Intimate gymnastics instructor, Nauli massage trainer and nutritionist Anastasia Sibirskaya is absolutely sure that pumping up controlled intimate wuma muscles is not only beneficial for the sexual sphere, but also simply necessary for mutual pleasure during sex.
Anastasia Sibirskaya told about how to properly train intimate muscles, about 4 wumbling exercises and much more in a special article.
Why should a woman pump intimate muscles?
The main reason to do vaginal gymnastics is women’s health. Intimate muscles, contrary to popular belief, are not only the pelvic floor, but also the abdominal muscles and diaphragm. First you need to learn how to relax them in order to better control these parts of the body, and then get into training.
Women can engage in intimate gymnastics with the onset of sexual activity. But most are interested in wumbling after childbirth or disease. Sometimes the reason is lack of orgasm.
Intimate gymnastics is the magic key to women’s health and pleasure. If you use the simulators correctly and exercise under the guidance of experienced trainers, you can achieve good results. Today, online training is widespread, so you don’t have to spend money on the road and do not have to be embarrassed.
What problems does intimate gymnastics solve?
With the help of wumbilding, if a woman exercises correctly and in moderation, you can get rid of painful periods. Regular exercise accelerates blood circulation in the pelvic organs, improves hormonal levels. If you have problems conceiving, the chances of getting pregnant increase.
Intimate gymnastics helps to cope with many diseases of the genitourinary sphere: urinary incontinence, prolapse of internal organs, polyps. Training the vaginal muscles improves the condition even with hemorrhoids. Orgasms become brighter, unpleasant sounds from the vagina disappear during intimacy.
Exercising regularly after childbirth and during breastfeeding, a woman increases libido, is easily aroused, becomes more sensual and desirable. And all thanks to the fact that exercises form new neural connections.
Of course, you shouldn’t take wumbling as a panacea for all women’s ills, but in many ways it really helps. You can try several exercises now!
Exercise consists of alternating compression and relaxation of the intimate muscles. This is the simplest workout that will help you feel what exactly needs to be pumped. First, pull in and squeeze the vaginal muscles as much as possible. Hold them in this position for a couple of seconds and gently relax. Make 100 of these “blinks” in one approach.
Make sure that your buttocks, abdomen, thighs and face are not tense. This is an important condition for the correct execution of the exercise. In total, perform 10 approaches during the workout.
Alternately start doing alternate minor “winks” with the anus and the vaginal sphincter. It is necessary to learn how to separate these two actions, focusing your attention on one retraction, then on the other. If it is difficult to do the exercise in an upright position, you can first practice lying down.
Do not allow any tension in the body while performing this exercise (stomach, buttocks, legs)! At first, you will have to make an effort and regularly monitor yourself. After 2 weeks, the body will form new neural connections, and everything will start to work out for you easily, anywhere.
3. Belly breathing
Exercise provides an opportunity to learn how to separate the pelvic floor and abdominal muscles and increase sensitivity. Take a supine position with your knees bent. Place one hand on your stomach and the other on your chest.
Inhale slowly through your nose and feel the air fill the outermost corners of your lungs. At the same time, the abdomen protrudes and inflates like a balloon. Exhale slowly, drawing in your belly.
Do the exercise daily for 10 to 20 minutes before bed. Soon, you will feel changes not only in your body, but also in your mental state.
four. Exercise to separate the pelvic floor and abdominal muscles
Now you can do a full-fledged pelvic floor and abdominal separation exercise. Breathe in and relax. As you inhale, squeeze the muscles of the perineum and pull in as much as possible.
Keep the intimate muscles pulled in for as long as possible. Continue to breathe with your belly, inflating your belly as you inhale! Not so easy? But incredibly useful!
Do these exercises every day, and you will notice how your state becomes more relaxed, playful, more arousal and more intense. Squeeze your crotch every time before sneezing, coughing, laughing and jumping – take care of your women’s health.