How to Strengthen the Intimate Muscles: A practical and Simple Solution

Taking care of a beautiful well-groomed and healthy body, in the process of training, we completely forget about the muscles of the pelvis, the muscles that affect the vagina. The exercise of these muscles is essential for women because health, sexuality and self-confidence depend on them!

And if you train only the press, not paying attention to the pelvic floor muscles, you can worsen their condition. And with well-developed muscles of the pelvis, the process of childbirth is greatly simplified, and bladder control increases, which are especially important in older adults, it is easier to enjoy sex.

To appreciate the need for this workout, you should know that these muscles perform essential functions in the body:

• Responsible for urination and bowel movements
• Are involved in the birth of a child
• Play a crucial role in getting an orgasm, as they form the entrance to the vagina

The primary function of these muscles is to hold the pelvic organs and the abdominal cavity. This is a muscle hammock, stretched between the tailbone and the pubic bone.

Unfortunately, poor diet, painful childbirth, overweight and diseases of the genitourinary system negatively affect the tone of the muscles of the pelvis. Each of these factors can cause a weakening of the pelvic floor muscles and, as a result, the prolapse of the walls of the vagina and uterus.

The first symptoms of pelvic muscle deterioration are:

Leakage and unfolding of a hygienic tampon inside the vagina, urinary incontinence during sneezing, fast walking, physical exertion, frequent cystitis (due to non-closure of the genital slit), the appearance of squishing sounds from the vagina during sexual intercourse (the muscles of the vagina are weakened, and air is passed through, which is sucked in inward, and then comes out with a sound effect).

All of these unpleasant symptoms of a developing disease can be a thing of the past if you regularly exercise your pelvic floor muscles. Intimate gymnastics is good because you can do it anywhere, anytime, without spending money and time on trips to gyms. Training can take a total of up to 15 minutes per day. The first noticeable results you will see and feel in 2-6 weeks of regular classes, and the positive effect will last for several years.

How to identify these muscles?

For this, you need to try once to interrupt urination. The muscles that allow you to do this are the muscles of the pelvic floor. Individual simulators – vaginal cones will enable you to train only the pelvic muscles. When other muscles strain, the cone slips out.

How to do? All the exercises are simple. So, “compression”: you need to strain the pelvic muscles, and keep them in an excited state for three seconds, then relax. As you progress through the workouts, the exercise time must be reduced to ten to fifteen seconds. To strengthen the pelvic muscles, you need to perform exercises regularly. Vaginal cones are designed for self-training intimate muscles. The box contains several variants of cones. They differ in weight, so you can check the tone of your close muscles by trying to keep the lightest (white) cone first, and gradually moving towards heavier ones.

You cannot do the exercises if you are in the position immediately after childbirth (at least two months must pass), in case of inflammatory diseases of the vagina, during menstruation, in case of injury to the abdominal organs. In any case, before training, it is necessary to consult with a doctor to avoid complications.

How to develop intimate muscles

Regardless of age and their attitude towards sex, the overwhelming majority of women would certainly like to become the ideal partner for their chosen one. Consider: in the human body there are 640 muscles, among which are the muscles of the pelvic floor, with the skilful training of which you can take your sex life to a fundamentally new level.

Why pelvic floor muscles lose elasticity

The loss of flexibility of intimate tissues can be due to various factors: first of all, it is the physical ageing of a woman. After a certain age (for each woman this age is individual), the process of ageing muscles, including vaginal muscles, starts. Also, the elasticity of the tissues can be lost during childbirth – the vagina gradually returns to its former shape, but overly stretched muscles cease to be elastic as before.

The weak intimate muscles not only negatively affect the private life of a woman – she gets much fewer sensations from sex and delivers less to their partner. They also support critical internal organs. When muscles are weakened, organ prolapse can occur, which causes pain, incontinence and other unpleasant consequences. This game has conquered everyone!

A particularly important role is the training of intimate muscles plays in the process of preparing for pregnancy and postpartum recovery. Firm and close flexible muscles help to transfer the process of childbirth more efficiently, reduce the likelihood of tearing, and eliminate the adverse effects of birth. In many countries, the post-partum recovery program on insurance includes classes on a stimulator, an apparatus for training intimate muscles. At our place, at best, the doctor prescribes Kegel exercises.

Training intimate muscles enhance your feelings from sex. The blood flow caused by exercise increases the sensitivity of the vagina, helping to obtain vaginal orgasms. A brighter orgasm gets not only a woman, but also a man: having sex with a woman with developed intimate muscles, he must overcome more resistance than usual: his orgasm becomes brighter, and this, in turn, affects the health of the prostate gland of a man, preventing stagnant phenomena and the development of prostatitis.

How to train

The classic version of the development of intimate muscles is training on the Kegel system – its description can be found on the Internet or ask your gynaecologist. Modern doctors also recommend using vaginal balls – they are sold in sex shops and are available to everyone, as well as stimulators – these devices are more difficult to find, but they are also available. In general, an intimate muscle training program should be made up individually for each girl, depending on the many vital factors. The main thing is to make sure that your instructor is certified as an embedding specialist.

Individual simulators allow you to make workouts as useful as possible. For example, to get results when training with the help of vaginal balls, it may take up to six months, using a pump-driven simulator – three months, a simulator with stimulation – a month. The only point is that there are contraindications to the use of a stimulator for persons who have a pacemaker. The rest is better to consult in advance with your gynaecologist and with a certified coach.

How to make a training schedule

As an example, consider the intimate muscle training program using vaginal balls.

For exercises use vaginal balls of different designs. Every day insert double balls on the hitch with a diameter of 4.5 cm and wear them for 3 hours, periodically straining the muscles (every 10 minutes). Perform this exercise 21 days, for six days in a row, resting one day a week. The next three weeks wear balls for 5 hours a day, and classes are held according to the following scheme: every 30 minutes stretch our muscles for 30 seconds, 30 seconds of relaxation, and so five repetitions. The next three weeks, when the muscles have already gained tone, carry one ball of greater weight.

Balls without a chain are designed for a more advanced level of training. You can put them in the vagina and hold the muscles as long as possible, while in motion. The balls have a displaced centre of gravity, so they will always strive to fall. Gradually increase the load by changing the shots – the higher the level of your “skill” (and the stronger your intimate muscles) – the smaller the diameter and the higher the weight of the ball. Aerobatics – holding two small metal balls for a two-hour fitness workout.

If you want to achieve impressive results in the shortest possible time, you can try to work out with stimulation. You can use it 15 minutes a day every day, and after a month you can study every other day, in the third month you can switch to preventive classes 1-2 times a week. Find more info at https://loveballs.co/.