Pompoarismo techniques to do in 15 minutes |

Pompoarism efficiently works the vaginal musculature, improving intimate health, preventing and even treating genital and uterine diseases and, in addition, it even increases libido and sexual satisfaction. In this article, you will find five exercises that can be performed in just 15 minutes.

Do it and you will be able to prove the many benefits of Pompoarismo. In the last practical course I took, for example, one of the students reported that four months ago she had been with one of the Bartholin’s glands (located in the vagina and responsible for the lubrication of the region) swollen and the size of an olive.

This woman had already seen several doctors, without success, who saw surgery as the only way to solve the problem. Twenty minutes after performing a single Pompoarismo maneuver, the gland completely deflated.

That same day, another woman arrived with cramps very strong and, after practicing Pompoarismo, her pains ceased completely. A third, whose cycle was late, menstruated during class.

This happens because of the contractions that Pompoarism exercises stimulate, which also impact the uterus and this can reduce cramps and even accelerate delayed menstruation, normalizing menstrual cycles.

Pompoarismo easy and for any woman

The best way for you to practice Pompoarismo is to seek expert help to get guidance on your type of musculature and find out which training is best for you to get results.

Next, see five exercises that can be performed by any woman, regardless of her type of musculature. The orientation is that the training be done exactly in the listed order, to avoid muscular tensions and fatigue.

Avoid performing the exercises if you have a high-risk pregnancy, urinary tract infection, or genital prolapse (more commonly known as “bladder drooping”). Other than that, there are no contraindications.

As the training is done without the instruments that are usually used in Pompoarismo, it can even be practiced by virgin women. Training is intended to improve your intimate health, alleviate cramps, regularize the menstrual cycle and even reduce the incidence of urine infections (cystitis).

Exercise your vaginal muscles

All the aforementioned exercises can be performed in any position or place, whether in the shower while bathing, in the car or on the bus during traffic, in line at the bank, during a meeting, when going to bed or when waking up, or even while sitting in front of the computer.

My tip is to always reserve a specific time to practice, so it becomes a habit and you never forget it, in addition to ensuring that you will always have the benefits that the technique offers.

Pompoarism exercise 1: relaxation of the vaginal muscles

First of all, empty your bladder. Urinate until, even if you push, not a single drop of pee comes out. After that, contract the vaginal musculature very lightly (also called MAP): just perform the same vaginal movement as if you were holding the urine, only slightly.

Then, after a slight contraction, force relaxation very intensely, as if you were straining to eliminate urine. Do this movement of slight contraction, followed by intense relaxation, for 10 consecutive times. Rest for 20 seconds and perform another series of 10, totaling two series of 10 repetitions each.

Pompoarism exercise 2: strengthening of the vaginal musculature

Perform, anywhere and at any time, four sets of 25 PFM contractions as follows: make a slight urine expulsion movement followed by a strong contraction.

In the previous exercise you performed a strong expulsion and a slight contraction, here it is the opposite: the expulsion (or relaxation, as you prefer to call it) must be very weak and the contraction stronger.

Perform, four times in a row, 25 repetitions of these contractions. Between the four series, rest in an interval that you think is necessary, as long as it does not exceed 30 seconds.

Pompoarism exercise 3: sustaining the contraction

In this exercise you will have to maintain the contraction for as long as you can. Contract the PFM, as if you really wanted to urinate and needed to “squeeze” the vagina to keep the urine from escaping.

Hold this contraction and start counting or timing how long you can hold it. Write it down and each day try to overcome yourself, increasing the duration of the contraction more and more.

With this exercise you will realize how fast the gain response is and this will be a good motivation for you to keep training.

Pompoarism exercise 4: PFM motor coordination

This exercise, at first, is a little more difficult, but just get the timing and you will be able to perform it without problems. You should also use your breath. Inhale deeply and, when releasing the air, together and at the same pace, contract the MAP, when inhaling again, relax the MAP, again at the same pace.

As you get the hang of it, speed up your breathing with the MAP contractions and relaxations. This exercise has no specific time, do it as you have availability to perform it, but remember that the more you exercise, the greater and faster the results will be.

Pompoarism exercise 5: body awareness

Perform this exercise preferably sitting down. If not, you can do it standing up or lying down, but it’s more difficult. Move your hips forward, backward, sideways, as much as you can.

As you feel more comfortable with the hip movements, initiate PFM contractions as you perform the movements and try to feel different parts of the vagina contract as you contract in different hip positions. Perform the contractions as many times as you like.

After three months of training…

These five exercises should be performed every day for three months. After this time or if you have already acquired the effect you were looking for, you can only do one of the exercises, once a day, to maintain what you have already gained.

It’s also important that you include the two tips below in your routine so that you maintain the gains you’ve made in the period.

traffic light tip

Every time you stop at a light, whether as a pedestrian, driver or on a bus, your goal will be to keep the MAP contracted for the entire time the light is closed, being able to relax only when the light turns green.

An alternative to the same technique is, instead of sustaining the contraction while the light is closed, you will perform successive contractions and relaxations until the light turns green again.

sticker tip

Buy a pack of stickers and stick them on objects you tend to look at frequently, such as TV, bathroom mirror, fridge, wallet, cell phone, wardrobe, office desk, car mirror and wherever else your creativity sends.

Every time you look at one of these stickers you must contract your PFM ten times. By the end of the day you will have done over a hundred contractions without even realizing it.

The interesting thing about this exercise is that you don’t even realize you’re training and you can still put it into practice while doing other tasks.

In addition, it will make your brain assimilate more and more movement, making the recruitment of muscle fibers more efficient, that is, it will make your PFM even stronger and more sensitive, increasing your ability to have pleasure.