Kegel exercises

Kegel's exercises got their name on the name of the author. They were developed in the 20th century by the professor of medicine Arnold Kegel.  Dr. Kegel's exercises are strengthened and allowed to keep the pelvic muscles in tone, which, in turn, hold the internal organs.

As a result of muscle weakening after pregnancy, as a result of excess weight or age -related changes, the internal organs are omitted. This leads to female diseases, to problems with the bladder, to a deterioration in intimate life.

Kegel's exercises can be done in any environment convenient for you. To do this, you do not need to go to the gym, sign up to the coach. You can start with the most short classes, literally for 3-5 minutes, so that unpleasant painful sensations do not appear. Gradually, the number of repetitions and training time must be increased.

It is very convenient to do Kegel exercises in a home environment, while viewing television programs, work at a computer, doing household chores. Some perform exercises on the way to work, sitting in transport. This is absolutely imperceptible to others.

Kegel's exercises are not aimed at increasing huge muscles, but at the ability to flexibly and smoothly possess the muscles of the pelvic floor.

How to perform Kegel exercises

Before performing exercises, it is necessary to determine where it is the muscles of the pelvic floor. To feel them, try to suspend the urination begun. In this case, those muscles that train according to the Kegel method will strain.

It is not recommended to use the suspension of urination in the form of training.

At first, Kegel's exercises are best performed by lying down. So you can control your sensations, understand if the muscles are tense.  Lie on your back, arms along the body, bend your legs a little in your knees. The starting position for performing Kegel exercises - in the photo. In order to control the correctness of the execution, touch the abdominal muscles, they should not be tense.

Now you need to try to reduce the muscles for a few seconds, then let go. The whole meaning of Kegel's exercises is in alternating tension and muscle relaxation.

The effectiveness of Kegel's exercises will be higher if they are performed regularly.

Kegel exercise set

Kegel exercises for pregnant women

Kegel exercises for pregnant women are recommended to be mastered by those who only plan pregnancy. This will help to improve well -being during pregnancy, prepare muscles for the birth process, will help mom easier to give birth without receiving painful gaps. Elastic trained muscles will accelerate the process of childbirth and relieve pain.

Kegel exercises for pregnant women are recommended not only sitting on a chair or lying, but also lying on their side and squatting.

The complex for pregnant women consists of 3 exercises.

1. The main exercise of Kegel's methodology is a delay. Tighten the muscles of the pelvic floor. Remove for 5 seconds, let go. Repeat several times.
2. A complex exercise is called "elevator." Alternately strain the departments- "floors" of the vagina, ranging from the lower department to the upper. Then the return from top to bottom, relaxing the muscles.
3. Exercise "Wave". First strain the muscles of the anus, then the vagina. Relax in the reverse order, like a wave.

Kegel exercises after childbirth

During pregnancy and childbirth, the muscles stretched, became less elastic, now it will take time to restore them. The use of Kegel's exercises will make them elastic and strong.  You can start performing exercises from the first day, if there were no complications during childbirth.  This will accelerate the process of bringing muscles into tone. It is advisable to consult a doctor, he will tell in detail what exercises are useful to a young mother.  If there are unpleasant painful sensations, exercises must be stopped.

The Kegel exercises to strengthen the muscles after childbirth should start with the tension of the muscles of the perineum, holding in a voltage of 3-5 seconds.

Next, move on to more complex exercises:

1. The muscles of the perineum and vagina are reduced alternately for 10 seconds. Then relax for the same time.
2. Exercise "Lift". Tighten the muscles at the bottom of the vagina, detain for a few seconds, gradually move to the next stage, gradually rising up, passing 4-5 stages, gradually proceed to relaxation of the muscles in the reverse order.

Kegel exercises for men

Stagnation in men in the pelvis can cause prostatitis. A complex of Kegel exercises with systematic execution is an excellent tool for the prevention of this disease.

As a result of Kegel's exercises in men, the pubic and codes' muscle is trained. To determine where this muscle is located, urination must be delayed. That muscle, which, as a result, is called the lap-kopchikova. A man who regularly performs Kegel exercises improves an erection and the ability to extend sexual intercourse is produced.

The Kegel exercise set for men consists of alternating stress and relaxing the pubic-button muscle. The number of such alternations is gradually increasing. The effect of Kegel's exercises occurs only in systematic classes.

Control over the muscle. Tighten the pubic-coconut muscle, then relax. Repeat several times, make 10 approaches a day.

1. To improve endurance. Tighten the muscle, hold for a while in a tense state. Gradually increase the time when the muscle is in tension.
2. To increase the muscle action area. Tighten the muscle slowly, within 5-7 seconds. Also slowly relax.
3. To increase speed. Tighten and relax the muscle as quickly as possible. Repeat at least 10 times.

Kegel exercises for the treatment and prevention of female diseases

With some female pathologies, for example, uterine omission, with the help of simple exercises, a real opportunity appears to avoid surgical intervention. Kegel exercises strengthen the muscles of the pelvic floor. Therefore, they are recommended for women after surgery to remove the uterus to restore and strengthen muscles supporting internal organs.

A complex of Kegel exercises for the treatment and prevention of female diseases:

1. Compression. Slowly squeeze the muscles, slowly count up to 3, and relax just as slowly.
2. Abbreviations. At a fast pace, strain and relax intimate muscles. Imitate the waves of the wings of the butterfly.
3. Pushing. Imitation of an act of defecation or tribal attempt. Do not make excessive efforts, perform easily, rhythmically and quickly.

Kegel exercises with a simulator

Kegel simulator is recommended for training the pelvic floor muscles, which is a prevention of inflammatory female diseases, to improve sexual function and for training intimate muscles.

There are different simulators to perform Kegel exercises. Therefore, if you have already mastered the technique for some time and want to improve it, you can choose and purchase a simulator.

Kegel simulator with balls is balls of different sizes, which the woman puts on her own in the vagina before performing exercises. Each woman is selected individually.

Before use, the ball must be disinfected. It is easier for beginners to perform lying exercises. In the future, the exercises are performed standing, this allows you to better control the muscle tension.

Reviews about Kegel exercises

Practicing doctors confirm the effectiveness of Kegel's exercises. Currently, this technique has begun to prepare a woman for childbirth, to restore the functions of the body after childbirth and gynecological operations.

Kegel exercises are practiced by doctors around the world. This is truly a technique that everyone uses.

Women who are engaged in Kegel exercises respond only positively: well -being improves, mood rises, sexual desire and quality of sex are significantly increased.  Well -trained intimate muscles make a woman more sensual and make it possible to reach orgasm more easily.

There are few contraindications for performing Kegel's exercises, but they are.

1. Inflammation of the urine system.
2. Postoperative period.
3. Vascular diseases in the pelvic and lower extremities.
4. Tumors.

Kegel exercise. Video

How to do Kegel's exercises with the “Kegel balls” simulator can be viewed on the video: