You are sitting for hours in the gym, downloading the press and buttocks, catching up kilometers on treadmills and think that now, you are such a tightened, pumped up and elastic – a loved one will adore and carry it in his hands? Partially, of course, you are right … But we will try to offer you the way to eternal love easier and more likely. What are we talking about? And about Kegel’s exercises!
Kegel exercises are one of the methods to strengthen the intimate muscles of a woman or, in a scientific, muscles of the pelvic floor. But many of us have never even thought about them. And they, in turn, are forgotten and untrained, relax over time, and sexual life is becoming less colorful, both for the woman herself and for her loved one. Yes, and more serious problems (tuhu-tuh) can be encountered: prolapse of the uterus, bladder, some gynecological diseases, urinary incontinence. Pregnancy, postpartum condition, age, weight gain can aggravate the condition.
So, if you want to prepare for the upcoming pregnancy and childbirth, come into shape after the appearance of the baby, support the work of the pelvic organs and significantly improve sexual life, master Kegel exercises to strengthen muscles. How to do Kegel’s exercises, which complex of Kegel exercises to choose we will tell in our article.
We warn you immediately if problems with intimate health are already available or you are already pregnant, exercises for Kegel muscles are strictly stipulated with your attending physician, gynecologist.
As already mentioned, Kegel’s exercises are performed to strengthen the muscles of the pelvic floor, namely vaginal and pubic-butter. To learn how to determine the muscles of the pelvic floor, you can try to detain a stream of urine when visiting the toilet. Or insert a finger into the vagina and try to squeeze it with walls. The muscles that you strain is the muscles of the pelvic floor. Kegel exercise for women will be directed precisely at them.
Correctly, Kegel’s exercise is done with empty bladder, in the position of “lying on the back” or “lying on the stomach”. Lying on your back, bend your knees and slightly spread to the sides, the foot is completely in contact with the floor. To feel the correct operation of the muscles, put one hand under the buttocks, and the other on the stomach.
Having chosen the position of the “lying on the stomach” stretch and spread your legs slightly, you can bend one leg in the knee, put a small pillow or roller under the basin.
How to do Kegel’s exercises beginners.
3 times a day we make an alternate contraction and relaxation of the muscles of the pelvic floor. We start with 3-5 seconds for each movement (3 seconds hold the muscles compressed, 3 seconds-relaxed), gradually bring the time to 10 seconds to move. Each time we make 10-15 repetitions, gradually increase to 20.
Remember, an increase in the time for exercise and the number of repetitions should occur slowly, gradually, you cannot bring yourself to exhaustion or do through the last forces. Only sequence and perseverance will help you achieve results (can pass from a month to 3-4 months, depending on the initial state of the muscles).
Having mastered the initial exercises of Kegel to strengthen muscles, you can switch to a complex of Kegel exercises (Kegel gymnastics).
