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What Are The Best Kegel Exercies To Do?

Better Options for the Proper Exercise

Kegel exercises are very simple to perform daily to strengthen the pelvic floor muscles. Recommended for women after childbirth or for perinea laxity problems in people with incontinence, they are often very effective if performed correctly. Here are 7 tips to achieve them and prevent the risk of urinary leakage.

How to fight against urinary leakage with Kegel exercises?

The crucial role of pelvic floor muscles in preventing urinary leakage was highlighted by an American gynecologist, Arnold Kegel, in the 1940s. True support for the uterus, bladder, rectum and small intestine, the perineum does not grow spontaneously, but must be strengthened through specific rehabilitation called Kegel exercises. Very effective, these exercises nevertheless deserve that we follow some tips to be executed correctly. Now the question is Arekegel exercises safe? The answers are here.

The first advice: Locate the perinea muscles to strengthen

Many women think they contract their perinea musculature, whereas they exert on the contrary a counterproductive abdominal thrust. To clearly identify the muscles to be toned, the help of a professional, physiotherapist or midwife, may be essential to begin. You can also feel them during urination, since they are the ones that allow you to stop the flow of urine.

Here are the precautions to take before starting your Kegel exercises

If the “stop-pee” trick allows you to locate your perinea muscles, you should not train when you urinate, as they may weaken you or make you more susceptible to urinary tract infections. Remember to empty your bladder before starting your “gymnastics” session.

Gather the right conditions to practice Kegel exercises

Before you start exercising, relax, preferably on your back, arms at your sides, and knees bent. When you have gained experience, you will be able to perform sitting or even standing while going about other occupations. Concentrate on your perineum, and make sure all your muscles are relaxed.

Tonify yourself with effective tips and progressive training

Tighten the pelvic floor muscles for 5 seconds, then release for 10 seconds. Perform series of 10 contractions, up to 4 times a day. You will progress as you practice to combine contractions and relaxation of 10 seconds. Attention, it is essential to respect phases of rest sufficiently long.

What you should not feel during your Kegel exercises

You should not experience any abdominal or dorsal pain. Make sure that you only contract the pelvic muscles: you do not need to use the abdominals or the gluts. Also remember to inspire during relaxation and to exhale during the contraction of the pelvic floor.

Patience and perseverance will be effective

The practice of these exercises should be daily, throughout your life, to prevent or effectively fight against incontinence problems. If you persevere enough, you will see the beneficial effects of this training after about 2 to 3 months. But do not over-train your perinea musculature! You could get the opposite effect and cause urinary leakage.

Mixed councils: gentlemen, to your Kegel exercises

Kegel exercises are not just for women. After removal of the prostate in particular, this male perineum training is widely recommended to prevent problems of urinary and fecal incontinence. Note that these exercises also benefit men and women looking for more intense sexual pleasure. You can click here and learn more about kegel exercises.

The ultimate remedy for strengthening the perinea muscles

If you have trouble identifying the pelvic muscles, ask your doctor for help. Thanks to a small electronic device placed in the vagina, it will send a weak electric current that will automatically contract the perineal muscles.

Here are exercises to practice at home, with or without geisha balls

Awareness of the Perineum

Tighten the vaginal muscles as if you wanted to hold back a urge to urinate,The working time of contraction of the perineum must always correspond to half the resting time (I squeeze for 5 seconds, I release the contraction for 10 sec).

This Kegel exercise will make you aware of the perineum, facilitate healing (after pregnancy) while activating the blood circulation, and begin to retrain the muscles of the perineum.

These exercises for the perineum can be continued for life, the ideal being to make 3 sets of 10 perineal contractions per day. The difficulty is not to do them but to think about them. So give yourself landmarks: during feeding, waking, driving, on the bus, while lying down.

Contraction of the perineum

Sit back on your back. Legs folded to have flat back. Begin by contracting the vagina, as if to retain urine or gas, always in small series of 10 contractions / 10 releases.

To go a little further

Stay on your back. Legs bent in support on the ground. Blow slowly while contracting the perineum. Block your breathing by plugging your nose. And lift the air in your belly to your chest under the ribs. This will dig the belly and swell the chest, which will help tighten the perinea muscles further.

The half-bridge

While lying on the back, Legs bent in support on the ground. Contract the perineum by slowly blowing

Tighten the buttocks and thighs to tilt the pelvis and then take off the buttocks from the ground (half-bridge) by blowing for 10 seconds. Go down very slowly while unrolling the column, vertebra after vertebra.

The lift

It is also possible to imagine the perineum as an elevator, here is a last exercise to do standing or lying:

Imagine that you are in an elevator and go up to the 4th floor. The more you go up one floor and more you will have to contract during this climb, while taking breaks on each floor reached.

The contraction of the muscles will be like the previous exercises except that on each floor, you put a little more contraction up the body.

1st floor: tighten your pelvic floor muscles for 1 second, then made a break by releasing the contraction

2nd stage: contract for 2 seconds, pulling up your muscles to the upper body then release

3rd floor: tighten your pelvic floor muscles, going back a little more muscle for 3 seconds then release

4th floor: contract one last time for 4 seconds and release.

Some recommendations for your exercises

Also remember to maintain a good posture, a straight back, a good rocking of the pelvis.It is important to do exercises for the perineum every day (Kegel exercises or others). If it may seem tedious at first, it will quickly become a habit, even a reflex.

Also remember to lock your perineum when you contract your abdominal muscles to cough, laugh, sneeze, or carry loads.

Indeed during the contraction of the abdominals, pressure is applied from the top to the bottom, so it is necessary to have a “solid base”, i.e. a tonic pelvic floor to avoid small inconveniences such as urinary leakage, vaginal farts or pelvic heaviness.

Some accessories can help you and motivate you everyday like the balls of Geisha as well as the practice of some sports such as gymnastics Pilates, yoga, postural gymnastics with accessories: Pilates Circle, Ball Pilates.

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Safety Tips: Using Sex Swings with Caution

Floating to sensual climaxes without firm ground under your feet? That can offer you a love swing. A swing brings new life into the love life and makes the sex an ecstatic experience. Depending on your sex position, you, your partner or both can sit together on the sex toy.

Previously whispering about her in private, they have been a luxury among sex accessories for a few years now. Originally known as a secret erotic toy from the gay scene, heterosexuals are increasingly rocking into the seventh heaven. Finally, the love swing through SM novels and films has become acceptable to many people.

How do you have to imagine the swing? Often these lust products are made of leather or plastic and are hung with one or more chains to the ceiling. Most of the swings themselves are height-adjustable wide straps that hold you in the act. So you have the opportunity to try out the most unusual positions that cannot be performed without artistic excellence.

Floating in luck with the classic

Even if not everything works right away, you do not have to worry about it. It’s best to start with what works or what brings you the ultimate kick.

The classic position is the standing position of the man while your partner is sitting or lying in the love swing. Now you can limit yourself to your own push movements or use the vibrations of the swing. The advantage is that the toy adapts to the rhythm of the love act. So you can experience the sex much more intense and swing together to climax.

Oral sex on the swing

But what works in bed, can only work properly on the pleasure swing, do not you think? As a male part, you are in love swing while your loved one is kneeling in front of you. Of course, oral pleasure is equally feasible for the female part. Ideally, you are in the swing, with the kneeling position more relaxed for him than in bed.

If you want to go one better, you can experiment with anal pleasure on the love swing. But lie with your stomach on the pleasure swing and stretch “his” Part. However, in this sex position, swing the swing carefully and use a good lubrication gel because with sex from behind, swinging movements can end painfully for you.

Rocking into the sky together

Do you still know the butterfly from the playground? What went on here works similarly with the erotic swing? He sits first in the sling and you sit on his lap. Either looks you in the eye or He on a delightful back.

So sensual nestled together swing together accompanied by pleasure screams to climax. There are many other positions that swing you on cloud seven. You can let your secret desires run wild. Sex in Kamasutra position or from the side can be realized with love swing as well as many other sexual fantasies.

Properly attach love swing

Before you indulge in the wild sex on the sex furniture, you have to think about where to hang it. It is important that you fix the love swing stable. After all, no one in the middle of lovemaking should rudely fall down and get bruised or injured. Concrete ceilings or sturdy wooden beams are best for attaching the furniture.

For a concrete floor, you must first use solid dowels to screw in the hook. If you have wood beamed ceilings turn the hook directly into the solid wood but not into the boards in between.

Different variants of the sex swing

If you cannot hang a hanging love swing due to adverse circumstances such as a plasterboard ceiling, you can access other models. An alternative would be a swing with frame, which can be set up anywhere. Of course you have to keep in mind that the setup models take up a lot of space. That’s why there should be a large bedroom or living room.

Even if you do not have the space for the sex frame, you do not need to give up the weightless feeling of happiness. For such pleasurable moments, the swings are made for the door. Just clamp like a pull-rod into the door frame and the airy fun can start. There are also door swings, whose nylon straps stretch over the door and close it.

What you have to pay attention to when buying a swing

Meanwhile, you’ll find a stunning selection for all tastes that will make your fantasies come true. Even if you are BDSM fan and are on bondage games, you get your money’s worth here. Love swings you can get in various sex or online stores of the brands. If you are interest about sex swings, visit this site and you won’t be disappointed with their products. Pay attention to Sex swing/sling safety, also check what weight the swing can carry – so that the risk of injury drops, 200 kilos are recommended.

Above all, if you plan many high-altitude flights on the swing, you should opt for a comfortable model. Since you mainly use the swing naked, the love surface and loops must be made of soft fabric and wider. With a soft padding you can experience long insatiable love lessons. Hard and narrow material rubs quickly on the skin and has the effect of killing pleasure rather than exciting.

Clean the swing

To find the right sexy piece of furniture that suits your needs, it’s best to go to an erotic shop. So you can take a look at the love swing on the spot and maybe try it out. You can also advise the technical staff on how to clean the material. Depending on the comedies, body fluids and material, the care may vary.

As a rule, a damp cloth with detergent is sufficient for the metal parts and the holder as well as the frame. On the other hand with the straps and the seats is more effort to operate. If you have chosen leather, first cleanse it with soapy water and then treat it with leather milk. Likewise, the erotic house will offer you a special cleaning agent, with which you clean the entire swing sparkling clean.So nothing like pure in the love swing and float from one to another orgasm because everyone can be normal.

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Why men are attracted to sexually liberated women

Most men find “sexually liberated” women resistible.

Why? A man’s sexual and male identity are being confirmed if he feels that the woman he cares for wants to have sex with him, initiates it and enjoys it. That she takes an active and sometimes leading role.

Some woman may not realize the power they have because of restricted sexual education or inhibitions, like belief systems such as “Good girls do not initiate/give oral sex/sex is a woman’s duty/dirty”… etc.

Women need to take back and own their sexual power; they need to reclaim it and sometimes need to understand that they should educate and inform themselves and know that they also deserve sexual fulfillment and pleasure.

But is is their own responsibility to take control of that.

What is “enthusiasm”? It is probably different and unique to every person. But in a nutshell means:

  • Taking an active role
  • Initiating sex in creative ways
  • Making time and effort for sex (go and take lessons and learn how to pole dance/lap dance/belly dance)
  • Expanding your sexual horizons
  • Being willing to try new things/experimenting without stretching yourself too much
  • Knowing your sexual boundaries
  • Being able to talk about sex
  • Knowing your partner and his needs


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11 Reasons Why You Should Date a Scottish Person

Is dating a Scot really as great as Outlander and Karen Gillan would have you believe? The short answer: yes. From the sexy accent to their laid-back attitude to date night, read on to find out the top eleven perks of having a Scottish partner-in-crime.

C’mon, the accent

Aye, the Scottish accent is pretty much universally acknowledged to be one of the dreamiest brogues out there. Even if it’s difficult to understand exactly what they’re saying sometimes, those rugged Scotch burrs are seriously impossible to resist. But it turns out they’re not just considered incredibly sexy – studies have shown that the Scottish accent is also consistently perceived as being the most reassuring in a crisis, as well as the most competent and trustworthy. How’s that for dulcet tones?

They’ll take you on the best outdoor adventures

Chances are, your Scottish SO spent their childhood being dragged up Arthur’s Seat or around the Highlands by their parents during family holidays. But now they’re older and wiser, and will be very keen to share in the beauty of Scotland’s natural landscape with you. Expect long weekends hiking in the Cairngorms and road-tripping along the Isle of Skye, tackling a few munros together or even the West Highland Way. All of which is extremely romantic, yes, but be prepared to invest in a good waterproof jacket too.

Their dating apparel is pretty low-key

Whilst on the subject of practical clothing items, dating a Scottish person also takes the pressure off of dressing to impress. Growing up in Scotland, they’ll always be prepared for the worst weather-wise, and so it’ll be perfectly reasonable to go out kitted in huge scarves and three different fleeces under a hardy raincoat. After all, even if it’s not raining and freezing right this very second, it probably will be in the next five minutes. Though this might be a deal breaker for hard-core fashionistas, others will rejoice at not having to stress over what to wear before date night.

… And at some point they’ll break out the kilt

Most men will have one made out of their historical clan’s tartan, along with woolen hose and a sporran. Unfortunately, unless they’re professional bagpipers, rarely do Scottish men wear kilts in everyday life these days. However, if you both get invited to a wedding or any other kind of fancy event, you can be sure that the outfit will make an appearance. Perfect chance to find out if it’s true what they say about what a Scotsman wears under his kilt…

Your sex life will thank you

Statistical data has proven that Scottish people are excellent lovers, with one survey reporting that Scots score a nine out of ten for their passion, lip-locking skills and romantic gestures. Likewise, a poll conducted by The Scotsman revealed that a quarter of Scottish people have had sex on a beach, and a staggering 40% have made the beast with two backs outside. How’s that for the great outdoors?

They’ll leave you in stitches

After all, this is the country that gave us the likes of Frankie Boyle, Craig Ferguson and Billy Connolly. The Scots are well known for their wickedly irreverent sense of humour, and aren’t afraid to “take the piss” out of anything or anyone – especially themselves. Though you may find yourself the butt of the joke from time to time, the banter will never be dull with your Scottish partner around, that’s for sure.

They’re also incredibly hospitable people

So not only will your Scottish SO likely be hilarious, but they’ll also probably be one of the friendliest and most welcoming people you’ll ever meet… as will their mum and dad, siblings, and extended family, because rest assured you’ll be meeting all of them when you come round their parents’ house for tea. In fact, a study conducted by Cambridge University shows that Scottish people are the most friendly, agreeable and cooperative people in the UK – a fact that they no doubt love holding over their neighbours down south.

They’ll take you to the best parties

The Scots are really good at throwing parties. From the month-long arts bonanza that is the Fringe to the fiery traditions of Hogmanay, the people of Scotland don’t go halfway when it comes to a good shindig. They’re fiercely proud of their history and their status as one of the cultural capitals of Europe, and enthusiastically celebrate both with a million fireworks whenever they can. So your Scottish date will not only have the stamina to keep the good times rolling, but will also be able to show you the best of what their nation has to offer.

…and they’ll have the best moves

In Scotland, it’s not a real party without a good old fashioned ceilidh. These traditional group dances are truly rollicking affairs, from the stately Dashing White Sergeant to the anarchic Strip the Willow. And dating a Scottish person means that you’ll never be without a dance partner to show you how it’s done. Be prepared to fling or be flung by your significant other until the wee hours of the morning.

…as well as the best hangover food

When you’re dating a Scottish person, you’ll always have a pal with whom to binge on all the delicious fats and carbs. Their national cuisine includes such delights as macaroni and cheese pies, haggis with mashed turnips, jacket potatoes, and the famous (or infamous, depending on who you ask) deep-fried Mars bar. So whether you’re recovering from a wild night out, or in need of comfort food on a wintry day, your Scot will have you covered.

They love nothing more than a chill night at the pub

As much as Scottish people love a night out, they’re also perfectly happy to while the evening away at their local pub. Though whisky runs in their blood, Scots are just as passionate about their national beers, from perennial favourites like Innis & Gunn and Deuchars IPA, to new craft offerings from breweries such as Brewdog and Tempest. They’ll relish the opportunity to introduce you to their friends over a few pints, as well as impress you with their general knowledge at the quiz.

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A Guide to Coming Out of Your Sexual Shell

Becoming a sexual woman can be exciting, intimidating and terrifying all at the same time. In my private practice a sex therapist I’ve worked with hundreds of women who have come to my office in need of assistance coming out of their sexual shells. Some have just started dating, some are married and some are divorced but all of them are looking to be more sexually uninhibited, free and relaxed.

Here are some ideas for getting from zero to fabulous sex.

Make a Decision for Yourself That You Are Interested in Having Better Sex

Being sexual has to be a decision for you. You won’t be authentically in it if you decide to be sexual because your boyfriend wants you to or your husband is begging you. You can make a choice to learn about your sexuality and have better sex if you choose to do so but please don’t let someone talk you into it because that’s what they want for you. You need to have a discussion with yourself about if you are ready to become more sexual. Once you decide it’s for you then go on to the next step.

Take a Mirror and Look at Your Vagina

Ladies, it’s time to do this. Take a mirror and see what is downstairs already. How can you know what you want and what feels good sexually if you are unsure what is even down there in the first place? A hand mirror works best to take a look at what you really look like. Vagina’s come in all shapes and sizes so please don’t be too hard on yourself. Identify your outer lips, your inner lips and find your clitoris. Understand that most orgasms stem from your clitoris so it’s important to find where it is positioned.

Make it a Priority to Learn the Art of Self-Pleasure

Next step, learning how to masturbate and understanding the link between women who masturbate and having sexual confidence. Now some of us were raised to believe and think sex is dirty and girls aren’t supposed to touch themselves. As a grown woman you should think about giving yourself permission to find your pleasure and masturbate when you want. A good place to start is to order a vibrator online.

I suggest purchasing a brand that is small and has a flat surface area on the top so you can use it on your clitoris. Most of the time when women begin masturbating you aren’t sticking anything up inside your vagina, you are just pleasuring the outside and stimulating your clitoris. Practice masturbating a few times a week to start and try and work your way up to masturbating or being sexual with your partner every other day. You will begin developing an appetite for being sexual with better frequency if you are being sexual on a regular basis. You will also begin building sexual self confidence as you learn how your body reacts and what feels good to you.

So, to be frank, part of why men mostly have a higher libido than women is because they look at porn. They began looking at it from a young age to feed their curiosity about sex and to learn how to be sexual. In fact, when you think about it, men are mostly responsible for initiating and leading the sex experience.

The best secret for women to understand is pornography can be your friend if you will allow yourself to look. By viewing porn you will understand more about initiating, foreplay, positioning and what people do when they are being sexual in general. Now granted, not all porn suits all tastes so feel free to look around to find your taste (Role Play, First Time Sex, S&M, Sex in the Shower, Sex with Three People, ect).

What you don’t know can hurt you or at least your libido. If you are really shy about viewing porn alone ask your partner to help you, I’m sure not only will he be thrilled, he will know how to find some for you to view. Other erotica ideas include erotic books like the ones written by author Nancy Friday or sexy columns like the ones in Playboy/Penthouse Magazines. You can also check out the sexuality section at your local bookstore.

Buy Some Sexy Clothes

If you are going to get in the mood to be sexual, either alone or with a partner, at least get into the mindset and the role by putting on something proper. No one feels sexy in a spit up scented bathrobe or those dreadful sweats we all are wearing every night. Go out or shop online for something pretty or sexy. Look for something in a beautiful fabric or in a pretty color. Find something that you like and that you connect with. Look anyplace from Victoria’s Secret to Target, lots of options exist from pretty nightgowns, lace topped stockings and pretty panties. Put your hang ups about how you look aside, if you keep making excuses for why you can’t do this you will never have the sexual relationship you deserve.

Initiate Some Romance Followed by Sex

Finally, initiate some romance. Drop a hint to your partner in the form of a sexy text or phone call. Tell them you want to clear the calendar for the night and to meet you in the bedroom. Have dinner or a glass of wine together first to have some connection to each other.

Then, go to the bedroom, lock the door, light a candle, put on Pandora Radio and go in for the kiss. If you have been using your vibrator and feel comfortable with it then pull it out and use it together. You can either show your partner how you like it placed on you or give it to them to hold and put your hands over theirs guiding it how you like until they get the hang of it and you can let go. You can also experiment holding the vibrator on your clitoris while you are having intercourse to see if it feels good. Remember you can always turn the speed of the toy down if it is over stimulating to you. Open your eyes and look at your partner during the occasion to catch their eye. End with more kisses and a snuggle. Be proud of yourself that you did something different sexually tonight.

You are coming out of your shell! This will protect your relationship because it is an exercise in trust and bonding that can be so good for you both. Make it a priority in the future to experiment sexually both alone and together. Having more transparency in your sexual relationship and taking risks with your partner will keep your relationship healthy, strong and exciting.

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Factors to consider while choosing First-time escort services

No doubt, the adult entertainment industry is offering plenty of beautiful girls. If you want to get rid of stress, then you must opt for escort services where one can satisfy their sexual needs. One can grab a best friend at the reasonable cost where they can do sex, romance and can suck their boobs as well. However, the escort is not all about the physical relationship because you can maintain the relationship with other girls.

escort services

After hiring an escort, you can create a movement for independent and sexually liberated Scotland. Today, you can find thousands of hot & sexy women’s. However, if you are looking for the best escort service, then it can be a challenging task for you.

There are thousands of escort services are out there. How do you know that which escorts services is perfect for you? One must visit at online website and check plenty of vital things such as feedback, reviews, ratings, and services. Let’s discuss important things that you should take into consideration while hiring escort services.

  1. Why to select an Escort?

If you are looking for the company, then the escort service can be an ideal option for you. With the help of escort service, one can find a classy and hot lady. One can spend a reasonable amount of time with the lady. However, after hiring a girl, one can satisfy their sexual needs and can obtain a dinner companion. If you are thinking, it is the right time for romance then you must opt for the escort services.

  1. Don’t be nervousness

You are going to meet with the new girl, so it can be an unusual experience. If you want to enjoy services, then don’t be nervous. Professional escort services will give you benefits in terms of sex, confidence and other things. If you want to attract her, then you should be confident. Make sure that you are talking romantic things with her.

She will offer you sex, and both can enjoy the sex. As per researcher, most of the girls enjoy the escort services. It doesn’t matter whatever you are paying because she would be really happy from you.

  1. Check reviews and ratings on site

Before hiring escort service, you must visit on the official website. After that, you must check the ratings and reviews. You should read the reviews carefully. However, you will reach to the genuine blogs where users are recommending these places are really genuine for you. One should choose the best escort services at the reasonable cost.

  1. Always courteous

A professional escort service will give you more respect. If you want to choose the best girl, you should check the pictures of the girls. However, after hiring the escort, you should give enough respect to her.

  1. Special request

If you have any special request about the girl, then you should discuss with them. You should pay enough time for research and hire the best lady or young baby.

Moving further, Make sure that you are creating a movement for independent and sexually liberated Scotland. Before choosing an escort service, you must read the above-mentioned factors.

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