With age, muscle tissue, if it is not strengthened by exercises, gradually loses its strength and elasticity. This loss of tone affects all muscles, including the pelvic and vaginal muscles. For women, this is fraught with loss of sensation during sex, difficulties during childbirth (or after them) and gynecological diseases.
That is why the intimate muscles need training no less than the rest of the muscle groups of the body. This is what wumbling was designed for. What is it, how to do it and why – estet-portal.com will tell in this article.
Wumbling technique – what is this
The origin of the term wumbuilding is associated with the abbreviation VUM (vaginal controlled muscles) and the English word building, which is also part of the term bodybuilding and means "building, shaping, strengthening". We will not delve into the history of wumbling, it will be enough to mention that the foundations of this technique were laid around the Middle Ages, and they acquired their current form already in the 20th century.
The essence of wumbling is to train the intimate muscles, including the muscles of the vagina and the pelvic region.
Wumbling and women's health: undeniable benefits
The wumbling technique is useful for girls and women of any age because it is capable of the following:
- improve blood circulation in the pelvic area;
- prevent stagnant processes;
- prevent ovarian diseases, inflammations and fibroids;
- control urinary incontinence;
- help with hemorrhoids and constipation;
- make the birth process less painful;
- help with uterine prolapse;
- promote postpartum recovery;
- improve the quality of sexual life of both partners;
- make orgasms more frequent and intense.
Vumbilding: exercises at home for beginners
It is worth noting that the wumbling technique consists of a whole set of exercises that combines:
- wumbling exercises without equipment;
- wumbling exercises with simulators;
- fitness and abs work;
- breathing exercises.
Wumbling for beginners includes exercises to strengthen intimate muscles without exercise equipment.
Also known as Kegel exercises (they were originally designed to treat urinary incontinence problems). It is on wumbling for beginners that we will focus in this article. Once you have mastered such exercises to strengthen intimate muscles, you can safely move on to exercises with simulators, which we will discuss in the following articles.
Wumbling for beginners – Kegel exercises
The essence of Kegel exercises is to feel the intimate muscles and learn to consciously control them, like other muscles of the body.
Before performing exercises for intimate muscles, it is recommended to prepare for them by mastering the breathing technique. To do this:
- lie on your back;
- relax;
- put one hand on your chest, the other – on the stomach;
- while breathing, try to breathe only with your stomach, i.e. the chest must remain motionless.
Read more: "Kegel Exercises for Women"
Vumbilding: exercise one – we train the muscles of the vagina
Lying on your back in a relaxed position (feet should be shoulder-width apart, and arms – lie flat along the body), start squeezing the muscles of the vagina for a couple of seconds, and then relax them (keep even breathing, do not strain your stomach). Gradually increase the intensity and speed of contraction of the vaginal muscles. The exercise is performed within 5 minutes. After that, start practicing pushing, which consists in squeezing the muscles, after which you need to slightly push and relax.
Vumbilding: exercise two – training anus
The starting position is similar to the first exercise – relaxed state, even breathing, arms along the body, feet shoulder-width apart. In this exercise, the muscles of the anus will be involved. Try to strain and relax the anus so as not to connect the muscles of the buttocks and the press to this process.
The duration of the exercise is similar to the first – 5 minutes. Both exercises are desirable to perform daily – first lying down, then – sitting or standing.
Goal – learn to control the muscles of the vagina and anus separately, without involving other muscles (pelvis and buttocks).
Vumbilding: exercise three – flashing
This exercise is somewhat more difficult than the first two, since it requires alternately (and separately!) to strain and relax the muscles of the vagina first, then – anus muscles. Take your time – try to improve the technique of the exercise, after that you can safely increase the intensity and speed of muscle contraction.
The indisputable advantage of such exercises is their invisibility – anywhere and without additional equipment, you can train your intimate muscles with simple exercises. Also a useful addition to the above exercises will be lying bridge.
When you master the above wumbling exercises for beginners, you can get special simulators, namely, vaginal balls and jade eggs.
Women who have mastered all the subtleties of the wumbling technique do things that are simply incredible at first glance – they are able to lift various loads with the muscles of the vagina alone. There is simply no doubt that wumbling exercises help to improve the sex life of both partners – they are smashed to smithereens by the reviews of those who have tried this technique on themselves and a partner.
Read also: "Kegel Exercises for Men"
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