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In Deutscher Sprache

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Unlike the 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 and childbirth.

Milking the Lingam

The 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 control.

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.

Diminished elasticity

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 ways:

  • Postpartum vaginal stretching
  • Vaginal weakening
  • Diminished sensation or friction during intercourse
  • Urinary incontinence

Vaginal Exercises

Kegels (isometric exercises) are named for the physician who devised them, are designed to strengthen the PC-muscles.

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 times.
  • 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 seconds.
  • 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 watching television.
  • 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.

Mechanical Exercisers

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
  • Gyneflex
  • Kegel Pro
  • Femin X

Jade Eggs

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 insertion.
  • 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 time.
  • 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 exhale.
  • 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 suits you.
  • 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.

Vaginal Cones

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 a tampon.

There are two types:

  • A set of several cones, each one heavier than the last
  • A cone that unscrews so you can put different weights inside it.

How does the treatment work?

  • You insert the cone, with the appropriate weight, and use your pelvic muscles to keep the cone in place.
  • 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 suitable for?

  • You are pregnant and have a history of miscarriage or have been advised to avoid sex your vulva or vagina is inflamed or infected
  • You 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 vagina)
  • You are menstruating
  • You've had sexual intercourse within the last two hours
  • You've had pelvic surgery in the last three months
  • You 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.

Vaginal Barbell

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.

Surgical rejuvenation (Vaginoplasty)

A medical alternative when all else fails