LSR eBook 18 - Six Fun Exercises For Vaginal Muscle Tightening - An Explicit Conversation
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Over 1,500 years ago Thai women developed a technique of vaginal movements whose goal was to strengthen the fibers of the constrictor cunni muscles located at the entrance of the vagina. The technique involves a series of exercises that work on the three vaginal muscle rings: the entrance ring, the middle ring and the ring near the uterus.
If practiced every day, these simple exercises will allow you to control and develop your vaginal muscles in a short period of time, helping you feel and give more pleasure.
The vagina muscles work just like any other muscles in your body and, as we all know, if you don't use your muscles, they can atrophy, so it is extremely important to exercise them periodically. That's why it is important to remember that ALL WOMEN are able to perform these movements, although some can do it better and more easily than others. All women are able to take advantage of everything that these muscles bring, such as absolute control of your orgasms and your partner's ejaculation, making for pleasurable sexual relationships like you have never had before. Your partner's size does not matter; you will be a sex goddess and have all at your feet!
The exercises are easy to perform and some can be done at any time no matter where you are: in your house, your car, at work - anywhere! You can even practice during sex, because the consequences of these exercises are pleasant, and some women can have orgasms just by performing the exercises.
Vaginal gymnastics make your pelvic area much stronger and are also recommended for women's health, because they bring lots of health benefits. The tissues of the vaginal area become stronger and lubricated, decreasing the problem of a flat bladder and urinary incontinence, reducing the size of the vagina after child birth and guaranteeing more intense orgasms for women by giving them more agility in their hips and pelvic region; making their performance in bed even better and making orgasms more intense. These exercises will also give you more self-confidence, making you feel your womanhood.
It is important to know that all materials used in these exercises should be clean and the vagina must be washed at least once a day with cold water and neutral soap. All the exercises should be done at least once a day and are extremely important, especially in the first six months, because this is a crucial period for developing the muscles again. During menstruation, if the flow is too intense, you do not practice the exercises with the materials and weights. It is important to know that all the exercises are pleasant and exciting, and they can be done with her partner, providing the couple with fun and fantasy. And always remember that these exercises should be pleasant, and should never cause you any discomfort or give you bruises. The muscles that are being exercised are the vaginal muscles, so if you feel any other muscles moving, you are not doing the exercises properly, and the results may be impaired.
Breathing is really important in the exercises, and you should always inhale through your nose and exhale through your mouth before making any kind of effort. Avoid taking deep breaths because the increased oxygen could make you feel dizzy, so you have to breath normally.
Don't do these exercises if you are having any kind of gynecological problem. And be sure to STOP all exercise if you feel any kind of pain and consult your doctor. Let's remember once again that the vagina is a muscle and should be exercised. The results will usually appear within a matter of weeks.Most of the PC exercises are only contractions of the constrictor cunni muscles and penis muscles. It would be impossible to expect that in only one week all of your muscles will be in shape, after all, we know how muscles work. So, be patient and above all, be perserverant!
EXERCISE - 1 - Breathing normally
In this exercise the hip muscles will be worked. This exercise should be done in two sets of 5 repetitions.
1. Standing with your feet parallel to one another and arms beside the body, inhale throwing your hips backwards. Then exhale flexing your knees and thrusting your hips forward.
2. Standing with your feet parallel to one another with your legs semi-flexed, inhale throwing your pelvis backwards and exhale thrusting your pelvis forward again.
EXERCISE - 2 - Making the genitalia muscles stronger.
In this exercise the constrictor cunni muscles will be worked, these being the muscles that are contracted to stop urination.
There are two ways of doing this exercise: when peeing or during the day. This exercise will be done in at least three sets of 15 repetitions.
1. When peeing
When peeing, you have to hold your pee for 15 seconds and then you let it flow, stopping again and always holding it for 15 seconds. Keep going until you are done. Try to make at least 15 contractions every time you pee.
2. During the day
Whenever you want, during the day, contract your vagina muscles as if you were holding your pee. Contract the muscle for 15 seconds and let it go. Wait another 15 seconds and do it again. This exercise should be done at least 3 times a day, always with the 15-second contractions and then relaxing. Every set should have 15 contractions.
EXERCISE - 3 - Strengthening the pelvic muscle
In this exercise the pelvic muscle area will be worked. This exercise will be done as follows:
First week
One set of 10 repetitions twice a day
Second week
Two sets of 10 repetitions three times a day
Third week
Three sets of 15 repetitions three times a day
Fourth week and onward
Four sets of 20 repetitions at least three times a day. Lying on your back, on the floor or on the bed with your arms beside your body. Elevate your hips while contracting your butt muscles, abdomen and vaginal muscles. Stay in this position and count to 10, then return your hips to the starting position and relax. Do the repetitions as we have indicated above.
EXERCISE - 4 - Making the genitalia muscles stronger again. In this exercise the constrictor cunni muscles will be exercised again. There are two levels of difficulty in this exercise: basic and advanced. This exercise should be done in at least three sets of 10 repetitions.
1. Basic
Every day, at bath time, the woman should insert her middle finger inside her vagina and contract each one of the vaginal muscles, feeling the pressure of all the rings on her finger. The first to be contracted is the entrance ring, followed by the middlering and the back ring last. After feeling the contractions on your finger, relax, take a deep breath and do it again. It is important that you feel the pressure, otherwise the exercise is being done incorrectly. Depending on the length of your vaginal canal, you may or may not feel the contraction of the last ring. If you don't feel it, the finger should be substituted with a vibrator, WHICH SHOULD BE TURNED OFF AND WITHOUT BATTERIES; purchasable in any sex shop.
2. Advanced
This is for women who are more advanced in their PC gymnastics, and the finger or vibrator could be replaced with the Ben-Wa, a Thai weight that can be bought in any sex shop. The Ben-Wa is a set of two, three, four or five little balls connected by a cord.
Standing, the Ben-Wa should be inserted in the following manner: first you insert the first ball, then, only with contractions of the PC muscles you introduce the other little balls. When all of the balls are inside you, the process should be reversed and you should push the balls out of you.
EXERCISE - 5 - Making the pelvic muscle stronger with help. In this exercise the pelvic muscle will be worked again. This exercise should be done in three sets of 15 repetitions.
Sitting down on the bed or a chair, insert the head of a vibrator, which must be turned off and with the batteries loaded (this way it will be heavier) into your vagina, inhale through your nose and contract as much as you can to get the vibrator inside of you. Then relax and exhale through your mouth. Inhale through your nose and contract all of your vaginal muscles and relax, exhaling through your mouth. Do it again and expel the vibrator from your vagina, relax again and exhale through your mouth.
In the beginning you will have to help the movement with one of your hands, because the suction movement is really hard and takes approximately 6 months to achieve. If you take more than 6 months, don't worry because each body reacts in a different way to the exercises. The expulsion can be observed in the first weeks of training.
Attention: the vibrator must be inserted carefully, and according to your anatomy, without putting pressure on your uterus. Remember that all exercises must be stimulating and never cause you any pain or discomfort. We recommend you use a lubricating oil to make the vibrator go in easily.
EXERCISE - 6 - Developing the vaginal muscles during sex. In this exercise the pelvic muscles will be worked again.
This exercise will be done every time you and your partner decide to do it. Believe us, he will always agree to it!!
You must be on top of your partner. After penetration, in this position, contract all your muscles sucking in his penis and massaging it with the contractions of your muscles, from the last ring to the entrance ring. After that, contract your vagina with all your strength with his penis inside, such that no other movement of his penis is possible. You are in control and you are not going to let his penis get away.Repeat this five times, then rest. After that, without moving your hips, try to expel his penis with vaginal muscle contractions alone, moving from the last ring to the outer ring.
When you get his penis out of your vagina, have sex from the beginning, contracting your vagina lip muscles with all of your strength, making it difficult for your partner to get his penis inside your vagina. After trying this twice, relax your vaginal lip muscles and allow his penis inside of you. Repeat this five times and rest.