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Alternative ways to exercise

* Tighten a little — count five.
* Tighten a little more — count five.
* Tighten as hard as possible — count five.
* Relax in reverse steps, counting five at each step.

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.

- – -

“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

- – -

“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

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    Disclaimer: The results may vary based on how serious you are to improve your pelvic floor. You have to do kegel exercises regularly in order to see any improvement.

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    Kegelmaster Instructions

    Make sure you lubricate the vaginal area with a water soluble natural lubricant and lubricate the Kegelmaster at the tip. Place the Kegelmaster between your thighs, insert the unit into your vaginal opening until it is firmly in place. You will notice this when the Kegelmaster feels much smaller and locks into place.

    Grasp your Kegelmaster firmly, you are now ready for your initial adjustment!! This is done by turning the knob at the top of the Kegelmaster counterclockwise - until the knob is no longer touching the top of the Kegelmaster and until you feel a slight pressure. This should not be uncomfortable.

    NOTE: If the knob is at the top of the Kegelmaster and you don't feel any pressure from the Kegelmaster putting resistance against the vaginal muscles, then you will have to add another spring. If you have the right tension, squeeze down against the Kegelmaster. If you are easily able to clamp down with your vaginal muscles completely for thirty reps (closings), remove the unit from your vagina and change the position of the spring, moving forward one pin (see Power Spring Combinations). If you are still able to easily close down all the way, for thirty reps - after insertion, then you must move the single spring back to the rear pin (1) and add a spring to the next forward pin (2), then repeat the process.

    Power Spring Combinations:

    1,2,3,4, 1*2, 1*3, 1*4, 2*4, 3*4, 1*2*3, 1*2*4, 1*3*4, 2*3*4, 1*2*3*4

    The ideal spring tension is determined by one's ability to close the Kegelmaster at the beginning of the exercise and become unable to close it completely at the end of 30 reps. This is not hard to do and it is a lot of fun to see how many of the springs you can squeeze for 30 reps, having difficulty with the last five. The exercise sequence starts with 3 sets of 30 reps daily. With each rep you attempt complete closure of the Kegelmaster, pausing in between each set of 30 reps for 3-5 seconds. It is recommended to work up to 6 sets of 30 reps a minimum of 3 times a week. An individual may do more sets, but it is not advisable to exceed 30 reps. A final fatigue of the muscle until the last rep is performed with very little vaginal movement is your goal. When you are finished, close the device before removing! Gently close the device, tighten the knob and slowly remove the Kegelmaster.

    Ideally, use the kegel exerciser twice a day, morning and evening. For women with prolapse, it is recommended to use the Kegelmaster in the morning to start with.

    For prolapse or any other medical condition, please consult your doctor before purchasing the Kegelmaster.

    The Kegelmaster is cleared and deemed effective by the FDA as a medical device for incontinence.

    We in no way intend to diagnose, treat or make any medical claims about the Kegelmaster.

    Cleaning the Kegelmaster is simple. Use an anti-bacterial cleaner after each use. Open device, remove springs, and use a small brush to reach all areas of the Kegelmaster. Dry and store for the next use.