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S E X E R C I S E S - L E V E L 3
THE ADVANCED POSITIONS
The advanced positions include movements that have a greater mechanical and gravitational resistance. Do the contraction rhythms in each of these advanced positions.
- The secret position - stand on both feet, the legs slightly spread and contract the muscles.
- The ballerina position - stand with the heels close and the toes spread. Contract the pelvic muscles.
- Pelvic impulses - lie down on your back, the knees bent and spread and the soles on the floor. Raise your hips and push your pelvis back and forth, as if you were making love. Vary the speed of the movements.
- Contractions in the reverse missionary position - lie on your stomach, knees bent and slightly spread, and contract.
- Changing the position - while you change positions, keep the contraction of the muscles. Keep the legs spread and contract the muscles while you lie on your back, on your stomach, on one side, then on all fours.
- Pelvic push - supporting your weight on the hands and knees, on all fours, do the contractions.
- Pelvic lunges - stand on your feet, and take a step with your right leg, as far as you can stretch it. Keep the left leg stretched back, as far as you can.
The soles of the feet should have the same orientation. Bend the right knee, lower your hips as much as you feel comfortable without losing your balance. Contract the pelvic muscles, then switch the legs and repeat with the left leg bent in the front.
- Pelvic impulses and slow pumping - lie on your back, bend the knees and spread them widely, with the soles on the floor. Lift your hips and move your pelvis back and forth.
Contract and relax the muscles, as if you simulated a slow heartbeat. Contract the muscles in the same rhythm in which you move your hips. Continue the exercise for 5 minutes.
- Pelvic impulses and fast pumping - lie down on your back, bend the knees and spread them widely, with the soles on the floor. Lift your hips and move your pelvis back and forth.
Contract and relax the muscles, as if you simulated a slow heartbeat, and after few such contractions speed up the rhythm of the contractions. Make sure each muscle is relaxed before the following contraction. Continue the exercise for 5 minutes.
- Pelvic pushes and irregular rhythm - stay on all fours, and contract the pelvic muscles. Contract the vaginal muscles at your own will, with variable pauses. Do this exercise for as long as you can at one time and then repeat it for ten times.
- Pelvic lunges with the basic rhythm - stand and stretch the right leg forward as much as you can. Stretch the left leg back. The soles should be oriented in the same direction. Slowly bend the knee and lower your hips as much as you feel comfortable without losing your balance.
Contract the pelvic muscles at a moderate speed twenty times, then increase the speed and decrease the intervals between contractions. Switch the legs and repeat with the left leg bent in the front.
- Pelvic impulses and irregular rhythm - lie down on your back, knees bent and widely spread, soles on the floor. Lift your hips and move your pelvis as if you were making love, back and forth.
Vary the speed. Contract randomly the vaginal muscles, with irregular pauses between contractions. Continue for as long as you can in one session. Repeat ten times.
- The ballerina position, slow and easy - stand with your heels together and the toes separated. Contract up to ten seconds, then relax for five seconds; repeat fifty times.
- Pelvic impulses and slow pumping, from the sitting position -sit on a chair, knees bent and spread, and move your hips back and forth. Contract and relax the muscles as if you simulated heartbeats. Continue for five minutes.
- Contractions in the missionary position, with pelvic impulses and slight pumping - lie on your stomach, feet spread and move your hips back and forth. Use the movements from the slow pumping, but accelerate the rhythm of the contractions. Make sure each muscle is relaxed before contracting it again. Continue for three minutes.
- Contractions in the feather position, with pelvic impulses and irregular rhythm - lie down on your back and hold one knee tight at your chest. Keep the other leg stretched.
Move the pelvis back and forth, while you contract randomly all the pelvic muscles. Continue for as long as you can, then repeat the exercise for ten times, then switch legs.
- Contractions from the lateral position, with pelvic impulses and fast pumping - lie down on your back on one side, and lift your leg up to the level of the hips. Support your leg on a pillow, and the bottom leg is slightly bent.
Move your hips back and forth as in the slow pumping and accelerate the rhythm. Make sure each muscle is properly relaxed before contracting it again. Continue for five minutes, and then switch legs.
Remember that each exercise has a specific objective. Only the copy of these movements during lovemaking you will train your neuromuscular paths to answer more effectively during the activity itself.
Be creative and include positions in your own style of lovemaking, to personalize these exercises.