I N T R O D U C T I O N   T O   S E X U A L   E X E R C I S E S

PART 1   |   PART 2

LET US BEGIN NOW!
1. Choose whether you want to follow Plan 1 or Plan 2 of the following table.

2. Begin with level 1 and practice the exercises recommended here. Maybe you will find it difficult in the beginning. In this case, begin with 3 or 4 minutes and increase this interval gradually.

Once you managed to practice seven minutes a day without any problems, move on to the exercises from the following level.

It may be necessary to begin with less than indicated, but work on that level and continue the practice until you reached the desideratum of that level.

Once you got there, move on to the next level, and so on and so forth.


THE PROGRAM FOR TRAINING THE LOVE MUSCLES
In the table below there is the complete program of developing the strength, resistance and control over the erotic muscles.

	Women without children - Plan 1	Women with children - Plan 2	The purpose: as soon as you succeeded, go to the next level
LEVEL 1 FOCUS	Observation, visualization, interruption, isolation - 7 minutes per day	Observation, visualization, interruption, isolation - 7 minutes per day	Separate contraction of the PC and anus muscles - 7 minutes per day
LEVEL 2 THE KEGEL EXERCISES	Contract for 30 seconds, then contract and release for 150 times - twice a day	Contract for 10 seconds, then contract and release for 110 times - twice a day	Contract for 60 seconds, then contract and release for 300 times - twice a day
LEVEL 3 SEXUAL CONTRACTIONS	Begin with the beginning, and then move on to the advanced postures and rhythms with each new day - every day	Begin with the beginning, and then move on to the advanced postures and rhythms with each new day - every day	Begin with the beginning, and then move on to the advanced postures and rhythms with each new day - every day
LEVEL 4 STRENGTHENING CONTRACTIONS	Hold each repetition for 30-90 seconds; do 15 repetitions - three times a week	Hold each repetition for 30-90 seconds; do 12 repetitions - three times a week	Hold each repetition for 90 seconds; do 3 rounds of 12 repetitions - three times a week
LEVEL 5 RHYTHMICAL CONTRACTIONS	Practice four exercises during each session; vary the contractions according to your own will - twice a week	Practice four exercises during each session; vary the contractions according to your own will - twice a week	Practice four exercises during each session; vary the contractions according to your own will - twice a week
LEVEL 6 SEXERCISES	You choose!	Be creative!	Be passionate!
LEVEL 7 STAYING FIT	Choose your favorite exercises and alternate the sexual contractions with the strength and rhythm contractions - 7 minutes, three times a week	Choose your favorite exercises and alternate the sexual contractions with the strength and rhythm contractions - 7 minutes, three times a week	Choose your favorite exercises and alternate the sexual contractions with the strength and rhythm contractions - 7 minutes, three times a week

PART 1   |   PART 2