Suction and clamping are ways for women to strengthen their body control and improve the quality of their sexual life by exercising their pelvic floor muscles. Whether for health or to improve the harmony of couples’ lives, scientific training of the pelvic floor muscles is crucial. This article will introduce in detail the training methods, techniques and precautions of suction and clamping to help women master the correct way of practicing.

1. What are suction and clamping?

A. Suction (pelvic floor muscle contraction training)

Suction mainly refers to enhancing the elasticity and strength of the pelvic floor muscles through breathing control and muscle contraction. Common training methods include Kegel Exercise and pelvic rotation.

B. Clamping (pelvic floor muscle clamping training)

Clamping emphasizes the active contraction of the pelvic floor muscles to simulate the “clamping” action to enhance muscle endurance and control. Common training includes pelvic up and down movement, vaginal dumbbell training, etc.

2. Scientific training methods for suction and clamping

A. Kegel exercise (basic training)

Find the pelvic floor muscles: When urinating, suddenly hold back the urine flow, and the muscles that feel the contraction are the pelvic floor muscles (but do not practice this method frequently).

Training steps:

Lie down or sit and relax your body.

Contract the pelvic floor muscles (similar to “lifting the anus” or “clamping the vagina”), hold for 2-3 seconds, and then relax for 5 seconds.

10-15 times per set, 3 sets per day.

B. Pelvic rotation exercise (advanced suction)

Put your feet 30 cm apart, bend your knees slightly, and tighten your buttocks.

Slowly pull the pelvis upward, rotate to the right to the limit, and then move backward and left to form a circular trajectory.

Practice 20 times a day to enhance the coordination of the pelvic floor muscles.

C. Pelvic Up and Down Movement (Advanced Clamping)

Imagine the action of zipping up tight jeans, pull the pelvis up and forward, and tighten the abdomen and pelvic floor muscles at the same time.

Hold for 1 second and relax, repeat 10-15 times.

D. Vaginal Dumbbell Training (Strengthening Clamping)

Use vaginal dumbbells (pelvic floor rehabilitation device), start with the lightest weight, and gradually increase the difficulty.

By clamping the dumbbells and holding for a certain period of time, you can enhance muscle endurance.

3. Correct feeling and skills during training

Breathing coordination: relax when inhaling, contract the pelvic floor muscles when exhaling, and avoid holding your breath.

Avoid incorrect force: do not use the abdominal, buttocks or thigh muscles to compensate, and focus on contracting the pelvic floor muscles.

Gradual progress: start with a short contraction (2-3 seconds) and gradually extend to 5-10 seconds.

Practice the feeling of sucking and clamping

When practicing clamping, the private parts will have a significant tightening feeling, similar to the “gripping force” of pinching an object with fingers. In severe cases, the muscles of the entire pelvic area can be felt to contract in a “board-like” manner. A qualified clamping skill should be able to “retract and release freely”, that is, it can be completely relaxed immediately after a quick clamping, rather than continuously tightened.