Distinguish male and female gymnastics of intimate muscles. But in both cases, this is a real salvation. An entire muscular system is located in the perineum: the “lower diaphragm” holds the pelvic organs like a hammock. The weakening of the muscles of the intimate zone leads to many problems and significantly impoverishes the sexual life of both partners. Gymnastics of intimate muscles is good because it can not only solve problems of this nature, but also prevent them.
Intimate muscle gymnastics for women: how to regain lost tone
To begin with, let's do a light warm-up to understand where and what you need to strain during gymnastics of intimate muscles:
- Put your finger on the anus and perineum and pull the muscles in, alternating between pulling in and relaxing. Do you feel pressure in this area? Good.
- Repeat the “squeeze” several times (one hundred times short contractions-rest in several sets: 2x50 or 3x25 exercises).
- Squeeze during regular workouts or while doing housework. You should be comfortable and calm - from the outside your efforts are invisible.
Make sure that it is the intimate muscles that work, and not the stomach, legs or buttocks.
Gymnastics of intimate muscles: yoga and A. Kegel on guard of health
Gymnastics of intimate muscles will help to improve health, gain confidence and sexual attractiveness for the opposite sex. A healthy person is self-confident, does not worry about trifles and is stress-resistant. Oriental medicine is the oldest in the world, which is why its use along with the developments of Kegel (gynecologist of the 20th century, USA) will give the best results for both the body and the spirit.
- Tense the muscle in three times: Gradually increase the level of contraction by counting 1-2-3 and relax the muscles in the same way: 3-2-1. Hold each squeeze for a few seconds.
- Imagine how steam comes out of the pipe - repeat pushing “steam” to the intimate muscles several times. It is somewhat reminiscent of childbirth.
- Hold your breath and tighten the sphincter, vaginal muscles and urethra muscles in turn: hold for a couple of seconds, exhale slowly and relax.
- Position - lying on your back, legs bent at the knees, the pelvis must be raised higher, hold the position as long as possible. We breathe evenly.
- Sitting on the floor, legs bent - put your palms on the inside of your knees, spread your legs with your hands, creating resistance, with effort. The distance between the legs is small: 10–15 cm.
- Try doing a belly dance or spin a hoop for 5 minutes.
- Relax. Get on all fours - describe small and large circles with your hips. Make 5 eights and several circles (5-10 times each circle).
- Repeat the same exercise while standing straight. Don't stress. Breathe.
- To complicate the exercises, do the whole complex with vaginal balls or a jade egg inside. So your muscles will become even stronger.
Gymnastics of intimate muscles for men: maximum benefit
Dear men! Please your beloved pride and finally take care of your intimate health. Away with sores and excess fat! We'll get you back in shape! Gymnastics of intimate muscles for men will help to cope with sciatica, stress, hemorrhoids and return the joy of sexual life. An exercise is performed at the expense of 1 - 2 - 3, etc.
1. In the car or at work. On a chair: legs apart, hands free.
- while inhaling slowly, we contract, tighten the muscles of the perineum, buttocks and pelvic diaphragm;
- hold voltage;
- exhale slowly and completely relax.
Repeat 10-15 times for 1-3 sets.
Movement “stretch up”, to the stomach, coccyx, sacrum.
2. In the gym. Simulator for adduction and breeding of legs (butterfly for legs).
Position - sitting on the simulator, legs as far apart as possible.
- take a long breath, bring the legs together, squeezing the muscles of the perineum, contract the inner part of the thigh to the groin, tighten the buttocks;
- hold voltage;
- exhale slowly, opening the muscles of the legs, perineum and buttocks, completely relax.
Rep 10-15 times, 2-3 sets.
3. In bed with a woman. Pose: top, side.
- On the count of one, penis insertion is shallow, muscles of the buttocks, perineum, abdomen are stretched.
- On account 1-2 full member input.
- At the expense of 1, 2, 3 we exit, reducing the perineum, buttocks and pelvic diaphragm at the same time.
Repeat 10-15 times.
The method of training intimate muscles in men is identical to women, only without the use of simulators.
Gymnastics of intimate muscles for men: muscle control
For complete control over all the muscles of the pelvis and their strengthening, it is necessary to highlight the points of application of force, i.e. learn to contract the muscles individually.
It is important to learn how to work with dots with a clear emphasis on one:
1 - sphincter;
2 - perineum;
3 - scrotal;
4 - coccygeal muscle;
5 - muscles of the lower press.
Not all muscles feel good at first, but with some work in this direction, you will be able to control all five.
Perform the exercise first undressed (for clarity).
- Strengthening the press: learning to breathe in waves and swings, distinguishing abdominal muscles from intimate muscles by sensations.
- Squat in front of a mirror and try for 1 second. pull the testicles up as much as possible. Quickly relax the scrotum by lowering the testicles again. Try again to lift them (pull up). Pull in the stomach and anus together with the scrotum.
Repeat 4 times, rest and do the next set - 24 sets total, 96 pull-ups. Tightened the testicles - breath (short, sharp). Relaxed - exhale (freely).
After you learn how to pull up while sitting, alternate with a standing position.
Daily simple exercises are available to any man in any employment at work. It will take only 15 minutes a day, and the result will please both partners!
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