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Exercises without movement of the egg (equipment) inside the vagina.
1.P.P. (preparatory position) legs apart, knees
bent, hands on hips, straight back.
Counting 1-4 breath in simultaneously pulling up the perineum, buttocks
and contracting the vaginal walls (4 walls)
Counting 5-6 static strain of the muscles
Counting 7-8 breath out with a minimal stretching of intimate muscles and
maaximal stretching of the buttocks muscles
Number of repetitions: 2 sets 15-20 times, weight 100-500-800-1000grams
Pace: slow, medium
Guidelines: maximal pulling up the buttocks (bottom - up on the cross) and
simultaneously pulling up and contracting the
perineum and bottom press(the
movement of the perineum is up to the belly, the belly is gathered in.
2.P.P. remains the same
Counting 1-4 breath in pulling up and
contracting the perineum and vagina (4 walls),
buttocks do not work
Counting 5-6 static strain
Counting 7-8 stretching the perineum and a little bit vagina
Number of repetitions: 2 sets 15-20 times
Pace: slow - medium - fast
Guidelines: only intimate muscles work, buttocks
are not included. |
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Exercises with movement of the egg (equipment) inside the vagina
1. P.P. remains the same
Counting 1-4 breath in pulling up the perineum
with the egg maximally pulled up to the uterine
neck and contract the egg by the 4 vaginal walls
Counting 5-6 breath out pulling the egg out to
the exit of the vagina
Counting 7-8 static strain
Number of repetitions: 2-3 sets 12-15-20 times
Guidelines: you should try to do the exercise
with total amplitude and feel the movement of
the egg bottom- up; buttocks are pulled up
together with
the egg (bottom - up on the cross)
This exercise helps to tighten the buttocks
especially their internal side (the most
problematic muscles for women)
Dinamic meditation for the muscles without the
egg
P.P. remains the same
Counting 1-4 breath in pulling up the perineum,
internal part of the buttocks and simultaneously
the hips
Counting 5-8 stretching the hips and buttocks
maximally to the sides (slightly sitting down)
Number of repetitions: 3 sets 20-30 times
Pace: slow, medium, fast
Guidelines: in this exercise you can feel the
movement and contraction of the hips and
buttocks bottom-up and to the center (at the
same time the
problematic muscles tighten up and you get the
perfect shapes) |