Sex Exercises for Women
For women to learn to control and strengthen the pelvic floor muscles is an important health goal. Not only for the best sex, but for a lifetime of sexual health of women. Strong pelvic floor muscles (PFM) is a proven way to help remedy incontinence, problems with posture, relieve the discomfort of giving birth and maximize orgasms.
Ordinary exercise the pelvic floor muscles to keep a woman feel good and feel good about yourself. Most exercises do not require additional hardware. Benefits maximum is gained from these exercises are combined live 15-20 minute walks and changes in diet.
This means that you must not only do the exercises, you should include walking and changes in nutrition. This may include taking additional supplements and change your food choices.
For best results start with 1 or 2 sets of each exercise. Then after a few weeks to increase 3 and 4. These are guidelines. If you have any illnesses or injuries to consult a qualified professional.
Chair Squat: Sit in a chair and scoot forward so your bottom is on the edge of the chair. Without using your arms to push, to stand. Slowly you lower back until you just barely touch the bottom of your chair, Hold for a count of 3. This is a rehearsal. Now repeat for 12-15 repetitions. Make sure you use good form and posture during the exercise. If you can not stand with the help of your arm for you raise and use them as little as possible until you can exercise without delay.
Sitting on a chair for long periods of time weakens the pelvic muscles of women. Today, many jobs require sitting at a computer for long hours. You do this exercise several times throughout the day while sitting at your desk. Also practice good posture while sitting up straight, shoulders back, chin up.
Full Squat: In a standing position squat down until your thighs rest on your calves. Hold position for 30 seconds, then slowly build up. Exhale as you rise. This is a rehearsal. Take a deep breath and try again. Make at least 1 set of 8 repetitions and work to increase your repetitions and your maintenance time down. You should eventually be able to stay in the down position during 10 minutes more.
Someone can tell you work full squats as it is not entirely satisfactory, but Joey Atlas MS, a certified exercise physiologist and author of title = "Joey Atlas" Female "> The Ultimate Leg, Butt, Hip & Thigh Makeover said that it is one of the best exercises a woman can do. Holding the bottom forces you to use your pelvic floor muscles to maintain your balance. You may have problems with balance first. Try not to use your hands on the ground to hold you. It will be easier every time you're exercising, so stick to it.
Bridges: Lie on your side. Keeping your body rigid, pull your torso with your arms and rest on your forearms and elbows. You should now be resting on your toes and your forearms. Make sure your body is straight, no arch or movement back. Try to keep a count 15. Then a minute rest and repeat. Gradually increase your holding time to one minute. It is much more difficult it seems. If you can hold the bridge for a minute, you can add leg lifts. This means once you are in a position of a leg lift bridge toward the ceiling of 10-15 repetitions, then do the other leg, then rest and repeat.
This exercise works your core pelvic, back and abdominal muscles better than sit-ups or crunches ever could.
Kegels: To identify the correct muscles for this exercise try to stop the flow of urine next time you use the toilet. This is the basic movement. You can also insert a finger into your vagina and trying to tighten its closure around your finger. You should feel your vagina tighten and the muscles of the pelvic floor move upward. Relax and feel your vagina relax and move your PFM back where you started. Make sure you do not move or buttocks muscles of the abdomen just use your pelvic floor muscles. This may take a little practice. Once you have identified the correct muscles, you're ready to begin your routine:
Squeeze and hold for 3 seconds PFM release. Rest for 3 seconds. This is one rep. Repeat 10 15 times. After you can hold for three seconds to increase your hold time to 4 or 5 seconds, then rest for 4-5 seconds. Work your way up 10 and 10 second holds second rests. Make sure you breathe normally as you do the exercises.
This is only the beginning of phase Kegels. To really enjoy this exercise some form of resistance should be used. This first phase allows you to simply be aware of the muscles and learn some control. Doing hundreds of phase kegels every day does not give you the benefits you will get to 30-50 repetitions using a resistance device. The easiest to use and most women friendly pelvic exerciser I've found is the Clinic orgasm Muscle Exerciser "> ezCOME (easy clinical orgasm muscle exerciser) is another good Gyneflex.
They are well worth the small investment.
About the Author
You will be delighted by the effects these exercises will have on your posture, orgasm and sex life. Especially when you use the ezCOME.
The ezCOME includes the ezOrgasm Diet, a simple diet women can use to boost their libidos and make orgasms easier and stronger. The perfect combination to get your groove back. It worked wonders for me.
Sheela Montgomery is a freelance writer.
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