As any other art, the erotic art has its apprentice hood as well. Therefore, the first and very important step in any training is to understand the principles it is based upon.

Surprise! Now we will learn together nothing more and nothing less than some famous SEXercises!

First of all, ladies, you will learn how to contract your muscles. It sounds easy, but we can assure you it is not so. Many women hear this for the first time. They are as astonished as if one told them to move the tip of their nose.

Any woman may become an expert in the art of the contractions, but as any other muscles, the vaginal muscles also need persevering training in order to become more toned and dynamic.

Where are these muscles we discuss about? Close your eyes and imagine that you are now inside your vagina. Courage, allow yourself to do this at least in your imagination.

Go deeper now. There they are. They are circular, apt to perform very powerful movements. These muscles can be the source of unsuspected pleasures for both you and your lover.

Once you've learned the concentration on these muscles, you will be able to control them better. Constant repetition will help you memorize the path through which a certain muscle is activated or only a part of it.

Now contract your anal muscles as strongly as possible. Then contract your vagina as if you wanted to prevent something from coming out of it. Now contract your urethra as if you cannot urinate.

Then contract all these muscles in the same time. Make sure that the muscles of the buttocks and of the abdomen are relaxed.

EXERCISES FOR DAY AND EXERCISES FOR NIGHT
If you find it difficult to find the muscles to contract, this is a sign that you are not yet very familiar with those muscles.

However, you may analyze your inner structure.

In the following, you will learn the classical contractions that a long-term training is based upon. They are the already famous Kegel contractions.

Master them and you will definitely master the art of lovemaking. Contract the pelvic muscles and remain like this for 5 seconds. Then relax these muscles completely.

Inhale deeply and place your hand on your abdomen during the following contraction. Thus you make sure that the abdomen is relaxed.

You may even insert one finger inside your vagina in order to detect the contraction of your intimate muscles. Try to obtain long contractions, up to ten seconds.

Begin with 15 repetitions of this exercise and then increase the number gradually, until you reach one hundred repetitions per day. You may perform these exercises in the morning, before getting up, or anytime during the day, even in the car or at work, in front of your boss.

Since it is crucial for a woman to perform these exercises, you may begin with short and easy movements.

These short and easy contractions are definitely better than nothing, but if you do aspire to a greater achievement, perform the exercises as we described them. And since the master is made by (S)exercise...get to work!

The next step in becoming a master in the art of lovemaking is the following:

Try to find all the positions in which you can contract your vaginal muscles. Find the suitable rhythms and induce the force you desire.

A very important aspect in performing these Sexercises is the breath. Exhale the air from your lungs, and remain like this, without forcing yourself. Then inhale, and retain your breath with your lungs filled with air.

Now begin to contract your vaginal muscles as many times as you wish, before exhaling. It is very important that during two successive contractions you relax your muscles as this relaxation helps you get a better control at this level.

EFFECTIVE RHYTHMS

BASIC RHYTHM
Contract and relax your muscles at a moderate speed, 20 times. In time, increase the speed and see how you like this.

SLOW AND EASY
Contract your muscles, keep the contraction for 3 seconds, relax them the following 3 seconds, and repeat 20 times. Gradually increase the time of the contraction from 3 to 20 seconds.

SLOW PUMPING
Contract and relax your muscles as if you simulate a heartbeat. Continue like this for 3 minutes in a row, without pause.

FAST PUMPING
Speed up the SLOW PUMPING. Make sure every muscles is completely relaxed before the next contraction. Continue for 3 minutes, in a row, without pause.

OPTIMUM POSITIONS FOR SUCCESSFUL CONTRACTIONS
Women prefer several positions in which they perform best these contractions. From these positions, you may chose the one that is most suitable for you. Or maybe those that are most suitable...

Experiment with each individual position, in order to make the best possible decision.

SITTING POSITION: Sit on a chair, with your knees apart.

THE MISSIONARY POSITION: Lie down on your back, with your knees at your chest and spread.

THE FEATHER POSITION: Lie down on your back holding one of your knees at your chest and the other leg stretched.

LATERAL POSITION: Lie on one side and stretch the leg that is below on a 90 degree angle with your body, supporting it on a pillow. The other leg is slightly bent from the knee.

THE RIDING POSITION: Sit with your feet widely apart, knees slightly bent. Bend over a little bit, but keep your spine straight. This position will also force the inner muscles of the thighs, and this will offer you greater flexibility during lovemaking.

 

TRAINING WITH EGGS:

The use of a stone egg is a very fast way to strengthen and control the vagina muscles. Also, as you master the use of these muscles you simultaneously tone up the lower abdomen. Why should I have strong vagina muscles? Because this will offer you a lot of advantages:
1. When the vagina muscles are strong, they function as seals, preventing the leakage of your life-force and sexual energy.
2. You will increase your sexual energy.
3. You will increase your pleasure during lovemaking by strong contraction of the vagina muscles.
4. You will have a strong control over your sexual energy.
5. You will fascinate your lover. You will offer him great pleasure.

NOW, WHAT DO WE HAVE TO DO?

1. CHOOSE THE STONE EGG
You could choose such a stone egg from a gem shop or a mineral shop. The most proper material for the egg is a volcanic rock called obsidian. You could also choose a wooden egg. The size of the egg has to suit your vagina. Most women choose a medium-sized egg, that is, an egg with an approximately one-inch diameter. But remember: the smaller the egg, the more work your muscles will have to do because they will have to contract more strongly in order to cause any movement of the egg. Make sure you select an egg with a smooth surface.

2. INSERT THE EGG
a. Each time before practicing the egg exercise, you must warm yourself by massaging the breasts and making sure the vagina is expanded and some lubricating fluid is being emitted.
b. To assist you in inserting the egg easily, if necessary, use a lubricating jelly or any natural lubricating oil.
c. Always insert the wider end of the egg first.

3. TAKE A PROPER POSITION
Once inserted, assume a proper posture for doing the exercise: feet shoulders' width apart and firmly grounded, ankles and knees bent, groin folded, spine and neck kept in a line. Raise yours arms in front of you to a 45-degree angle with your palms faced upward.

4. CONTRACT THE MUSCLES
a. Isolate and contract the muscle groups responsible for closing the external vaginal orifice tightly.
b. Inhale and immediately contract the vaginal canal muscles in front of the cervix so that you are now contracting two sections at the same time.
c. Slightly squeeze the egg from the middle of the vaginal canal until you feel that you have a good grip on it. Inhale and squeeze again, gradually increasing the squeeze, and then inhale more and squeeze harder. Once you feel you have a good grip on the egg, move it slowly up and down. Start the motion slowly and gradually increase the speed. When you are out of breath, exhale and rest.

 

Copyright(c) MISA