Best Vagina Tightening Exercises to Strengthen your Pelvic Floor

Have you met a hot guy on the best hookup sites 2021 and want to surprise him in bed by vagina tightening? A woman who has learned to control her vagina muscles can give her beloved incomparable pleasure and experience a bright vaginal orgasm. In addition, it has been proven that the tone of intimate muscles, as an endless source of vital and sexual energy, keeps a woman young and attractive for a long time, makes her confident, radiates joy, and attracts love. Strong pelvic floor muscles improve intimate health and help to cope with some problems. Are there sexual intimacy exercises for partners? Do you want to learn more?

There are specific sexual exercises for sexual performance and strengthening the vaginal muscles. Here are the most effective ones.

Exercises for Beginners

First, you need to determine your intimate muscles and control them. To do this, try stopping urination when you go to the bathroom. If you can tighten these muscles without using the glutes and abdominal muscles, then start training. If, along with the vaginal muscles, the gluteal and abdominal muscles work, first learn to separate and tighten these muscle groups one by one.

What exercises can you do in bed? You can perform the first step anywhere you want. The first week: Tense muscles rhythmically for 8-10 seconds, 5-10 sets 6 times a day. The second week: 50 sets 6 times a day. After a month of regular training, you can reduce your exercise frequency to 25.

When you have achieved a certain skill in the previous sexual exercises for sexual energy, get vaginal balls (for a start, choose silicone with minimum weight and a diameter of 1 inch). Disinfect and lubricate it before use. Insert it inside and try to hold for at least 1 minute at first, gradually increasing the exercise duration to 5 minutes. However, do not overdo it. Extra-tight vaginal muscles can lead to condom breakage, pain in the partner, or difficult childbirth.

Then you can move on to pushing out. To do this, push lightly and combine these exercises with tightening, but do not overdo it, as this is dangerous by organ prolapse. 5-10 times a day are enough.

Advanced Mode

Take a kegel ball or special egg. Do the exercises while standing. Imagine your vagina muscles, divide them into three parts:

  • The lower part is the muscles at the opening of the vagina.
  • The middle part is the muscles of the vagina itself.
  • The upper part is the uppermost part of the vagina (where the cervix is).

Tighten the muscles of the first section. Then take a deep breath and squeeze the muscles of the second section, holding the ball. At the initial stage of sexual exercises for sexual desire, the number of repetitions should not exceed 7-10 times; later, you can try 20-30.

When the previous exercise becomes easy, try to learn how to move the ball up and down and from side to side (5-10 times a day).

The next step is to tighten the third section. Try to hold the ball with the lower section and push it out with the upper one.

Hone your skill with the following sexual exercises: Insert two balls into the vagina and try to push them against each other (start with 3 times and move to 15 times a day.)

For best results, you should do 150 sets daily (in different combinations). You need to come to this gradually – starting with 5 exercises 6 times a day, adding 5 exercises every day.

Conclusion

Check with your gynecologist before exercising. Vaginal muscle training is not recommended for pregnant women, women with acute or chronic diseases of the genitourinary system, tumors, STD, and any diagnosis in which sex is temporarily prohibited.

With regular sexual exercises, you can tone your vaginal muscles, which will certainly improve your intimate health and make your sex more intense. Make training a part of your self-care!

Have you tried to strengthen your pelvic floor muscles? Please share your experience in the comments below.

Myths You Need To Forget About Squirting

Gushing

Debunking the squirting sex myths

Many misconceptions surround the idea of squirting. Whether you have heard about it from rumors, viewed it in porn, or have some personal experience, curiosity is still high concerning this elusive topic. Many imagine it as a voluminous splash of fluids during sex. But that is not always the case, as the sex myths suggest. Sexual researchers describe it as a visible amount of discharge released from the urethra.

Every woman looks forward to an extraordinary sexual experience. Focusing on squirting alone may frustrate you if you don’t achieve it. According to the best dating sites 2021, it is wise for partners to do what feels right for them. Understanding the sex myths and facts can help clear any mistaken beliefs that could be holding you back. Below, we demystify some of the sex myths about squirting.


  1. Squirting Is a Huge Gush – Forget About This Sex Myth

This is a crucial sex myth that we have to crack today. Many women have been misled by the images they see on porn videos. Porn depicts squirts as voluminous gushes of fluid. But they always fake it to bring a dramatic effect to their movies. You don’t have to release a massive splashy fluid. It is a false sex myth. 

People release different volumes of liquids during sex. Some discharge volumes enough to wet a bed, others produce a stream, while for others, it is just a dribble. Some women can confuse squirting with normal vaginal lubrication because the amount of fluid released is not substantial enough to see. It is time to forget about this sex myth because it all depends on our bodies. Some people can experience it while others cannot, but we are all normal.  

  1.     It Happens During Orgasm

One of the sex myths you should never fall for. Squirting does not depend on orgasm. A woman can experience squirting before, during, or after an orgasm. One does not need to have an orgasm to squirt; it is a delusion brought by this sex myth. Squirting can happen on its own as long as your body experiences the right amount of pleasure.

When someone clarifies how their body responds to sexual pleasure, they can more easily expel the fluid than having an orgasm. So next time your partner stops pleasuring you just because they have seen you squirting, do not shy away from expressing your feelings. Clear their impression about this sex myth. Let them know that squirting does not mean you have arrived at your destination because it is a deceptive sex myth.

  1.     Anyone Can Squirt if They Use the Same Method

A much-distorted sex myth you need to dismiss. We all have unique bodies. Therefore, everybody has a different squirting experience. No single proven method exists that can work the same way for each person. So don’t let this sex myth misguide you. Some methods can easily make women gush, while others can take too long to produce results.

Each woman’s vagina has different anatomy. Some have the skene’s gland responsible for producing the liquid discharged during squirting, but others lack this special gland. If some women can achieve squirting through a particular method, it may not work for others. If you want to enjoy a healthy sex life, this is one of the sex myths you have to know and debunk.

Take Away

These are just a handful of the sex myths you must be aware of. It is not a guarantee that every woman squirts. Many sex myths that surround squirting have altered women’s beliefs when it comes to sex. We hope the above explanations have helped to clear some misery concerning the topic. So, what sex myth have you been banking your squirting experiences on? Let us know in the comments.

Author’s bio:  

Miranda Davis is a freelance writer in the relation and psychology area. Miranda is interested in such topics as building healthy relationships between people, love/sex compatibility, and how to find the right balance in life in general. She is currently doing specific research on the topic. Miranda loves cooking and long-distance walking.

Dealing with an unusual sex drive

crazy sex

Now, I know there are other women out there who, like myself, who have no idea what they want or desire sexually. Sometimes its crazy and you can’t even look at your significant other without mentally undressing them and jumping their bones as soon as the opportunity arises. But also, at other times when the opportunity presents itself, its just shrugged off like meh. But then other times you might really want it but then you also kind of don’t at the same time. Well, I’m here to tell you, you’re not alone.

To some, yes this may sound crazy, but it can be really frustrating.

I have been dealing with these kinds of issues through my entire sexually active life. It’s almost like there’s a little gremlin in your head pushing all the wrong buttons at the most inconvenient of times. And this can sometimes really ruin the mood, especially if you have made all the moves to hint that you are up for it but then all of a sudden, it’s gone and your partner is left extremely confused.

I’ve had partners in the past who I had never confided in about these feelings as they where never willing to talk or communicate about much sexual stuff. To them it was “sex is sex”. So, let me tell you, COMMUNICATION IS KEY! If they don’t know how you feel or what you want, then you’ll never be satisfied or content with the sex you have with them and it may even be the other way around, how will you know what they want if they don’t communicate it with you.

When I first met my current partner, of course like any relationship at the start, every time you’re with them you want to go at it like rabbits but that doesn’t last forever and if you’re like me, that period is even shorter again. So naturally, we grew out of that stage, but we still went at it a fair amount, it never just stopped and for some reason that amazed me, especially because I was very rarely up for sex as it was. Surely enough we moved in together, my sex drive went back to its normal wacky self, but he naturally has a high sex drive. This is where the communication started where I had never had it before. All he wanted was to please me, that’s what got him off, he wanted to know exactly what I wanted, where I wanted it and how long I wanted it for! I was absolutely blown away (no pun intended).

I’d never experienced a man, so hell bent on pleasing me. At this point I somewhat started to open to him about what I wanted but was still too shy to completely lay out what I thought was wrong with me as I though it may affect our relationship and how he saw me.

Turns out I should have told him straight up, like I said communication is key 100%. We got further into our relationship and he would occasionally ask questions like “You don’t seem like you want it, what’s wrong?” or “Are you still into me?”. When these questions started becoming more frequent and concerning, it made me realise that not only was this affecting me, but he was slowly noticing more and more that something wasn’t quite right, and it was starting to affect him too. So, we sat down and spoke about it all and I mean ALL, there was emotions, tears and feelings being released like nothing else. He comforted me and made me feel okay with who I am and these feelings I had that made me feel not normal.

The fact that I had finally spoken to him and opened up about how I felt helped not only our sex life but also helped our relationship. He now knows that if I seem a bit off chances are, I’m not up for it and he will realise that rather than going just ahead with it.

 

  • COMMUNICATION!   Always remember that this should be your first thought. Like I said earlier, how will either of you know how you feel or what you want if you don’t discuss and understand each other.
  • I found that sex toys really helped me cope with what I was dealing with. For example, if I really didn’t feel like doing anything but he was raring to go. Pull out the toy and go to town! I enjoyed and was more than happy to help him because I knew he was enjoying it and I was still helping him. At other times I wouldn’t have felt like physically doing the deed but for some reason I felt comfortable using toys. Let me tell you, men are more than happy to watch that! You can still enjoy each other’s company in a different and possibly more personal way.
  • Watching porn together.  Now I know this one may be a bit of a grey area as some couples don’t agree on watching porn at all. But if you’re open to it and they want to get down and dirty but you’re just not sure, ask them to watch porn with you beforehand. You may find you where in the mood for it you just didn’t know yet.
  • Physical foreplay. If you know what turns you on and you know what might get you in the mood, hell even if you don’t know but you want to do the deed, try some foreplay, go with the flow, and see where it goes. Tell him where to go, guide him and tell him what feels good.
  • Being relaxed. Always be sure that you are comfortable and relaxed with your significant other and environment when getting freaky. At the end of the day, its your body. They may be your partner but if you’re not comfortable, NO MEANS NO and they need to respect that and vice versa.

Kaylah and Oh Zone Adult Store consultant.

Anorgasmia

female sexual health

Say it with me now.

An-or-gaz-mia

 

What is it? It is the inability to reach orgasm. Whether this is vaginally, clitorally, penally or at all. Anorgasmia.

 

Today we will be talking about female Anorgasmia because I have been talking more and more to ciswomen who not only feel the pressure to have an orgasm during intercourse but feel that there is something inherently wrong with them that they can’t or haven’t had an orgasm either at all, or during intercourse with their partner.

 

And it causes them considerable mental stress and significant emotional turmoil.

 

I am not yet an expert but I do have a lot of experience. I am well read in this and I have conversed with many people about this and through research both academic and of my own volition there is nothing wrong with not being able to achieve orgasm.

 

A study in both America and the UK showed that over 70% of women volunteered that they either had very infrequent orgasms or none at all. Out of those 70% many explained that occasionally they could achieve orgasm during penetrative intercourse if they stimulated their clitoras during play. Others reported that they waited and masturbated after penetrative intercourse was finished. Others reported that they “faked” an orgasm to cover up not being able to achieve one.

 

Upon further academic and article research I found that there is quite the stigma around cis women “faking” orgasms because they feel that they are expected to, or that they don’t want to disappoint their partner. As instagram @froeticsexology says “orgasms don’t define good sex” and highlights that we should be aiminf for pleasure instead of orgasms.

 

Anorgasmia can occur because of many factors and can be resolved, if it causes you concern or distress. Anorgasmia can stem from:

  • psychological reasons,

  • PTSD,

  • stress,

  • medication,

  • physicality or

  • barriers to stimulation

  • to name a few.

 

Different methods can be used and explored to resolve Anorgasmia. Your doctor may be able to assist with anorgasmia, other health professionals can also prove to be beneficial, such as a psychologist, or counsellor or even selecting and speaking to a Sexologist or Sex therapist. Sexologists are growin in number and awareness within our community, providing accredited information to our communication and helping in educating, breaking the stigma around sex and assisting us in feeling comfortable in discussing all things sex. Head over to https://societyaustraliansexologists.org.au/practitioner-directory/ to find an accredited sex therapist near you.

 

Another method which is highly effective with Anorgasmia is relaxation and self exploration. Solo.

 

These days there is much pressure on us, sexually and in everyday life. Both of these can sometimes be linked to anorgasmia.  Relaxation and getting in touch with your own body, in your own time, no pressure, no expectations can be a great way to connect and engage with your body and your feelings and your pleasure. Self exploration and masturbation is the next key. Take it slow. Explore your body, your skin, lips, nipples, clitoras, labia and vagina. Slowly. Use toys to help you explore the senses. Try vibrations and heat, rotations and thrusting.

 

Using insertables, try finding your g-spot. Release the notion that the vagina is full of nerves and hold in your mind that the pleasure of the vagina is pressure. The nerves are mainly felt through the clitoral root that wraps around the vagina, lending its sensation to the G spot. Use a g spot vibe or your fingers to curl against this spot half a finger length up into your vgainal entrance.

 

Some cis women may not orgasm from the G pot, remember this isn’t just about orgasm, its about pleasure. But let’s delve a little deeper. Some women need their A spot stimulated to climax.

 

The A spot is so aptly named for the anterior fornix which is located towards the rear of your vaginal cavity just before your cervix. The A spot focuses the most on pressure. So stimulating the spot with a broad head of a toy and rubbing or massaging this spot will focus the greatest amount of pleasure. Utilising a massage wand that  is able to be inserted will provide a large/broad head and powerful and concentrated point of vibration that will stimulate both the A-spot and the G-spot simultaneously.

 

If attempting to explore the A-spot and it is a tad uncomfortable it is very possible that you are not aroused enough and that you’re hitting the cervix or “bottoming out” take a breath. When cis-women are aroused the vaginal canal extends up into the abdomen, tucking the cervix out of harm’s way. The A-spot is on the tummy side of the cervix. The P-spot (aptly named for the Posterior Fornix- did you guess?) is on the opposite side of the cervical opening, towards the spine.

 

Both these spots can feel amazing to most women but they come with patience and exploration. Rubbing up against these spots will increase moisture and slickness within the canal, the blood rushing from arousal heightening these delicate pressure plates. Bending your legs upwards towards your stomach, or supporting your lower back with a pillow will bring this wondrous spot closer to the touch.

 

Again, and I cannot stress this enough, take this slow. If there is discomfort, stop. But don’t give up. This is why self exploration is so much fun, you try again and again, with no agenda, no time sensitivity. relax , breathe deep, add some more lubrication and stimulate your clitoras to bring more blood flow and arousal and try again.

 

Try different gels and oils to assist with arousal. “On Ultra” is a topical ciltoris oil utilising cinnamon, sweet almond and ginger to spur arousal and provide a tingling, vibration on the nerves found there. This assists in arousal, by stimulating blood flow, and inducing the production of a wetter canal. Try some and sit with the feel, become aware with the vibrations you feel and the warmth as it spreads to your Labia and throughout your pelvic area. Now try your insertables again. Being mindful throughout this process also proves in increasing attention, feeling and relaxation within the moment. All of these are essential to that good feeling and good place to help encourage an orgasm.

Using a bullet, a wand or a clitoral specific massager can be used to stimulate the nerves on the clitoral root. When the body is aroused, the clitoras will retract a little underneath the protective hood, to lessen the sensitive nerve endings. With your toy of choice, or your fingers, apply slight pressure and massage for pleasure. As the heat and feelings build, don’t be afraid and pull back, gently lean yourself into the feeling. Try and release the tension that you begin to feel throughout your body and surrender. As the pleasure mounts you may feel it give way. And what a feeling. Different different clitoral toys will depend on how sensitive you are, how steady handed you are, and how much power you would like to assist you. If you find yourself getting frustrated, that’s ok too. Take a break. Remember what we said about the pressure on ourselves? If you’re wondering when it will happen? Or why it’s taking so long? Chances are that you are willing yourself into a mindset where you will be unable to achieve an orgasm, and significantly affect the pleasure you are feeling within the moment.

 

Getting in touch with your own body and your own pleasure is empowering. It helps you to relax, it helps you to learn. And the more you learn overtime, the more you may feel more confident to invite a second player in to share in the secrets that you have found. Practice definitely helps to train your body to relax, surrender and invites a safe space for pleasure.

 

But most importantly, have fun. Delight in the surrender of your body and the touch. Focus on feeling good, and doing things that feel good. Don’t view the orgasm as the finish line. View self pleasuring or masturbating as the goal, and the orgasm, whether you have it or not, as a happy addition.

Anorgasmia is not something to feel shame about. It is a learning curve. And it is more common than we are led to believe. By talking about it, more people will be aware of it, its commonality, the reasons behind it, and how masturbation and self exploration can help.

 

At your service;

Tiffany

Oh Zone Sales assistant, educator and avid explorer.

Vaginal Dilator Exercises for Psychosexual Therapy

vaginismus dilators

Although these plastic sets are called “vaginal dilators” the name is not ideal, as nothing is being dilated (expanded) when you use them.

Often dilators are recommended for a combination of reasons. They can help retrain the soft tissues in and around the vagina to behave more normally. This may include improving scar tissue after childbirth/surgery/radiotherapy, or to help train the pelvic floor muscles to relax and lengthen as part of a structured program. Dilator use can also help to reduce vulval and vaginal hypersensitivity to touch.

Exercising the pelvic floor is essential to help to improve the strength, flexibility and control of the pelvic floor muscles. For penetration to be pain free, the pelvic floor muscles need to be able to relax fully and lengthen around something in the vagina. Dilators can help you to practice this.

Plastic dilators provide a pathway, allowing you to practice relaxing your pelvic floor muscles around something, increasing in size gradually, under your control.

If the smallest dilator is too big to slip into your vagina, you may need to start with something smaller, such as a cotton bud.

Dilators come in a set of various sizes. The smallest is the size of a slim finger, or a medium to large tampon. The largest is the size of a large erection. It is worth noting that an average erection is about the size of the 4th dilator in a set of 5. Dilators with a tapered end are often easier to use than those with a blunt end.

A plain lubricant is provided with most dilator sets. You will need to use lubricant for all these exercises. You can use any lubricant that you know suits you. Advice on lubricants that don’t contain many of the ingredients that irritate genital skin is available from your doctor, physiotherapist, nurse or psychosexual counsellor.

Sometimes they are available on prescription, or they are easy to order online or from your local chemist.  Dilators are available on prescription from your GP.

The exercises

It is best to practice little and often. 1 minute (building up to 5-10 minutes), 5-6 days per week is best.

Each step is likely to take weeks. The aim is to progress slowly and steadily, being comfortable with each step before moving on. If you go too fast and provoke lots of pain then you are likely to trigger muscle spasm, vaginal tightness and therefore more pain.

If you are unable to progress up the steps after weeks of trying, see your doctor, nurse, physiotherapist or psychosexual therapist. They may refer you on to someone for a more detailed examination and advice.

You will need to set aside some time each day to be relaxed and take your time with this process. Our minds and bodies are linked and if your muscles are to relax you need to feel relaxed and not rushed. How you think and feel about using dilators can affect your experience. Try to approach it with positive, optimistic attitude (even if this doesn’t come automatically). Last thing at night is not ideal,  as it is easy to put it off when you are tired at the very end of the day.

Please remember: the idea is to do what you can without causing pain. You may feel a little discomfort when first starting the exercises.

  • Start with the smallest
  • Prop yourself up semi-reclined on a bed/chair/sofa. Bending your hips and knees a little may
  • To prepare, you could try actively relaxing your pelvic floor muscles using your breathing (see our separate information leaflet – Pelvic Floor Exercises for Psychosexual Therapy).
  • A helpful first step can be to practice resting the tip of the smallest dilator at your vaginal entrance and using your breathing to keep your pelvic floor This will help you to overcome the reflex you may have developed, where your pelvic floor tenses up at the prospect of something entering your vagina.
  • When you think your pelvic floor is relaxed, take your time to gently slip the smallest dilator (covered in lubricant) into your vagina. Most vaginas slope up and backwards towards your tailbone. It may help to focus on your breathing, to reduce any physical and mental tension. The dilator doesn’t necessarily have to be fully
  • Leave the dilator in place for 1 to 10 minutes, keeping your pelvic floor You will be able to increase the length of time gradually with practice. If you stop noticing that the dilator is in there this is great– you are really relaxed! Repeat daily until comfortable.
  • When using the dilators, try not to get too caught up with thoughts or focused on emotions. Instead, bring your attention to your physical sensations as you use the dilators, or to the sensations of your breath in your body.
  • When ready, try the next size up from the one you are using. You may find it helpful to try 1 minute of the size that you are comfortable with before using the larger size immediately after. Continue in this way until it is possible to insert the larger size straight into your vagina.
  • Gradually increase the size of dilator you are using, remembering you should be comfortable with a given size for up to 10 minutes, feeling the muscles are fully relaxed around it, before you move on to the next.  If these exercises cause bleeding, or if you have difficult thoughts or feelings about using the dilators, which you feel are getting in the way, please discuss this with your doctor, physiotherapist, nurse or psychosexual counsellor.

Cleaning the dilators

Dilators should be washed in hot soapy water and rinsed thoroughly after each use. They do not need to be sterilized. They can be stored in the case provided.