male's Lingam it is possible for a woman to exercise and tone her Yoni.
Quite surprisingly there are actually a few exercises to chose from,
including "vaginal weight lifting". Unfortunately the benefit derived
will vary for each individual. Before we begin to examine the various
exercise alternatives and objectives, let us first consider the central object
of our discussion.
The vagina is
an elastic muscular tube projecting inside a female.
It is usually slightly
shorter and thinner than an average male penis, at about 4 inches (100 mm)
long and 1 inch (25 mm) in diameter (although there is wide anatomical
variation) but its elasticity causes it to be able to accept larger penises
and give birth to offspring. It connects the vulva at the outside to the
cervix of the uterus on the inside. If the woman stands upright, the vaginal
tube points in an upward-backward direction and forms an angle of slightly
more than 45 degrees with the uterus. The vaginal opening is at the back end of the vulva, behind the opening of the urethra. Above the vagina is Mons
Veneris. The vagina, along with the inside of the vulva, is reddish pink in
color. Length, width and shape of the vagina may vary. With arousal, the
vagina lengthens rapidly to an average of about 4 in.(8.5 cm), but can
continue to lengthen in response to pressure. As the woman becomes fully
aroused, the vagina tents (expanding in length and width) while the cervix
retracts. The walls of the vagina are composed of soft elastic folds of mucous
membrane skin which stretch or contract (with support from pelvic muscles) to
the size of the penis. With proper arousal, the vagina may stretch/contract to
accommodate virtually any penis size.
The pubococcygeus muscle or PC muscle is a
hammock-like muscle, found in both sexes, that stretches from the pubic bone
to the coccyx (tail bone) forming the floor of the pelvic cavity and
supporting the pelvic organs. It is part of the levator ani group of
muscles. It surrounds the rectum,
the vagina and bladder openings. The PC-Muscle consists of three layers. It
surrounds the vagina. The illustration shows the location of the
PC-Muscle, as it stretches roughly from the pubis to the anus. It
controls urine flow and contracts during orgasm. It aids in urinary control
primary difference between Kegels and "milking the lingam" is that there's
more to the method than just clenching your Yoni muscles. There is not just
one muscle to manipulate, but several rows (imagine rings) of muscles lining
the inside of the Yoni. With practice, you can learn to manipulate these
muscles individually, in tandem or in sequence. Even from side to side.
Practice is best accomplished with a Jade Egg.
The idea is not to just squeeze, but to learn to give massage that you can
You can massage only the tip
of your lover's Lingam with your Yoni muscles until he is almost ready to
climax and then release and massage only the base. Then again returning
to massaging the tip of the Lingam. These exercises will also assist with
making the vagina and surrounding area more awake and alive. This will lead
you to heightened awareness of clitoral-vaginal sensations.
Although not the only reason, childbirth
(particularly multiple) and natural aging will result in a reduction of
vaginal elasticity and tone. The result will manifest itself in a number of
- Postpartum vaginal stretching
- Vaginal weakening
sensation or friction during intercourse
- Urinary incontinence
named for the physician who devised them, are designed to strengthen the
They are done in
the following way:
- Slowly contract
the muscles, drawing inward and upward.
- Donít stop
breathing when you do the exercise, but exhale gently as you tighten the
muscles around your vagina and anus.
- When you
release the muscles donít bear them down. Let the tension go gently.
- At first you
can do it 10 to 15 times twice a day. In weeks you can work this up to 60
- Once you are
used to tightening and releasing the muscles, hold them for a count of 3
while squeezing. Then slowly relax for three seconds. Work up till 10
- You can also
squeeze and relax the muscles rapidly, in a pulsing motion.
- Work the
PC-muscles in various positions: sitting, standing, lying down, kneeling.
You can do this any time: waiting for the buss, driving the car or
- The PC-muscles
are muscles like any other. So increase the number of contractions only
gradually, otherwise you might get sore. It will take a few weeks before
youíll notice that you have more control.
Spring devices are made of plastic, with removable
springs to allow progressive resistance. These allow pressing directly
against resistance. The Kegel exerciser is a medical device designed
to be used by women to exercise the PC muscle.
- K-Loop (Femenex) Flexible loop design
- Kegel Pro
- Femin X
As used in the Imperial Court of ancient China for
pleasure and health. Jade eggs are drilled to accommodate a string for ease
of removal or for applying additional external weight.
Directions for use:
- Thread and knot a fine string or
un-waxed dental floss through the end of the egg.
- Rub your hands vigorously and massage around
your breasts, belly, yoni mound, groin, inner thighs and perineum. Do so
until you feel warm loving energy open and melt away any tension, pain,
blockages and the beginning of internal lubrication.
- If needed apply a lubricating gel prior to
- Gently place the egg, thicker end first inside
the inner labia, moving it in slow circles until you feel it come to rest
in a comfortable angle. Remember to take slow, deep breaths during this
- You will begin to feel the inner labia sip or
suck the egg upon each inhale, and feel the vagina open on each exhale. It
may take a bit of time for you to actually feel this sensation. In the
meantime imagine it to be happening.
- Sipping and rocking : continue the sipping
exercise and add a gentle pelvic rocking motion. Your tailbone rocking
toward the ceiling on the inhale and pressing into the floor on the
- As you become more familiar with inserting the
egg, you can increase the suction needed to get it in. This practice may
be done while laying down, while seated or standing.
- Imagine breathing in to the ovaries. Focus your
mind on the bud of your sexual energy. Visualize bringing it down through
the uterus, then to the clitoris and holding it there.
- Gently and slowly pull on the string and
contract your vaginal muscles to keep the egg inside.
- Stronger sips: Big squeeze on the inhale and
push down and out on the exhale. The egg will thus move in and out. This
may be done with or without the pelvic rock.
- Apply gentle pressure on the egg with the
holding hand to encourage it to move into the genitals.
- Follow your own inner guidance : if a practice
doesn't feel right, feel free to experiment with a version which best
- With practice you can apply stronger pulls. Vary
the angle of pull and observe the various sensations, as the egg presses
on different internal parts.
- Isolate and slowly contract the muscle groups
which close the vagina. Squeeze and release several times and feel the
build-up of internal sensation.
Are small weights that
can be placed in your vagina to help you train your pelvic floor muscles.
They were first used by Peattie, Plevnik and Stanton,
whose study showed that you can be trained to use your pelvic floor muscles
by retaining a weighted cone in the vagina. The cones are a similar shape to
There are two types:
set of several cones, each
one heavier than the last
cone that unscrews so you
can put different weights inside it.
How does the
- You insert the cone,
with the appropriate weight, and use your pelvic muscles to keep the cone
- Start with the cone
that you can hold for one minute.
- Do this twice a day.
Gradually increase the length of time that you can hold the cone in place,
until you can hold it for 15minutes.
- You can then increase
the weight, or use the next heaviest cone.
- Continue until you can
use the heaviest cone in the set (or the heaviest cone) for 15 minutes,
twice a day.
Who may this not be
are pregnant and have a history of miscarriage or have been advised to
avoid sex your vulva or vagina is inflamed or infected
have a moderate or severe vaginal prolapse (where the front wall of your
vagina and part of your bladder drops down into the entrance of your
had sexual intercourse within the last two hours
had pelvic surgery in the last three months
have psychosexual problems.
Ben Wa Balls
Ben Wa Balls, also known as Love Balls and Pleasure
Balls. Ben Wa Balls were originally meant to provide the man with extra
pleasure during intercourse but then it was apparent that Ben Wa Balls had a
positive effect on the woman. The most popular and modern version of
the traditional Ben Wa Balls is the Duotone Balls. They have a small ball
that jiggles independently inside a larger ball.
- Empty your bladder first, it will make it easier
to hold the balls in.
- Insert one ball at a time, this is easier done
if one leg is lifted up. Squeeze the PC muscles and hold the balls in. You
will notice a feeling of fullness and notice the balls pushing down, but
after a while you will be used to it, sort of like wearing a tampon.
- Wear them for a few hours every day.
- To remove the balls, you can lift up one leg and
cough, or jump up and down. There is no way that the balls will
'disappear' into your body.
- When you first wear Ben Wa Balls, stay home and
do not do any heavy physical activity, the balls will fall out.
- Once you have no problem holding in the duotone
balls, you can upgrade to metal balls.
The barbells can be used as a vaginal exerciser or
as a vaginal dildo or sex toy. Made of smooth, polished solid stainless
steel, it is cylindrical in shape, with a rounded bulge at each end. They
typically weigh one pound and measure approximately 6 3/4 inches (17.1 cm)
in length with a diameter of one inch (2.5 cm) at the widest part. Being
made of stainless steel, vaginal barbells are nonporous and can be wiped
clean with a cloth moistened with mild soap and water.
Pilate isometric exercises are another method of strengthening the
pelvic floor muscle.
A medical alternative when all else fails