The exercises can be done anywhere and increase libido
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Pompoarism makes the vaginal muscles work effectively, improving intimate health, preventing and even curing genital and uterine diseases, and it also increases libido and sexual satisfaction. In this article, you will find five exercises that can be done in just 15 minutes.
Do so and you can experience the many benefits of pompoarism. For example, in one of the practical courses I took, a student reported that four months ago she had been with one of the Bartholin glands (located in the vagina and responsible for lubricating the region) swollen and about the size of an olive.
This woman had already visited several doctors without success, who saw surgery as the only way to solve the problem. Twenty minutes after performing a single Pompoarism maneuver, her gland has completely deflated.
That same day, another woman arrived with cramps very strong and, after practicing Pompoarism, his pains ceased completely. A third, whose periods were late, menstruated during class.
This happens due to the contractions stimulated by pompoarism exercises, which also impact the uterus and this can reduce cramping and even speed up the delay in menstruation, normalizing menstrual cycles.
Pompoarismo easy and for every woman
The best way to practice Pompoarism is to seek expert help to get guidance on your muscle type and find out which workout is best for getting results.
Next, we look at five exercises that can be performed by any woman, regardless of her muscle type. The orientation is that the training is done exactly in the order indicated, to avoid muscle tension and fatigue.
Avoid performing the exercises if you have a high-risk pregnancy, urinary tract infection, or genital prolapse (more commonly known as a “saggy bladder”). Other than that, there are no contraindications.
Since the training is done without the tools usually used in pompoarism, it can also be practiced by women who have just started their sex life. The workout is aimed at improving intimate health, relieving cramps, regulating the menstrual cycle and even reducing the incidence of urine infections (cystitis).
Exercise your vaginal muscles
All of the exercises mentioned above can be performed in any position or place, whether it be in the shower while taking a bath, in a car or bus during traffic, in a bank line, during a meeting, when going to bed or at the waking up, or even while sitting in front of the computer.
My advice is to always reserve a specific moment for practice, so it becomes a habit and you will never forget it, as well as making sure you always get the benefits that the technique offers.
Pompoarism exercise 1: relaxation of the vaginal muscles
First, empty your bladder. Urinate until, even if you push, not a single drop of pee comes out. Then contract the vaginal muscles very slightly (also called MAP): just perform the same vaginal movement as if you were holding urine, only slightly.
Then, after a slight contraction, force relaxation very intensely, as if you were straining to pass urine. Perform this movement of slight contraction, followed by intense relaxation, 10 consecutive times. Rest for 20 seconds and do another set of 10, for a total of two sets of 10 reps each.
Pompoarism exercise 2: strengthening of the vaginal muscles
Perform four sets of 25 PFM contractions anywhere, anytime as follows: Make a light expelling motion followed by a strong contraction.
In the previous exercise you performed a strong ejection and a slight contraction, here it is the opposite: the ejection (or relaxation, as you prefer to call it) must be very weak and the contraction stronger.
Perform 25 repetitions of these contractions four times in a row. Between the four sets, rest for as long as you feel necessary, as long as it doesn’t exceed 30 seconds.
Pompoarismo exercise 3: sustain the contraction
In this exercise you will have to hold the contraction for as long as possible. Squeeze the PFM, as if you really want to urinate and need to “squeeze” your vagina to keep urine from flowing out.
Hold this contraction and start counting or timing how long you can hold it. Write it down and every day try to overcome yourself, increasing the duration of the contraction more and more.
With this exercise you will realize how fast the gain response is and this will be a good motivation for you to continue training.
Pompoarismo exercise 4: Motor coordination PFM
This exercise is a little more difficult at first, but just take your time and you’ll be able to do it without problems. You should also use your breath.
Inhale deeply and, when you release the air, together and at the same rate, contract the MAP, when you inhale again, relax the MAP, still at the same rate.
Once you take the hand, speed up your breathing with PFM contractions and relaxations. This exercise doesn’t have a specific time, do it when you have the availability to perform it, but remember that the more you train, the greater and faster the results will be.
Pompoarism exercise 5: body awareness
Perform this exercise preferably sitting. Otherwise you can do it standing or lying down, but it’s more difficult. Move your hips forward, backward, sideways, as much as possible.
As you become more comfortable with the hip movements, initiate PFM contractions as you go through the movements and try to feel different parts of the vagina contract as you contract in different hip positions. Perform the contractions as many times as you like.
After three months of training…
You must perform these five exercises every day for three months. After this time or if you have already acquired the effect you were looking for, you can only perform one of the exercises, once a day, to maintain what you have already obtained.
It’s also important to include the following two tips in your routine so you can maintain the gains you’ve made over the period.
traffic light suggestion
Every time you stop at a light, whether you’re a pedestrian, driver, or bus, your goal will be to contract PFM for as long as the light is closed, only relaxing when the light turns green.
An alternative to the same technique is that instead of sustaining the contraction while the light is closed, one will perform successive contractions and relaxations until the light turns green again.
tip of the adhesive
Purchase a pack of stickers and stick them on items you frequently look at. It can be in places like TV, bathroom mirror, refrigerator, wallet, cell phone, closet, desk, car rear view mirror and anywhere your creativity sends you.
Every time you look at one of these stickers you have to contract your PFM tenfold. By the end of the day you will have done over a hundred contractions without even realizing it.
The cool thing about this exercise is that you don’t even notice you’re working out and can still practice it while doing other tasks.
It will also make your brain assimilate movement more and more, making muscle fiber recruitment more efficient. This will make your penis even stronger and more sensitive, increasing your ability to please.
If you want to understand more about Pompoarismo and deepen your knowledge, I invite you to learn about my course.
The mail Pompoarismo techniques to do in 15 minutes appeared first Personalize.
Roberta Struzani (fisioterapia.roberta@gmail.com)
– Therapist specialized in sexuality and gynecological health. He provides face-to-face and online sessions focused on self-knowledge, self-esteem enhancement, and female reproductive health. His main working tool is Pompoarismo.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
