I N T R O D U C T I O N   T O   S E X U A L   E X E R C I S E S

PART 1   |   PART 2

PART 1
The first step of any practice is to understand the basics. Surprise: you will learn to contract and control your pelvic muscles.

This sounds simple, but for many women squeezing the pelvic muscles is something quite difficult.

However, any woman can do this if she knows the right muscle to train. Where is this muscle? The muscle is there, but if you never focused on the sensation offered by it, it will take some time before you can find it.

Yet, once you find these muscles you will not lose them again. There are several methods to locate the pelvic muscles. Right after you found them, your brain will be trained to register their position and to remember which nerves need to be stimulated to make these muscles contract.

The concentration exercises we will present to you are various paths that you will use in order to locate the adequate muscles. Their constant repetition will enhance the probability to find them again easily afterwards.

Basically, you will train your brain to memorize the nervous path that activates one specific muscle or a part of a muscle.

[X] Dr. Kegel conceived his exercises in four stages. Phase one is the interval required for a general coordination and awareness of the muscles.

You will be able to find your muscles really fast or you may find them after trying for a week.

The second stage is transitory. During this stage you will be able to activate the muscles you want with great confidence.

The third stage appears when you begin to reap the fruits - the muscles are contracting with great force and you will perceive the relief of some symptoms, if for instance you are treating the urinary incontinence.

The final phase leads to a decisive strength and control of the muscles. You will be able to do the movements with less effort.

The muscles have become firmer, stronger, and larger and have an improved functionality. You will go through six levels of the training program.

[X] Once you identified the muscles, you will learn the basic Kegel exercises. Since we are looking the best and not just a minimum of strength and coordination of the pelvic floor, you will have to pass from exercises of sexual contractions to powerful, strength rhythmical contractions.

Finally, you will apply these exercises during lovemaking; you will practice them with your lover, and will make them a part of your nights and days of passion.

PART 1   |   PART 2