Pompoirism exercises to do in 15 minutes

Every woman needs to do Intimate Gymnastics, and the best thing: you can perform pompoirism exercises in any position or place!

Pompoarism works the vaginal muscles, improving intimate health and preventing and treating diseases, as well as increasing libido and sexual satisfaction. In this article you will find five pompoarism exercises to perform in just 15 minutes.

Every woman needs to do Intimate gymnastics. And the best thing: you can do pompoarism exercises in any position or place!

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Guidelines for performing pompoarism exercises

Before starting, the ideal is to look for the guidance from a gynecological physiotherapist. This will ensure you know how your pelvic floor muscles (PFM) are doing and what workout is best for you.

But if you want to try the pompoarism exercises suggested below, follow these guidelines:

1. Choice of location: All the exercises mentioned here can be performed in any position or place, whether in the shower, in the car or on the bus, in line at the bank, during a meeting, when going to bed or waking up or even while sitting in front of the computer .
2. Book a specific time: Set a fixed time in your routine to perform the exercises. This will help you create a habit and ensure you don’t forget to practice.
3. Order of exercises: Perform the workout exactly in the order listed, 1 to 5, to avoid muscle tension and fatigue.
4. Frequency: You must perform these five exercises every day for three months. After this time or if you have already obtained the effect you were looking for, you can perform just one of the exercises, once a day, to maintain what you have already achieved.

Following these guidelines will help maximize the benefits of pompoirism, promoting a more effective and satisfying experience.

5 Pompoarism exercises

So, now, let’s look at the five pompoarism exercises that can be performed by any woman, regardless of her muscle type.

Avoid performing the exercises if you have a high-risk pregnancy, a urinary tract infection, or a genital prolapse (more commonly known as “dropped bladder”). Apart from this, there is no contraindication.

Since the training is carried out without the tools usually used in pompoarism, it can also be practiced by women who have not yet started sexual life.

Training aims to improve intimate health, relieve cramps, regulate the menstrual cycle and even reduce its incidence urine infections (cystitis).

1. Relaxation of the vaginal muscles

• Step 1: Empty your bladder. Urinate until, even with effort, no more drops come out.
• Step 2: Slightly contract your vaginal muscles, as if you are holding in urine.
• Step 3: After the slight contraction, relax intensely, as if you were forcing yourself to eliminate urine.
• Step 4: Then repeat the movement of light contraction followed by intense relaxation 10 times in a row.
• Step 5: Rest for 20 seconds and perform another set of 10, for a total of two sets of 10 reps each.

2. Strengthen the vaginal muscles

• Step 1: Perform, anywhere, anytime, four sets of 25 PFM contractions.
• Step 2: Make a slight movement to expel the urine followed by a strong contraction.
• Step 3: The expulsion should be very weak and the contraction stronger.
• Step 4: Between the four sets, rest as long as you feel necessary, as long as it does not exceed 30 seconds.

3. Sustain the contraction

• Step 1: Contract the PFM as if you have a strong urge to urinate.
• Step 2: Hold the contraction and start counting or timing how long you can hold it.
• Step 3: Write it down and, every day, try to overcome yourself by increasing the duration of the contraction.

With this exercise you will notice how fast the gain response is and this will be a good motivation to continue training.

4. PFM motor coordination

• Step 1: Inhale deeply.
• Step 2: As you release the air, contract the MAP at the same rate.
• Step 3: As you inhale again, relax the MAP, following the same rhythm.
• Step 4: Once you get the hang of it, speed up your breathing with contractions and relaxations.

This exercise does not have a specific time, do it when you are available to do it, but remember that the more you train, the greater and quicker the results will be.

5. Body awareness

• Step 1: Perform this exercise preferably sitting. If that doesn’t work, you can do it standing or lying down.
• Step 2: Move your hips forward, backward and side to side as much as possible.
• Step 3: Initiate PFM contractions as you perform the movements and notice the different parts of the vagina contracting.
• Try feeling different parts of your vagina contract as you contract into different hip positions. Do 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 achieved the effect you were looking for, you can perform just one of the exercises once a day to maintain what you have already achieved.

Tips for maintaining results

Traffic light tip:

• Every time you stop at a traffic light, contract the MAP for the entire time the traffic light is closed.
• Only relax when the light turns green.
• Alternatively, contract and relax until the light turns green again.

Sticker Tip:

• Buy a pack of stickers and stick them on objects you look at often (TV, bathroom mirror, refrigerator, etc.).
• Every time you look at a sticker, contract your PFM ten times.
• This way you will have more than a hundred contractions without realizing it!

These tips help you incorporate pompoirism into your routine, increasing the effectiveness of the exercises.

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The mail Pompoirism exercises to do in 15 minutes appeared first Personalize.

Roberta Struzani (fisioterapia.roberta@gmail.com)

– Specialist in Sexuality and Natural Gynecology. A pioneer in the study of Intimate Gymnastics and Womb Reconsecration in Brazil, she has contributed to the training of several therapists and has developed personalized work that brings benefits to women’s health, from physical to emotional.

Source: Terra

Ben

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.