The pompoarismo is a technique that serves to improve and to increase the sexual pleasure during the intimate contact, through the contraction and relaxation of the muscles of the pelvic floor, in the man or the woman.
As with Kegel exercises, these exercises strengthen the pelvic floor muscles, preventing and fighting urinary or fecal incontinence as well as hemorrhoids. This technique allows it to be possible to massage and press the male sexual organ with the muscles of the vagina during intimate contact, whereas in man improves sexual endurance and performance.
Benefits of pompoarismo
Some benefits that pompoarismo presents include:
- Greater sexual pleasure, because contractions made during sexual intercourse increase sexual stimulation;
- Improved sexual performance in both men and women as the technique strengthens the pelvic floor muscles;
- In man, it increases blood pressure inside the penis, boosting erection;
- In women, it aids in the treatment and prevention of urinary incontinence, improves sexual function and helps in the treatment and prevention of fecal continence.
In addition, in women the practice of these exercises improves not only sexual life, but also pregnancy and childbirth, as it helps to strengthen the muscles that support the uterus and belly weight, as well as controls the muscles for childbirth and facilitates the exit of the baby. Learn more at Kegel Exercises in Pregnancy Combating Urinary Incontinence.
How to practice Pompoarism exercises
To practice Pompoarismo exercises it is possible to perform simple exercises of contraction and relaxation without accessories, or to resort to the use of accessories like the Ben wa, also known by Thai balls.
In man, this technique can be practiced by lifting small weights by contracting the muscles of the penis, which makes the erection firmer and longer lasting and easier to inhibit orgasm.
Simple exercises to contract the perineum
These exercises are very simple to practice, just follow these steps:
- Lie or sit in a quiet, comfortable place and breathe slowly and deeply for a few seconds;
- Strongly contract the pelvic floor muscles, maintaining the contraction for 2 seconds. The contraction can be felt by closing the anus and vagina, or by pulling the whole region inward;
- After 2 seconds, relax your muscles and rest for 8 seconds.
- Steps 2 and 3 should be repeated up to 8 to 10 consecutive times, with a last contraction lasting 8 to 10 seconds followed.
Check out the steps in this exercise in this video:
These exercises should be performed daily to strengthen all the muscles of the pelvic floor and should be performed sometimes with the legs together and sometimes with the legs apart.
During exercise, it is very important that the woman can make sure she is not contracting the abdominal muscles, which is often the case in women with weak pelvic floor musculature.
Exercises with Thai polka dots
To perform the strengthening exercises using ben-wa balls, follow these steps:
- Insert one ball into the vagina and try to suck the other balls following using whenever possible the force of contraction of the muscles of the vagina;
- After introducing the pellets, you should begin the expulsion process by expelling the balls from the vagina one by one, especially by relaxing the pelvic floor musculature.
If possible, this exercise should be performed daily, so that the balls can be inserted and expelled only with the movements of the pelvic floor musculature. In addition, these balls can also help to develop vaginal sensitivity, especially if used during the day or even on a walk, for example, because they are composed of tiny lead balls that vibrate with body movement.
