The most effective way of toning your muscles is to make them over-resistant. When a muscular cell is worked on a level above the usual, then this cell is forced to work harder.

Thus, the muscular fibers begin to break a little, on a microscopic level, and these microscopic gaps will be filled with micro-drops. After approximately 48 hours of rest, these fibers recover, and become stronger.

Your muscles can adjust to the supplemental solicitation you require by developing their strength (the force of the muscle) and by improved endurance (the capacity to contract repeatedly for an interval of time).

Once the muscular tonus is improved, the appearance of the muscle also changes: its strength and its relief.

You can obtain a good tonus by practicing any exercises. However, the increase of the muscular strength is directly connected to the strain to which it is subject.

The stronger and the more resistant you want it to be, the harder you will need to work those muscles.

There is a large variety of devices and instruments you can use. The most common are the weight instruments that you can find in the gym.

Applying the above-mentioned principles to the pelvic muscles means that you have to do exercises that will involve these muscles, to make them work and strengthen.

Consequently, if you do only the Kegel exercises at a minimum of intensity and for a short while, you will probably increase the muscular resistance, but you will not obtain notable improvements in terms of their strength.

The exercises done as we said above will help you build up you resistance and muscular tonus, which is enough for the overall pelvic sustenance, for instance if you want to recover after giving birth, or to eliminate the problems that appear due to weakened musculature.

However, lovemaking requires a much more intense activity from these muscles, so they will have to be trained much more in order to build up their strength.

First of all, to strengthen your muscles you need to increase the intensity of the Kegel exercises, through stronger and longer contractions, or simply using devices that allow a kind of resistance to your contraction.

The vaginal weights we mentioned in our previous articles have various shapes and weights, so that you will be able to control the quantity with great precision. Once you become accustomed with working with a specific weight, you can move on to a greater one.

As in the case of any other exercise, the size of the weight you work with and the number of repetitions determine the degree to which the strength and the resistance of the muscle are improving.

The general rule is using heavier weights and fewer repetitions for building up the strength and using lighter weights and a great number of repetitions for endurance.

TYPES OF MUSCLES
Another thing you need to take into account is the type of muscles you are about to train. There are two basic types of muscles, known as quick fibers and slow fibers.

All the muscles in the human body contain these types of fibers. This includes the pelvic muscles as well. Each of these fibers plays a different part.

The quick fibers are responsible for the powerful, quick action. Heavy effort is addressing this type of fibers. On the other hand, the slow fibers are responsible with a less intense effort, but which occurs on a longer interval.

For instance, a marathon runner needs to develop the slow-response fibers, while a sprinter will have to train and develop the quick fibers.

However, for the overall strengthening of the pelvic muscles, you need to work hard on both types of fibers. This type of improvement is obtained through a variable intensity of the exercises.

When a muscle is contracted, first are activated the slow fibers. The quick fibers act only when the effort is great, so the contraction needs to be repeated at a maximum of speed or tension.

When you begin to practice the exercises we will present in the following articles, you will notice that some are done with weights, some are quick and short and other are slow and long, plus all the intermediary methods between these extremes.

This will guarantee the preparation of the sexual muscles for all the inevitable variations you will encounter during lovemaking.

Tantra MagazineUsually, lovemaking with sexual continence brings about complete satisfaction, and lasts longer; therefore you will want to obtain the vigor of the slow fibers.

However, when passion strikes hard, you will definitely need the additional strength of the quick fibers. Thus, training also your quick fibers allows you to be successful in intense action as well.

MUSCULAR COORDINATION
A final aspect of muscular fitness is that you need to obtain the muscular coordination. When you exercise, not only that you strengthen your muscles, but you also improve the way in which the nerves and the fibers coordinate the the messages received from the brain.

A muscle has thousands of muscular fibers. Each individual nerve is interconnected to a group of muscular fibers, the ensemble of which is known as motor unity.

If you need strength, as for instance for lifting a heavy weight, or maybe an orgasmic contraction, you will use several motor unities of a muscle. Less forceful movements require less motor unities.

However, as soon as you gained a certain degree of control, you will be able to obtain more precise actions of the muscles. This means that you will be able to control different parts of one and the same muscle.

Or you can vary the the speed and rhythm of the contractions, to add variety to a sexual position. Basically, this is all about harmonizing your muscles.

The women from the Far East who are capable to perform highly complex numbers involving their sexual muscles can do them because they have developed their pelvic muscles to such extraordinary degree and control.

A highly difficult trick performed by such a woman consists into the insertion into the vagina of an object somewhat similar in size and shape to an erect penis, on which there is attached a rope.

She ties the free end of the rope to a wheelchair, and asks one of the people watching to sit in the wheelchair while she pulls the chair around the room, using her vaginal muscles.

Another sexual number, of Japanese tradition, is performed by a woman who inserts a pen inside her vagina and then she writes with it best wishes for the people present.

There is no need for you to aspire to these things; they are mere proof of the capacities that can be developed by training your sexual muscles.