Perform the exercises described in the previous articles using one or more of the following straining methods:
1. Training without additional strain
Focus on a more and more powerful constriction every time that you contract the muscles. You need to exhale when you make an effort. Constrict your muscles as much as possible. The movements have to be powerful, hard, controlled. Visualize all the muscular fibres contracting simultaneously.
2. Training with weights
Learn to use the weights, first by making the basic contractions and then by making more complex movements.
Start with a cone that you can hold confortably. Introduce the cone in the vagina while standing, leaving the string outside so that you can pull it out. If it is difficult for you to introduce it, you can use lubricant but, if possible, try not to, as this will make the cone slip out and hard to be hold inside.
Try to hold the cone seven miutes a day. Train yourself to hold the weight for 15 minutes, twice a day. You can just stand or you can do something else in the mean time so that you do not waste your time.
The cone will intend to slip out; avoid this by contracting the muscles. Once you can retain the cone more days, as much as intended, try the next weight.
Before using a havier weight perform the following exercises with the weight in.
3. Training with other devices (geisha balls, vibrator, etc.)
First get used to the device described in the previous articles. Then, use the device to perform the following exercises:
a. Force contractions in the missionary position
Introduce the auxiliary device or focus on the force contractions. Lie down on your back, holding the knees close to your chest and maximumly departed. Move your hips and perform up and down movements with your pelvis. Contract the muscles and relax them, as if imitating a weak impulse for 5 minutes.
b. Force contractions in the inversed missionary position
Introduce the auxiliary device and focus on the force contractions. Lie down on your abdomen with legs departed and move your hips making up an down movements with your pelvis.
Accelerate the “slowly pumping” movements of the contractions. Make sure that each contracted muscle relaxes completely before the next contraction. Keep on for 3 minutes.
c. Force contractions in the feather position
Introduce the auxiliary device and focus on the force contractions. Lie down on your back and bring one of your legs against the chest while the other remains stretched.
Move your pelvis forth and back while contracting gradually the vaginal muscles, with pauses after each contraction. Keep on for as long as you can. Repeat it ten times and then change the leg.
d. Force contractions in lateral position
Introduce the auxiliary device and focus on the force contractions. Lie down on one side and stretch out the leg above untill it reaches the front of the hips. Support your leg with a pillow in order to keep it lightly up. The leg below is stretched with the knee lightly bent.
Move your hips forth and back performing the “slowly pumping” contractions acceleratedly. Make sure that each muscle is completely relaxed before the new contraction. Keep on for 5 minutes then change the side.
e. Force pelvian pushes
Introduce the auxiliary device and focus on the force contractions. Stay in the doggy position, on your elbows and knees and constrict. Contract each vaginal muscle with pauses among the contractions. Keep on for as long as you can. Perform this exercise ten times.
f. Force tractions
Introduce the auxiliary device while being in each of the basic positions (the missionay, feather, lateral, doggy position). The most suited are the geisha balls as they have an attached string.
You or your lover should pull this string, while contracting the muscles, in order to interpose the extraction of the object.