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This content has been automatically translated from Ukrainian.
Did you know that your intimate health can significantly affect your overall well-being, the quality of your relationships, and even your level of self-confidence? One of the most effective ways to support and improve intimate health is through the bodybuilding – special gymnastics to strengthen the pelvic floor muscles. This concept is not only about the physical state, but also about the harmony of body and soul.
What is community building?
The term "woombilding" comes from an English abbreviated expression VUM (Vaginal Muscle Building), which means "building the muscles of the vagina". This method emerged in the 1980's through the developments of Soviet gynecologist A. Kegel and his followers. The main goal of – is to strengthen the pelvic floor muscles, which are responsible for many aspects of women's health: from the prevention of gynecological diseases to the improvement of the quality of sexual life.
Woombilding is also popular among women who wish to regain tone after childbirth, get rid of incontinence, or simply understand their bodies better.
Why is this important?
Pelvic floor muscles have a key role in supporting pelvic organs such as the uterus, bladder, and rectum. Weakening these muscles can lead to many problems:
- Urinary incontinence.
- Decreased sensitivity in intimate areas.
- Pelvic prolapse.
- Pain during sexual contact.
Regular exercise helps to avoid these problems, as well as boosting intimate health, adding confidence and improving the quality of sex life.
Benefits of team building
- Pelvic health. Strengthening the pelvic floor muscles helps to avoid organ prolapse and improves circulation in this area.
- Postpartum recovery. Childbirth can significantly weaken the intimate muscles. Woombilding helps to restore tone and elasticity.
- Improving sex life. Through the control of the intimate muscles, a woman can enhance the sensation for both herself and her partner.
- Reducing the risk of urinary incontinence. It is especially relevant for women after childbirth or during menopause.
- Psychological harmony. Controlling your body adds confidence and improves self-esteem.
How does it work?
Woombilding includes several levels of exercise:
- Basic Kegel exercises. It is a contraction and relaxation of the pelvic floor muscles that can be performed anywhere: sitting, lying down or standing.
- Work with simulators. Special devices such as vaginal balls or biofeedback machines help to feel the muscles better and train them more effectively.
- Advanced techniques. For experienced female practitioners, the community building offers controlled-motion exercises of exercise machines or even sophisticated techniques to tone individual muscles.
How to start?
- Find your pelvic floor muscles. To do this, try to stop the flow of urine during urination –, these are the muscles that need to be trained.
- Master Kegel exercises. Start by squeezing your muscles for 5 seconds and then relax for the same amount of time. Repeat 10-15 times several times a day.
- Use simulators. Consult your doctor or bodybuilding coach to select suitable devices.
- Follow regularity. Like any training, team building takes time and perseverance, but the results will not make you wait long.
Contraindications
Although bodybuilding is suitable for many, there are situations when it should be avoided:
- Pregnancy period (if there are no doctor's recommendations).
- Exacerbation of gynecological diseases.
- Inflammatory processes or infections.
Always consult your gynecologist before starting classes.
Myths about building
- "It's only necessary after delivery." In fact, exercise is good for women of all ages, as it helps maintain health and improve quality of life.
- "It's painful or difficult." Most exercises are simple and comfortable. The main thing is to gradually increase the load.
- "It's only necessary for sexual pleasure." Although wombilding has a positive impact on sex life, its main goal is – to improve health.
Wombilding – is a unique way of caring for your body, which brings not only physical benefit, but also psychological harmony. Regular exercise helps to promote health, improve quality of life and reveal new facets of one's own femininity. This is intimate gymnastics that proves: the real power of – is in harmony with yourself.
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