10 exercises that will increase your pleasure –

It’s no wonder that this class includes Pilates and yoga exercises – none of these practices exist without the voluntary contraction of the pelvic floor. It was created by Sheila Marcondes and Luana de Oliveirapilates instructors, by yoga teacher Alfimar Rossi, from the Levitas Institute. “In pilates, the abdominal muscles and the pelvic floor are required for the correct execution of the movements”, says Sheila. In yoga, the contraction is given such exotic names as mula bandha (of the perineum) and uddiyana bandha (of the abdomen). “The word bandha means to close, to bind. By executing them, we not only prevent energy from leaving the body, but also take it upwards, towards the head, the path of spirituality”, explains Alfimar, who has a postgraduate degree in yoga. “You don’t need to squeeze too hard, a slight contraction is enough”, she says. In addition to working the muscles of pleasure, the postures in this class tone and stretch those muscles that are fundamental to performing well in bed (inner thighs, buttocks, abdomen, arms) and bring flexibility and breath that expands the possibilities of pleasure .

1. Hundred (Hundred) – Pilates
It works: pelvic floor, abdomen, arms, inner thighs.
Stretches: back of thighs.
Lying on your back, arms along the body, knees bent, thighs and legs forming a 90 degree angle. Inhale, extend your arms back and exhale. Return your arms, climbing torso and extend your legs. One thigh is pressed against the other. Contract the abdomen, bringing the navel towards the spine. The more you lower your legs, the more you work your abs and pelvic floor. Do 10 sets of 10 arm pulses (short, quick up and down movements). On inspiration, pulse your arms 5 times and on expiration 5 more times. Lie down, breathe in and out while resting. On the next inspiration, restart the exercise. Continue until you complete 10 sets of 10 pulses.

2. Tweezers (Paschimatanásana) – Yoga
It works: hip region.
Stretches: posterior muscles of the legs, lumbar region.
Sitting, knees extended, feet together and facing the face. Exhale, tilt your hips slightly forward bringing your abdomen towards your thighs. Hold the toes stretching into the spine. Rest your head on your knees. This position revitalizes the genitals, as it increases the vascularity of the pelvic region.

3. Saw (Saw) – Pilates
It works: abdomen (obliques), pelvic floor, arms, back.
Stretches: posterior and inner thighs, lumbar region, lateral trunk.
Sitting on the ischia (butt bones), spine erect, legs apart. Arms open at shoulder height. Don’t open your chest too much (you should see your hands out of the corner of your eyes). Inhale, lengthen the spine even more and exhale (a), rotating the torso by the force of the abdomen from the waist. Keep the pelvic floor engaged. Bring the little finger of the hand towards the little toe of the opposite foot. The butt is glued to the floor and the other arm is stretched backwards (b). Take two full breaths, that is, inhale and exhale, inhale, and on the next exhale return to the middle. Take two breaths to the other side. Repeat 6 times on each side.

4. Fish (Matsyasana) – Yoga
Active: blood circulation of the pelvis and sexual organs.
Stretches: abdomen, back, neck.
Lying on the floor, knees extended, heels together and toes pointed towards the floor. Supporting yourself on your elbows, lift your torso. With your spine arched, place the top of your head on the floor. Drop your arms along your sides, next to your hips. Keep your glutes contracted. To undo, slowly lower your head.

5. Modified Open Leg Rocker – Pilates
It works: abdomen, pelvic floor, arms, shoulders.
Stretches: back of legs, spine, back.
Sitting down, hold one of your legs at shin height, inhale, release the air by contracting your abdomen and extend it (as much as you can). Extend the other leg, taking care to keep your spine long and straight. Don’t put force on the arm – it’s the strength of the abdomen and pelvic floor that holds the position. Take two full breaths (inhale and exhale) and repeat 6 times.

6. Table (Dvipada-pitham) – Yoga
It works: buttocks, thighs.
Stretches: muscles of the pelvis, thighs.
Lying on your back, bend your knees and place your feet on the floor so that you can touch them with your fingers. Keep your heels and knees hip-width apart, arms extended. Contracting the glutes, she raises the pelvic region and brings the torso closer to the chin with the back of the neck resting on the floor.

7. Plank – Pilates
It works: abdomen, pelvic floor, glutes, shoulders, arms.
Stretches: hips, calf.
Lying on your stomach, raise your body (elbows shoulder width apart). The weight is distributed between the arms and feet, and the abdomen remains contracted. Do not curl your butt: the body is in a straight line, from head to toe, forming a plank. Take two full breaths (inhale and exhale) and repeat 6 times.

8. Hot potato – Pilates
Works: inner and outer thighs, buttocks, abdomen, pelvic floor.
Stretches: inner and outer thighs, hips.
Lying on your side, spine straight, legs extended, slightly in front of the body, feet forming a “V”, butt contracted (a). Inhale, lift the top leg and, exhaling, push the leg twice in front towards the floor with force (without touching). Inhaling, bring the leg back, also pulsing twice, knee facing up (b). Repeat 6 times, inhaling as you pass the leg and exhaling when you pulsate the front leg and then when you pulsate the back leg.

9. Triangle (Utthita Trikonasana) – Yoga
It works: legs, waist.
Stretches: hips.
Standing, feet apart, raise your arms to the side and align your hands, elbows and shoulders. Rotate your palms upwards. Take your left foot in and your right foot out. As you exhale, bend your torso to the right side and place your hand on your ankle. Turn your head and look up. Repeat for the left side.

10. Hero (Virabhadrasana II) – Yoga
It works: thighs.
Stretches: pelvic region.
Positioning yourself as in the previous pose, bend your right knee and align it with your heel. Keep the torso in the axis of the body (line that joins the head to the perineum) and look at the right hand. To undo, extend your knee. Repeat for the left side.

no pilates
Inhale through the nose and release through the mouth, without blowing and with the abdomen contracted.

in yoga
Yoga postures are done with the perineum and abdomen contracted, and breathing through the nostrils. Expirations are longer than inspirations. Count from 1 to 3 to inhale and from 1 to 6 to exhale. Movements should be smooth, without forcing the body. Stay in the pose for 5 breaths.