Do the following exercises 3 times a day, every day.
They will only take a couple of minutes.

Exercise 1: contract your muscles during 3 seconds. Release. Repeat 10 times
Exercise 2: squeeze and release your muscles as rapidly as possible. Repeat 25 times.
Exercise 3: imagine you are trying to draw something into your vagina. Hold for 3 seconds.
Release. Repeat 10 times.
Exercise 4: imagine you are trying to eject something from your vagina. Hold for 3 seconds.
Release. Repeat 10 times.

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“I have developed the old, usual Kegel-exercises, as I noticed that they don’t quite exercise
the muscles to be used effectively during intercourse. Read on to learn how to get maximum
control of your love muscles. You can do the exercises both alone and together with your
partner during intercourse. When you are practising on a man – try to keep a slow pace
before you reach climax so that you have time to feel what’s happening when you are using
your muscles. Have fun!

The Basic Contraction: Begin the contraction movement from your anus, where the
‘Kegel’-muscles begin. Then, contract forward, upward. Presumably, it will feel harder
to contract the higher up in your vagina you are trying, especially if you’ve given birth.
But it is these muscles that are the most favorable in stimulating the G-spot, so don’t
neglect them. It may be easier to find the right muscles if you put a finger deep inside
or a dildo. Contract and hold for three to five seconds to begin with. Breathe out while
you’re squeezing. Put a hand on your stomach to make sure that it is relaxed. Rest for
some seconds before repeating the contraction. Repeat 15-20 times. This exercise can
be done in any position you like, even standing. Try to slowly stand on your toes and
contract while ‘rising’. Increase the time you are squeezing as you are getting stronger.
Have as a goal to be able to hold the contraction for ten seconds. Think of beginning
the contraction movement gently – you should try to squeeze strongly, not violently!

The Fast Contraction: Squeeze and release with suitable speed. Increase the intervals
when you have become stronger and tighten/release as fast as you can and for as long as
you have the strength. Relax and repeat twenty times.

The Pause-Contraction: Do Fast Contractions, but with a short pause between the
squeezes, as long as you have the strength. Rest and repeat five times.

The exercises will be most effective if you use the positions described below. After a
while you’ll find which one that suits you the best, and with which rythm and strength
you are gonna exert them. Exercise in one position a day and change position the next
day. Ten minutes a day is enough. You can do the exercises both when you’re alone
and during intercourse.

The missionary: Lay on your back, with your legs bent and your knees apart and
drawn(curled) up towards your shoulders. Squeeze as mentioned (The Basic Contraction,
The Fast Contraction and The Pause Contraction). Examine if you can find a more
favourable variant, for example; putting a pillow under your buttocks – it might be easier
to exercise if your vagina comes up a little. Or put the soles of your feet on the bed with
the knees bent, and raise/lower your lower abdomen. Squeeze on the way up.

From behind: Stand on all fours (on your knees and hands). Try with your knees apart
and together respectively. Try to lower your chest towards the bed so that your buttocks
raises, or try to lay on your stomach. Find out in which position it is easiest to squeeze.

Ride a horse: Stand on your knees with your legs apart and squeeze. Raise while
squeezing, and lower yourself when relaxing, as if you really was riding.

Squat: Sit on your heels with your feet apart: Raise and lower your lower abdomen,
squeeze when moving up.”
Female article writer in a magazine for women

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“In the mid twenties, the muscles will begin to lose their elasticity, and this will be intensified
during childbirth when they are stretched to a great degree. But even you who haven’t given
birth will be wise to begin exercising if you not already do that.
If you think it’s a struggle – some muscles are harder to control than others – so don’t give
up! You’ll get a fast and inspiring result. It will please your partner too, not only beqause you
hopefully will enjoy sex more. It is, of course, nice for your partner too if you can squeeze
his sex thoroughly when you make love. Just remember to continue to exercise everyday,
else the muscles will lose their vigour again.
Strong stomach muscles will also help to control your lower abdomen. But think of relaxing
the muscles of your stomach when exercising, so you don’t use the wrong muscles. Don’t
forget to move your hips, that both make it easier and strengthens the contraction.
If you exercise 6-10 minutes a day you’ll probably notice results within a week. Vaginal
exercising is nothing mystic but is about learning to know your body and to keep it in shape
for the rest of your life.”
From a women’s magazine