Kegel exercises are very useful for strengthening the pelvic muscles, modern women may not talk about the effectiveness of such exercises, but know this from personal experience. It is believed that such exercises can restore youth, beauty and inner he alth. Physical exercises for the intimate zone help the fairer sex to recover faster after childbirth, remove uncertainty from relationships with the opposite sex. The gynecological side of women's he alth is an important moment of psychological balance.
Why do women need Kegel exercises?
Doctors recommend the fair sex to perform special exercises to prevent gynecological problems, so that the female body is better prepared for childbirth, and also rehabilitated after them and restore the muscle tone of the intimate zone. Many couples face a problem after the birth of a child: the spouse does not feel satisfied during intimacy, which leads to ailments, as well as subsequent innuendo and quarrels between partners. A woman during the period of bearing and giving birth to a long-awaited childendures gynecological interventions, undergoes heavy loads and physical labor, copes with chronic constipation and various diseases associated with pregnancy - all this weakens the muscles of the small pelvis.
The female body is a very complex mechanism that can fail (discharge, involuntary urination, lack of vaginal sensitivity). In order to prevent such problems or reduce the time to eliminate them, it is necessary to do exercises for the Kegel intimate muscles.
From ancient origins
Historical facts confirm that hundreds of years ago, the fair sex of the upper class considered intimate exercises an obligatory ritual, because men valued the elastic walls of the vagina more than beautiful body shapes. In modern times, this procedure is called wumbling. It is useful primarily for women, so as not to resort to surgery. A few minutes a day and, thanks to fairly simple physical training, the tone of the intimate muscles is restored.
Complex of exercises
Therapeutic technique proves its effectiveness with every satisfied woman who has tried Kegel exercises. Painless gymnastics helps to keep muscles in good shape, as Arnold Kegel, an American-born gynecologist who discovered the world a set of useful exercises, says. Initially, the goal of the development was to strengthen the pelvic muscles of women after surgery or childbirth,gymnastics was considered an exclusively female occupation.
The first thing you need to learn is to control intimate muscles. The attractive side of this exercise is that it can be done whenever and wherever it is convenient, combining it with work, household chores or traveling by public transport. It is important to remember that if the sphinker is developed too actively, without knowing the measure, the situation, on the contrary, will worsen, the result is a difficult birth.
Suitable for everyone
Kegel exercise for women is suitable even for those who consider themselves absolutely he althy and do not plan to give birth in the near future. Exercise indications:
- pelvic floor muscle weakness;
- underdevelopment of the muscles of the intimate zone;
- prevention of tissue ruptures during childbirth;
- preventive measures for urinary incontinence;
- help with uterine prolapse in adulthood;
- lack of pleasure from intercourse;
- rectal disease;
- hemorrhoids;
- uterine prolapse;
- prevention of negative consequences after removal of female organs;
- slowing down the aging of the body.
Banned
There are some contraindications that you need to consider before you start strengthening your muscles with Kegel exercises.
- Pregnant women are not recommended if there are complications during childbearing (low position of the fetus, opening of the cervix in the early stages, the presence of hemorrhoids,uterine hypertonicity).
- Postpartum (waiting time of at least 24 hours after vaginal delivery).
- Oncological diseases (consult your doctor first).
Best effect
Perineal muscle tone is not the only plus that can be seen after systematic exercise, this also includes:
- increasing the elasticity of the tissues of the small pelvis;
- blood circulation improvement;
- incontinence treatment;
- orgasm control;
- sexual activity;
- postpartum recovery;
- reducing the pain of childbirth.
To achieve the maximum desired effect when charging Kegel for women with incontinence or problems with the uterus, it is recommended to follow certain rules:
- Do everything gradually, starting with the basic techniques, smoothly moving to the complex.
- Start with squeeze exercises, continue with contraction exercises, ending with pushing exercises.
- Do not exceed 150 reps per day.
- Strain only the muscles of the pelvis.
- Keep your buttocks, abs and thighs relaxed.
Execution
The workout is divided into three stages:
- Squeeze.
- Abbreviation.
- Displacement.
How to do Kegel exercises? For the first exercise, the representatives of the weaker sex need to learn how to consciously squeeze and unclench the muscles for a few seconds, after whichthe body relaxes. After that, it's time to move on to a more energetic pace, alternating tension and relaxation as often as possible. The next stage: pushing out, when you need to imagine in your head that there is an object inside that needs to be pushed out. This process does not require strong tension, it is important to keep the muscles in this position for a while, as long as possible. Sensitivity can be increased by placing two fingers inside the vagina. There are no poses that contribute to the rapid mastering of the exercise, everyone decides for himself where and how he is comfortable. By devoting a certain time to each stage (10 times in 5 sets), after a short time it will be possible to notice the result. Gradually, the number of exercises can be increased to 30. When the feeling appears that the muscles have grown stronger, you can reduce to 20 times.
For those who decide on a set of exercises for the first time, it is recommended to monitor the relaxed press and the general condition of the body, which is best done in the prone position. With regular practice, the effect will not keep you waiting.
Accelerated exercise
In order not to waste time flipping through literature, you first need to find your intimate muscles. Examining yourself is reminiscent of the initial stages of Kegel charging for incontinence: remember that feeling when you want to pee, and the nearest bathroom is far away, clench your muscles to avoid urination. These are the muscles that need to be trained in order to prevent the problems of incontinence and hemorrhoids, uterine prolapse and other female problems.
The next complex option is designed for 10 minutes once a day. It is done in a comfortable starting position so that the body is not tense.
- Cuts at a fast pace. 10 reps with a 10 second break (Maximum movement in a short period contributes to muscle endurance).
- Exhale and inhale. While the air is being taken in with full breasts, the muscles are strongly compressed. Stop in this position for 5 seconds, after which a smooth transition to a relaxed state on exhalation. For 5 approaches, it is desirable to focus on the muscles, which will allow you to feel the muscles and make them work even more actively.
- Pushing out is similar to the process of their previous point, only with a note: a sharp exhalation and a quick relaxation of the muscles, as if something needs to be pushed out. 5 repetitions will help to strengthen the diverse muscle load.
- The hold is based on squeezing the pelvic muscles for 10 seconds, gradually increasing the time, i.e. after 5-7 repetitions, the segment should grow to 17-20 seconds. Such a static load is commensurate with the "bar": not only makes the muscles of the pelvic floor elastic, but also improves metabolism.
- Step stress (static load) like going up in an elevator: muscle tension gets stronger as you go up to the next floor. Having reached the imaginary 15 floors, it is necessary to gradually descend, relaxing the muscles.
- The glute bridge is done like this: lying on your back, legs bent at the knees, feet and shoulders should be inseparable from the floor, and the pelvis should be raised very high. In this position, you need to linger for 10 seconds, after a shortpauses repeat 20 times. Thus, blood rushes to the pelvic region, which nourishes the genitals and strengthens the buttocks.
- Hips in the dance: feet are kept shoulder-width apart, and hands are on the hips, the movement of the hips to the side, slightly bending the knees. When they reach the extreme right or left sides, the pelvic muscles contract, and on the way back they relax. Such simple dance movements strengthen the lower abdomen, and also improve blood circulation in the genitals.
Simulators
After the classic exercises are mastered, you can move on to special vaginal simulators that will help you achieve a greater effect from Kegel charging. Uterine prolapse and hemorrhoids are not a sentence, but unpleasant female problems that can be solved painlessly if you know how to prevent them.
What exercise machines are aimed at strengthening muscles? There are quite a few of them:
- vaginal balls (muscles try to avoid falling out of the balls from the vagina, which increases the load on the muscles);
- smart exercise machines (similar to silicone vibrators, and their mobile synchronization makes it possible to set the frequency of vibrations, enhances the return of muscles);
- vibrators with weak pulse current generation mode (additional muscle contraction).
Don't rush
There are periods when you should not turn to Kegel exercises or it is recommended to suspend.
- Desire to go to the toilet (beginningtraining should coincide with the time when the bladder and intestines are emptied).
- Discomfort (experienced before, during and after exercise).
- No result after 4 months of regular use (it is recommended to consult with your doctor).
- When pregnant, after a miscarriage or premature birth, a gynecologist's consultation is also necessary.
For women over 50
The beautiful half of humanity with age is faced with a large number of diseases precisely because of the loss of elasticity and firmness of the vaginal muscles. Often, mature age brings problems with the uterus, hemorrhoids and dissatisfaction with sexual life in a woman's life. Charging Kegel during uterine prolapse is the solution to many of the difficulties that lie on the way to a happy life. Such sexual exercise improves the intimate life of both partners, copes with unwanted age-related complications of female organs, and also gives positive emotions. After a set of exercises, all issues are resolved, and problems disappear. It is important that the exercise is aimed not only at improving the tone of the female body, as was originally supposed, the complex is also used by men who think about preventing impotence with age.
Recommended for men
Kegel exercises for men involve the treatment and prevention of diseases of the rectum and genitourinary system. Like women, a strong half of society has complications in the regulation of sexualfunction, which also requires muscle strengthening.
Urinary incontinence can occur in both women and men, it occurs drip, partially, stressfully or totally. It is exercises in which the muscles contract and train that will help to physically cope with this problem. The problem of fecal incontinence, as well as discomfort during emptying, is another problem that is solved by charging Kegel from hemorrhoids. Devoting 10 minutes every day, after 2-3 months you will notice the effect. Systematic implementation is a guarantee of a successful solution of the issue, as well as a speedy recovery.
Worth considering
Prevention is done comprehensively to eliminate the risk factors for the occurrence of a particular disease. Having tried to periodically perform certain exercises for muscle elasticity, having felt the result, it will be difficult to refuse, especially when it is not only useful, but also pleasant. If there is no desire to deal with age-related difficulties in the future, it is better to start prevention in advance with active compression, contraction and displacement.
