S E X E R C I S E S   -   L E V E L   3

PART 1   |   PART 2

PART 1
SEXUAL CONTRACTIONS
Now you can move on to other exercises characteristic to the sexual activity and to train your muscles for this purpose. If, for a second, you can consider lovemaking as any other physical activity, such as swimming or tennis, you will notice that there are several stereotypical movements characteristic to each of these sports.

We will use these exercises for the improvement of the physical talents. The more talented you are, the more you will benefit from your sexual life.

Basically, you will try to reproduce all the positions in which your muscles might find themselves during lovemaking, the rhythms in which they contract and the forces they will exert, sometimes slow and easy, and other times rapidly and in force.


THE BREATH
You need to pay attention to the breath, especially when you begin with the strengthening exercises, as these require more force. The breath is really important in this process.

Each time you contract a muscle and you hold your breath, your arterial tension will rise. This is caused by the effort that can create an increased corporal pressure, which, in its turn causes an increase in the arterial pressure.

Normally, the increase is small and it should not be a problem, but if you have hyper-tension seek first a doctor's advice on whether or not you can do these exercises or similar ones.

Avoid holding your breath, and try to breathe as normally as possible. Relax. Exhale only when there is an effort. If you discovered that the exercises are easier to be done when you hold your breath, then, as a solution we suggest that you count aloud when contracting the muscles.

Then change the rhythm of the breath and contract the muscles while inhaling and relax the muscles when exhaling.

Repeat the exercise even more rapidly, without having any coordination between the contraction and the breath. Breathe normally and continuously, instead of holding your breath.

Do each of the beginning contraction rhythms described in our previous articles in each of the poses you will present you. Some positions are easier to get into than others. It is normal and natural because each position of the legs influences the resistance and the range of movements of the exercise.


STARTING POSITIONS

• Contractions when sitting - sitting on a chair, knees bend and spread, contract and then relax the pelvic muscles, practicing each of the starting rhythms you will find below.
  
  
• Contractions in the missionary position - stay on your back, with the knees close to your chest and spread. From this position, contract and relax the muscles.
  
  
• Contractions in the feather position - lay back and bend one knee to your chest, while the other leg will be stretched. Contract and relax, then switch legs.
  
  
• Lateral contractions - lay on one side and stretch the upper leg out front, to the level of the hips. The leg will be resting on a pillow and you will raise the leg slowly. The lower leg will be stretched, with the knee just a little bent. Contract and relax, then switch sides.
  
  
• Riding contractions - from the position sitting with the legs forming a wide angle, bend your chest a little to the front, but keep your spine straight. This position will force the inner muscles of the hips, and this position will increase your flexibility. If these muscles become sore, bring the legs closer.

THE BEGINNING RHYTHMS

• The basic rhythm - contract and relax with moderate speed for twenty times. Go further to faster rhythms.
  
  
• Slow and easy - contract the muscle; keep the contraction for 3 seconds, then relax other 3 seconds, for 20 times. Increase gradually the time of keeping the contraction up to 20 seconds.
  
  
• Slow pumping - contract and relax the muscles as if you simulate a heartbeat. Continue thus for 3 minutes.
  
  
• Fast pumping - speed up the "slow pumping". Make sure that each muscle is completely relaxed before the next contraction. Continue for 3 minutes.
  
  
• Irregular - contract rapidly each vaginal muscle, with irregular pauses between contractions. Continue the exercise for as long as you can. Take a break. Repeat five times.

PART 1   |   PART 2