rather a dance of intimate muscles. Turn on your favorite music and move the balls to the beat of the music. The main thing to pay attention to is not to forget about relaxation and in no case squeeze the balls down. During such a musical training, you will be able to experiment, combining all the techniques and various movements. By the way, body movements, especially the hips, will be another additional technique and bonus to your workouts.

All these exercises with balls will be not only useful, but also pleasant, because inside you will increase excitation and improve blood circulation not only due to muscle work, but also thanks to massage with balls and pleasant vibrations. Try doing them (without balls) during sex with a man - this will definitely not go unnoticed!

Where can I do intimate exercises

Experiment with exercises in different positions: standing, sitting, while walking. And don't forget about good mood and facial expressions! After all, these exercises can easily be done unnoticed by others while walking or even sitting in the office at work, if a slight smile plays on your face and your eyes shine, and the strength of tension and concentration of a stern athlete lifting a 100-kilogram barbell is not reflected.

An important nuance: do not walk with balls just like that, doing nothing. It's like taking dumbbells in your hands and, instead of doing some kind of arm exercises, just sit down and let them hang. You definitely won’t pump up your arms, but you can completely stretch your muscles.

What other intimate simulators are there

For even more interesting and effective workouts, there are special simulators , which respond with a force of vibration in response to a good squeeze, or even relay information about the quality of your workouts to an app on your smartphone.

With the help of such a simulator, you can create your own training programs, achieving the intended results. The principle of action remains the same: alternate tension with relaxation, and do not make downward movements.

Balls without a connecting thread are a more advanced option that is suitable for those who have been doing Kegel exercises for a long time, both without accessories and with balls. They are easier to “drop”, so the pelvic floor muscles are simply forced to be in good shape all the time during training. You can do all the same exercises with them as with ordinary balls, but you can completely relax only by removing the balls.

What's after a workout?

After training, do not forget to relax your muscles and gently pull the balls by the connecting thread, wash thoroughly and put them in a box for further training. Many girls worry that the balls can get stuck or lost in the vagina. I would like to remind you that the vagina, unlike the five-meter intestine, has a depth of about 12 cm, and its vaults are quite easy to feel with your fingers. Most likely, with a sufficient degree of moisture, a ball without a connecting thread will fall out of you as soon as you completely relax your muscles. This will be an excellent test for the ability to relieve stress. If they do not want to roll out, just pull them out with your fingers or pull on the loop.

How often can you do Kegel exercises?

You can train at least several times a day, bringing a total of up to 200 contractions or more, but I highly recommend it - better a little, but every day, than doing 500 contractions at once and then forgetting for six months.

Intimate training during pregnancy and in special situations

Be sure to take a break during menstruation - you should not load the body during this period. If you plan to exercise your intimate muscles during pregnancy, be sure to consult with your gynecologist if you can do Kegel exercises and if balls can be used.

If you already have intimate health problems, such as prolapse, you should start exercises without balls, and then choose one vaginal ball for yourself, which will take up less vaginal volume, and then move on to double balls.

An ideal option for buying a simulator for intimate muscles -set of vaginal balls, which will have both a shell for two balloons and a shell for one balloon, and the ability to combine the weight of the balloons and use them without a thread, as an advanced option.

Kegel exercises for women are a set of special exercises to strengthen the tone of the muscles of the intimate zone. Training performed according to the method of A. Kegel (an outstanding gynecologist of the 20th century) can improve the elasticity of the muscle fibers of the pelvic region and make them stronger. There are a number of factors that have a negative impact on this group muscles, these include: pregnancy, age-related changes, weight gain, pathological processes of the pelvic organs, as a result of which the muscular frame ceases to fully fulfill its main function - supporting the organs located in the small pelvis.

The prolapse of the organs of the pelvic area can provoke the development of various pathological conditions and significantly reduces the quality of sexual life.

As you know, Kegel exercises are a very effective technique, but what are they for? Gynecologists recommend performing such exercises for the following purposes:

Preparation for a planned pregnancy;
Preparing for a less painful, successful birth;
allow you to learn how to relax specific muscle groups that contribute to a more active promotion of the fetus through the birth canal;
Treatment and active prevention of the problem of incontinence of feces and urine;
Prevention of prolapse of organs located in the small pelvis;
Restoration of normal elasticity and contractility of tissues and muscles stretched during the birth process;
Support for active sexual health over a long period of time;
Prevention of diseases of the genital area;
Prevention of age-related changes.

Kegel exercises to strengthen the muscles of the pelvic floor are most effective if they are not used during their execution. gluteal muscles and abdominal muscles (abdominal muscles). To do this, you need to figure out exactly where the muscles of the perineum are located, which need to be trained. There are several ways in which it is possible to determine the location of the muscles needed for training:

During the act of urination, try to spread your legs apart and stop the stream of urine, while not moving your legs: the muscle group that is involved in this process is the required muscles of the pelvic region;
Try to insert a finger into the vaginal opening, and then try to clasp it with the muscles of the perineum, while not using the gluteal muscles, as well as the abdominal and back muscles.

How to start doing Kegel exercises so that the effect comes as soon as possible and the result achieved is as effective as possible? There are a few general recommendations things to do before starting a workout:

Before doing the exercises, be sure to empty the bladder, as a filled bladder can lead to pain and drip urination, which negatively affects the training process;
Try to completely relax and focus only on the activity of the muscles of the pelvic region. Avoid any tension in the muscles of the abdominal area, as well as the muscles of the buttocks, thighs, and back. To do this, follow the rhythm of your breathing: inhalations and exhalations should be slow, deep and rhythmic, try not to hold the air;
Convenient position. The most advantageous position is lying on the floor, which allows you to relax as much as possible: you should lie on your back, stretch your arms straight along the body (you can put it on lower part abdomen), bend the legs at the knee joints. However, Kegel exercises can also be performed in a sitting position, the main thing is that all muscle groups are completely relaxed.

The main stages of training

Kegel exercises consist of several main stages:

First stage: " slow compression". During this part of the exercise, there is a slow rhythmic and gradual contraction of the pelvic muscles (those that were used to stop urination). At the same time, the muscles of the pelvic floor tense up, after three seconds they must be relaxed, and then brought back into tone. In the process of training, it is necessary to extend the time of tone (tension) to 20-25 seconds;
Second phase: " Reduction". During this stage, it is necessary to contract and relax the muscles of the pelvis as strongly and quickly as possible;
Third stage: extrusion". The Kegel exercises performed at this stage are designed to strengthen the muscles of the vagina, which are involved in the process of childbirth and during the act of defecation. The essence of the exercises is the alternation of tension (with a delay of a few seconds) and relaxation of certain muscle groups.

Kegel exercises for women with incontinence

There are six basic Kegel exercises for women with urinary incontinence:

Position - standing, legs are shoulder-width apart, buttocks must be supported with hands (to create their maximum relaxation). The muscles of the pelvic floor must be toned (compressed) inwards and upwards;
Position - emphasis on the knees and on the elbows, while the head must be leaned on the hands. The group of pelvic muscles should contract rhythmically in the direction from the bottom up, inward;
The position is as follows: you need to lie on your stomach, try to relax as much as possible, then you need to bend one leg at the knee joint and alternately contract and relax the pelvic muscles;
Position - lying on your back, legs bent at the knee joint and spread apart, while focusing on the heels. Left hand located under the buttock (for the sensation of contracting muscles), right hand should be placed in the lower abdomen. The muscles of the pelvic region are toned, pulling them up;
Position - sitting, legs crossed, the back must be kept strictly straight. The muscles of the vagina contract upwards, then, after 3-5 seconds, downwards;
Position - standing, feet shoulder-width apart, hands on knees, while the back should remain straight. The muscles of the vagina should alternately tense and relax rhythmically.

Kegel ball exercises

They are distinguished by great efficiency Kegel exercises with balls. For training, you must insert the Kegel simulator, pre-treated with an antiseptic, to a depth of 2-3cm into the vagina so that the cord remains outside the body. In this case, you can use lubricants with a water base. At the very beginning of training, it is best to do exercises in a prone position, for maximum relaxation of all muscle groups. As you progress in the classes, it is better to switch to the “standing” position to achieve the fastest result, since this position of the body contributes to the maximum contraction of the muscles of the vagina.

Determine the speed and rhythm of movements, alternate the state of muscle tone and relaxation, gradually increasing the time of both positions, while the time of tone and relaxation time should be the same in duration (from 2 to 10 seconds). Breathing movements during training should be deep, smooth, without delay. Balls for Kegel exercises are soft and hard, which allows you to create loads of different strength and intensity on the muscles of the pelvic region. For the first workouts, it is recommended to use soft balls, as they have less mass and create less stress on the vagina. Kegel exercises for women at home are recommended to be done at least 3 times a week.

Contraindications

Before you start training using Kegel methods, you should consult with your gynecologist. Kegel exercises are safe for the health of even an unprepared person, however, there are some contraindications for their implementation:

Acute inflammatory diseases genital area;
Vascular diseases of the pelvic organs;
Vascular diseases of the lower extremities;
Tumor processes;
Recently transferred surgical interventions in the pelvic area.

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 is 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:

Such self-study significantly facilitate the course and process of childbirth, help to avoid birth gaps and relieve pain during the process.
They significantly improve blood circulation in the genitals, which has a very positive effect on the general physical and moral condition of a woman.
Gives a slight preventive effect against sexually transmitted diseases.
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 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 promotion muscle tone 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 especially 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:

Technique correct breathing. To perform, you should lie on your back, close your eyes, completely relax and take slow breaths and exhalations, while using the stomach.
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.
Technique proper training vaginal. 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.

Method number 2.

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).

Method number 3.

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 manipulations with the body, wumbling classes have their own contraindications:

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

Also, when doing homework, you need to remember that each female body is individual, therefore, if you do not immediately manage to master different wumbling techniques, you should not be upset, but simply follow the recommended rules and confidently go towards your goal, and then, over time the results will exceed all your expectations.