Kegel exercise for women: how to perform, a simple technique. Wumbling: the best Kegel exercises for women and men

Most women regularly work out in the gym, training their muscles to look beautiful. But, most often, exercises to strengthen the muscles of the pelvic floor are forgotten. However, it is these exercises that are very important, since such training helps to avoid many problems and significantly improve well-being. Kegel exercises help to keep the pelvic floor muscles.

How to do Kegel exercises

Kegel exercises can be done in any setting. For example, while at work, on the street or at home. In this case, no one around will notice anything. Where to start? First of all, you need to feel the muscles. The easiest way is to do it while urinating. It is necessary to periodically stop the jet, straining the muscles for this. Not everyone succeeds in doing it the first time, but with a little practice, everything will certainly succeed. There are several types of Kegel exercises that we will talk about.

Kegel exercises for women at home

Doing a set of exercises in any conditions is quite simple. Among the most common ways to train the pelvic floor muscles, the following can be distinguished:

1. It is necessary to strain the muscles for 10 minutes, then relax them for the same time. This workout should be repeated for 5 minutes. Next, you need to move on to rhythmic contractions, the duration of tension and rest at which should already be 5 seconds.
2. The second option for many women is associated with the elevator. It is necessary to gradually strain and then relax the muscles.
3. The third option is a set of exercises. First you need to tighten the muscles of the pelvic floor, count to three, then relax them. Only 10 repetitions. Then the second exercise is to tighten the muscles as quickly as possible and immediately relax them. You also need to do 10 repetitions. After that, you need to push 10 times.

Regardless of which option is chosen, the complex should be repeated 5 times a day. During each next week it is necessary to increase the number of repetitions of each exercise by 5 times. In the final version, the complex should consist of 30 repetitions of each exercise.

Kegel exercises during pregnancy

During pregnancy, it is very important to strengthen the muscles that significantly affect general state women. The above exercises are perfect for this. During childbirth, these skills help to “block” those muscles that prevent you from pushing the baby out, relax and strain in time.

Considering that physiologically the pelvic muscles are slightly weakened during pregnancy, Kegel exercises help keep them in good shape. This is especially noticeable on recent months pregnancy, when the load on the uterus is large enough. Training also has a positive effect in the postpartum period, as wounds heal faster, and muscles come into shape much earlier.

Before doing any of the Kegel exercise complexes during pregnancy, it is necessary to consult a gynecologist, since only he can know about all the individual characteristics of the course of pregnancy.

Kegel exercises for urinary incontinence

For urinary incontinence, Kegel exercises are the easiest, cheapest and most effective method troubleshooting.

In order for classes to give a positive result, you need to adhere to several rules:

• You should start training gradually. After the muscles get used to and begin to “obey”, you can complicate the complex a little bit, increase the number of repetitions.
• Systematization of approaches is also important. Exercises must be done in turn, depending on the type of stress. For example, first do a few repetitions that are aimed at tensing the muscles, then contracting them, and then pushing them out.
• After the goal of 150 repetitions per day is reached, there is no need to increase their number, since this is quite enough to maintain the tone of the pelvic floor muscles.

Kegel exercises - reviews

Alternatives to Kegel exercises on this moment no. Feedback on the results after training is extremely positive. Among the advantages of this complex, most women distinguish the following:

1. No need to spend money on training.
2. You can perform exercises unnoticed in any conditions.
3. During training, sensations during sex are significantly improved (not only for women, but also for women).
4. Treatment and prevention of urinary incontinence.
5. Tissues stretched after childbirth recover faster.
6. Relief pain during childbirth, as a woman learns to control her muscles, relaxing and straining them in time.
7. According to gynecologists, the development of inflammatory processes in women who do Kegel exercises is significantly lower than in those who do not practice this technique to maintain muscle tone.

Kegel exercises for women - video

There are a lot of videos on the Internet that describe in detail and show how to do Kegel exercises correctly. Before starting training, if there are problems with women's health, it is necessary to consult with your doctor.

It is also worth remembering that you do not need to strain too much. In these workouts, regularity and rhythm are more important.

Despite the enlightenment in the sexual sphere, many modern women have never heard of the benefits of intimate exercises. But they are able to bring to the life of every representative of the fair sex a lot pleasant surprises, namely, to restore attractiveness, youth, former beauty and inner health. Resorting to special gymnastics in an intimate area, such as Kegel exercises, a woman can quickly restore her body after childbirth, strengthen relationships with her lover and become more confident.

The training of the pelvic floor muscles has been known since ancient times. Such gymnastics was mastered to perfection by the empresses and concubines of the emperors of the East. The conscious control of muscles was elevated to the rank of art by our ancestors. intimate zone.

The woman who held two round pebbles in herself with the strength of the muscles of the vagina was valued very highly. And no wonder, because caring for the condition of the perineum was an important component in the harmony of sexual relationships between partners, bearing and giving birth to healthy children, helped in the fight against many female diseases and supported general health organism.

It is noteworthy that the first vaginal simulator is over 6,000 years old. This find was found in China.

Kegel exercises for the intimate area are a set of measures to strengthen the internal muscles of the pelvic floor, allow you to support the lateral and lower parts of the bladder, uterus and other internal organs.

Kegel in 1947 presented his work to the public - it was a vaginal simulator called a perineometer, working on the principle feedback. It allowed the woman to track the effect of training and measure the force of contraction of the muscles of the vagina.

Indications for implementation

Kegel exercises are indicated for women of all ages for:

• brighter sensations during intercourse;
• the course of easy childbirth;
• restoration of the muscles of the intimate zone after childbirth;
• prevention and complex treatment of uterine prolapse;
• strengthening the muscles of the perineum.

Symptoms of a weakened pelvic floor - inability to experience orgasm, pain in the lower abdomen, involuntary urination while sneezing or coughing. In this case, you always have to use gaskets, which causes even more discomfort.

The recommendations of gynecologists are that a set of Kegel exercises should be performed before conception, after childbirth, and even during the period of bearing a child. The main rule of training is the observance of the systematic repetition of exercises. Gymnastics must be coordinated with a specialist.

If discomfort is observed during gymnastics, it is immediately necessary to abandon the exercises. Unpleasant sensations and pain may indicate incorrect gymnastics.

Contraindications

Contraindications include:

• oncology;
• fibroma;
• polycystic;
• time of exacerbation of cardiovascular disease;
• postoperative period.

In no case should you hold your breath while performing a set of Kegel exercises. Make sure it is always level. And also do not keep the gluteal muscles and hips in tension, you should not draw in the stomach either, but rather focus entirely on lifting and squeezing the pelvic muscles.

Exercise frequency is main feature in Kegel gymnastics. It is recommended to perform them several times daily. The result will become noticeable for both the woman and her partner after about 5 weeks of systematic training. In order for the muscles of the vagina to come into tone, it is necessary for a beginner to perform exercises at least 4 times a day with a gradual increase up to 8 times.

Each exercise should be repeated 10-12 times. At the beginning of classes, do repetitions for 3-4 seconds, and after a few days you can increase the number of repetitions to 5, and then up to 10 seconds.

The bladder must be emptied before starting a workout. If this is not done, you can bring the threat of inflammation in the urinary tract. During classes, you need to breathe measuredly and calmly.

Determining the right muscles

To train the right muscles, you need to learn how to identify them correctly.

1. Feel the annular muscle of the vagina. Select it without resorting to the participation of the abdominal muscles. The finger must be lubricated with a special lubricant - a lubricant, and then gently inserted into the perineum. At the same time, try to squeeze the entrance to the vagina without the participation of the muscles of the back, buttocks or abs. There should be a feeling that the required muscles are in tension and the finger is tightly compressed in them. Deep and even breathing is welcomed at this moment.
2. The next way to feel the internal organs of the perineum is in a sitting position. You need to sit on the toilet and spread your legs. When defecating, you need to stop the stream of urine without helping with your feet. What you feel below the waist is the female pelvic organs.

Correct postures

Proper posture during exercise is the key to successful treatment. Consider what you should pay attention to when choosing them.

1. We choose a place and a pose. If Kegel exercises have already been mastered, a woman can perform them in any convenient place - on the couch, when washing dishes, at work, in transport. This approach saves a lot of time. After all, such gymnastics is available to do in various poses. The only exception is walking.
2. The place should be calm and quiet, it is better to allocate separate time for this activity so that no one bothers. Best place than a house, for Kegel gymnastics not to be found. After all, in a calm home environment, every woman can relax as much as possible and fully concentrate on her feelings. In this case, breathing should be measured, the position is lying, the legs are slightly bent at the knees. These conditions help to feel the muscles of the pelvic floor quickly, which immediately allows you to proceed directly to the exercises themselves.
3. Posture for Kegel exercises important nuance. Behind straight posture it is imperative to follow if a woman is engaged in a sitting or standing position. Since with stoop, the pelvic floor is subject to relaxation, and the uterus drops significantly. And when using a special simulator, it is all the more necessary to monitor the correct posture.

As time passes, you can change positions, smoothly move into a sitting position, and then standing. At the same time, you can do other things, for example, wash the dishes. Relaxation of the abdominal muscles during training - required condition, this should be monitored.

Slow squeezes

We proceed directly to the exercise itself, called “Slow squeezes”. It is necessary to tighten the muscles of the pelvic floor and count to 3. At the same time, relax, at this pace, repeat the exercise several times. This exercise is most convenient to master in the supine position.

The pelvic muscles must first be held in tension for 5-20 seconds, and then gently relaxed. You need to do repetitions several times in a row.

Connect to exercise correct breathing, that is, do slow contractions while inhaling. When you get comfortable with the exercises, you can complicate them with slow steps.

Cuts and extrusion

There are two more exercise techniques that deserve attention, called "Cuts" and "Push". When contracting - you need to strain and relax the muscles of the vagina alternately in fast mode. When pushing out - it is necessary to push moderately as during a bowel movement or during childbirth.

To feel the muscles of the pelvic floor and test for their stretch, a woman during the exercise can insert a pair of fingers into the vagina. It is noteworthy that to achieve an enhanced effect help special items, for example, balls.

The Kegel complex for pregnant women includes the following exercises.

1. You need to take a lying or sitting position. Bend your legs at the knees and spread them apart. Concentrate on the exercise and relax. Tighten the muscles of the vagina for 5-10 seconds, as if stopping a bowel movement, and then relax them. Repeat after an interval. This Kegel exercise engages the muscles of the anus. It is done at a fast pace - the muscles of the perineum are tensed and immediately the muscles of the anus, then relaxation, and then in the reverse order, as if by a wave.
2. Divide the vagina into parts in imagination. Each part, starting from the bottom, you need to start compressing, moving up. At the top, hold the position, and then relax.

Be sure to consult with a pregnancy specialist about the possibility of conducting such exercises.

Gymnastics after childbirth

They are shown to almost all women in labor, as they help to recover as quickly as possible after childbirth, to correct the figure in the shortest possible time.

The Kegel complex after childbirth includes the following exercises.

1. When urinating, hold and then lower the flow of urine 5 times. The main thing is to use the muscles exclusively of the vagina.
2. Squeeze and unclench your pelvic muscles. Reduce or increase the strength and frequency of these contractions.
3. The vaginal muscles must be compressed, and released after 5 seconds. A similar Kegel exercise for women is performed 10 times. The fixation time should be gradually increased.

Omission of the uterus is a rather serious pathology, because because of it there are violations in the normal functioning of the pelvic organs. Often the disease causes infertility. In the early stages, exercises for intimate places are effective in treatment. Consider the most popular of them.

1. Take a lying position and bend your knees. Squeeze and unclench the muscles of the perineum, concentrating on your sensations. Set the pace yourself. You can tune in to the beat of your heart.
2. Engage all the muscles, starting with the anus and ending with the upper muscles of the vagina. This contraction should be held for about 60 seconds, and then relaxed for the same amount of time.

Kegel exercises for urinary incontinence

The constant discomfort of urinary incontinence is torture for modern woman. Along with the physical handicap, the psychological stress also increases. To cope with the disease, you need to do systematic Kegel exercises.

Most effective exercises with urinary incontinence.

1. Spread your legs shoulder-width apart and take the starting position. Put your palms on your thighs, and then, tensing the muscles of the vagina, do compressions.
2. Lie on your stomach, bend your knees and alternate muscle tension with complete relaxation.
3. Get on all fours, lower yourself on your elbows, place your head between your hands. Tighten the muscles gradually - from the entrance of the vagina to the full depth of the pelvic floor.

Before proceeding directly to the exercises, you should read useful advice developed by experts.

1. When you achieve the first results, in no case do not quit classes. Otherwise, all efforts will be ineffective.
2. Do not hold your breath while exercising. You need to breathe rhythmically and evenly.
3. Do not overdo it, because you can get the opposite effect - bowel movement or pain during a bowel movement.
4. When exercising, do not strain the gluteal and abdominal muscles, as well as the muscles of the thighs.
5. If after class you feel pain symptoms in the lower back, this means that you are violating the technique.
6. Remember that urination should be stopped only in order to feel the muscles of the vagina. If you do this daily, you can achieve as a result of such an effect as urinary incontinence.
7. Exercises can be carried out during pregnancy, but only under the supervision of a gynecologist, since only he knows how the pregnancy proceeds and whether such gymnastics will harm the child.
8. Before you start exercising, be sure to empty bladder. If you practice without going to the toilet, you can weaken the muscles of the vagina, as well as introduce an infection into the urinary tract.
9. Tune in to a long-term expectation of results, because they will appear only after 5-6 weeks.
10. If after 6 weeks there are no results, then it's time to seek the advice of a specialist. It will certainly help answer the question why the exercises do not give the desired effect.

Subject to all the nuances and features in Kegel intimate gymnastics for a woman, you can feel full control behind the muscles of the vagina. Sexual health will improve and the male partner will notice positive results.

In order to have a beautiful figure, a real lady goes to great lengths, from all kinds of diets, activities exercise, fitness, physiotherapy methods, finishing plastic surgery. This desire is quite natural, because every civilized person wants to look good at any age. But having a beautiful figure is only one of the components.

Another purpose of a girl is to be sexy and give birth to children. And for this you need to train and strengthen the muscles of the lower part of the pelvis.

The problem of strengthening the muscles of the pelvis was thought about in the middle of the twentieth century by the American professor of gynecology and obstetrics Arnold Kegel, when he listened to numerous complaints from his pregnant patients that they had problems with urination, urinary incontinence, childbirth was painful, with many tears, regardless of physique women. Most young girls complained about a bad intimate life, the inability to control orgasm.

The scientist realized that the problem lies in the state of the pelvic muscles, which, under the influence of various negative factors weaken and lose elasticity. He developed special exercises who did a good job of solving the problem.

Kegel exercises for women at home are easy to do, this whole complex, designed to increase the tone and elasticity of the pelvic and intimate muscles, their strengthening.

Who needs to exercise?

• Pregnant women, for quality and painless childbirth. During childbirth, trained muscles relax correctly and in time, help to avoid ruptures and contribute to an easier birth of a child.

• Mothers who have given birth to a baby will need them in order to restore a greatly stretched tissue and bring it back to normal.

Women of all ages

• for the preventive purposes of urinary and fecal incontinence

• to prevent prolapse of the pelvic organs

• for the prevention of inflammation in gynecology, especially in the fight against vaginitis

• to increase the level of production of sex hormones.

Support sexual health and improve appearance and figure

The quality of sexual life is improved due to the narrowing of the vaginal canal, which enhances the sensations of both partners during sex.

Where to start a set of exercises?

In order to perform Kegel exercises with the pelvic and intimate muscles, a woman must accurately determine their location.

What does that require?

During urination, stop the stream of urine without using the legs. Those muscles that will contribute to this procedure and will be marked.

Squeeze the finger placed in the vagina without using other muscles, in particular the dorsal, abdomen or buttocks. This procedure will help to highlight the necessary parts of the body.

If a woman was able to accurately determine the muscles that need to be trained, then you can proceed to the exercises.

Exercise 1

It is necessary to perform muscle contraction three times in a row for 10-15 seconds with a break in the same interval.

Exercise 2

Squeeze and relax the muscles for 5 seconds. The procedure is repeated about 10 times.

Exercise 3

Squeeze and unclench the muscles 25-30 times and bring the number of procedures up to 100 times.

Exercise 4

Perform not only the process of squeezing the muscles, but also pushing. To carry out such a procedure, it is necessary to make an imitation of attempts during childbirth.

You need to start with ten slow step-by-step contractions and ten push-outs.

Physicians may suggest exercise classes

For greater efficiency of procedures, Kegel invented a simulator, which he called the "Perineum". The device was inserted into the vagina and gave an additional load on the muscles, which made it possible to quickly bring them into tone.

This is an approximate description of the performance of Kegel procedures, on present stage development of society, they are improved and there are many variations. But all of them are based on the procedure for compressing and relaxing the muscles of the intimate zone.

Many analogues of the simulator have been developed - the "Perineum Number", which are actively sold today. But doctors recommend using them under the supervision of a trained trainer, since improper use will not only not give a qualitative result, but can also aggravate the pathology that has arisen.

How to practice at home?

At home, it is advisable to use Kegel exercises without a simulator. And the simplest of them can be carried out at the workplace, sitting on a chair, on the street, sitting on a bench, unnoticed by others.

Special literature and related Internet sites offer advanced exercises such as:

• Holding and pulling.
• Belly breathing. When performing compression of the intimate muscles, the abdominal muscles are connected in a standing, sitting and lying position.
• The Eiffel Tower. At the same time, the muscles of the abdomen and vagina are drawn into one point.

• Separation of the upper and lower abdomen. On a relaxed stomach, the load on the bottom increases.
• Diaphragmatic breathing. It is carried out in a lying position, it is required to start breathing in a relaxed abdomen and gradually move to the diaphragm.

For a woman to start performing Kegel exercises, it is important to maintain the correct healthy lifestyle life and strengthen muscles not only locally, but also to engage in proper posture and figure. Beauty and sexual health are an integral part of one whole, they require regular training.

When the famous gynecologist Arnold Kegel developed unique complex exercises to strengthen female intimate muscles, he did not think that his technique would become so popular. Now it is known in almost all corners. the globe. And there is a perfectly logical explanation for this. The technique for performing Kegel exercises is simple and straightforward, and you can do them at home. In addition, the technique gives a visible result, which is tested and approved by women around the world.

On a note! The exercises that gained wide popularity were developed by Arnold Kegel in 1952.

What are Kegel exercises?

Kegel exercises for women physical exercise on the muscles of the pelvis, aimed at strengthening them. The main task is to help the pelvic muscles hold the internal organs in a natural position. As you know, with age, their elasticity and tone decrease. Kegel exercises help bring them back to their previous state. It is based on the technique of compression and extrusion.

On a note! Problems with intimate and pelvic muscles in women occur not only with age, but also after childbirth, and may also be the result of certain diseases.

Kegel exercises help women restore the tone of the muscles of the vagina, which has a positive effect on intimate life. This restores hormonal background and increased sex drive. Kegel exercises for women at home are also the prevention of aging.

Indications

Indications for performing Kegel exercises are:

• treatment and prevention of urinary incontinence;
• diseases localized in the rectum;
• prolapse of the uterus;
• weakness of the pelvic and intimate muscles after childbirth;
• lack of orgasm during intercourse;
• recovery after operations performed on the pelvic organs;
• prevention of uterine prolapse, which is often observed in older women.

If you perform Kegel exercises regularly, you can achieve the desired result.

On a note! First of all, you need to understand exactly where the muscles that require Kegel training are located. It is very easy to do this. It is enough to strain, as if stopping the process of urination. Thus, it will be possible to feel the muscles that need loads.

A set of Kegel exercises for women at home

Before starting to perform Kegel exercises, a woman needs to completely empty her bladder and take a comfortable position. It is advisable for beginners to practice in a prone position, but as you acquire skills, you can do gymnastics while sitting or even standing.

The undeniable advantage of such exercises is that Kegel exercises for women can be performed not only at home, but even in transport or in the office, and completely unnoticed by others.

Basic exercises

First you need to master basic exercises Kegel:

Having mastered such simple exercises you can move on to more complex ones.

For urinary incontinence

Kegel exercises are used for the treatment, as well as for the prevention of urinary incontinence in women. The main ones are the following:

1. Legs shoulder width apart. The palms are on the buttocks. Tighten the muscles of the pelvic floor, perform compressions followed by relaxation.
2. Starting position: on all fours. The pelvis is slightly above the shoulders. Tighten the muscles, feeling compression deep into the pelvic floor.
3. Lying on my stomach. Bend the leg at the knee, alternately perform compression and relaxation of the muscles.
4. Lie on your back. Bend your legs at the knees. Put one hand under the buttocks, place the other on the stomach. Squeeze the muscles of the vagina, helping with your hand, and unclenching them.
5. Sitting on a chair or floor, legs crossed. Hands rest on the floor, back is straight. Tighten the muscles, as if the buttocks are rising above the surface.
6. Standing on the floor, bend forward slightly, hands on knees, legs straight, spread apart. Compress and decompress the muscles of the pelvic floor up and inward.

All exercises with descriptions are presented in the photo below.

By doing Kegel exercises for urinary incontinence regularly, you can see improvements in just a few weeks.

For pregnant

Kegel exercises strengthen the muscles of the perineum, which helps with childbirth. Therefore, they are recommended for women during pregnancy. The most common exercises are:

On a note! When performing Kegel exercises, it is recommended to use small balls.

After childbirth

Kegel exercises after childbirth help women recover by strengthening the pelvic muscles. However, it is important to remember that not everyone can do them. Contraindications relate to exacerbations of diseases of the pelvic organs, too much bleeding, cardiovascular diseases in the acute stage, birth trauma perineum and more. In the case of suturing after childbirth, Kegel exercises are also prohibited.

You should also know exactly how long after giving birth you can perform Kegel exercises. There are the following recommendations in this regard:

• in case of successful delivery, if there were no gaps and injuries, you can do Kegel exercises 3 days after labor, the load is minimal at first;
• after childbirth with injuries and ruptures, Kegel exercises can be performed only on day 10 and only after consultation with a gynecologist.

After childbirth, the following Kegel exercises are performed:

1. During urination, hold the flow of urine for about 15 seconds, then continue urinating again. During one trip to the toilet, such exercises must be done at least 5 times. This will help strengthen the pelvic muscles, as well as learn how to control them. Moreover, it is important to be able to not involve other muscles in the work.
   
2. After childbirth, simple basic exercises also help. For example, the usual squeezing and unclenching the pelvic muscles.
   
3. Lie on your back. Bend your legs at the knees and wrap your arms around them. Squeeze the pelvic floor muscles, hold for 5 seconds and release. Perform the exercise 10 times, gradually increasing the load. You can also use special balls to train the muscles of the vagina.
   
4. Training the pelvic muscles is possible even when performing normal exercises on inner part hips. Thus, ordinary squats will help. At the same time, it is important to keep your back straight, spread your legs shoulder-width apart, point your socks in different directions. You need to try to perform the deepest possible squats, lingering at the bottom point for a few seconds.
   
5. The next Kegel exercise is recommended to be performed a few days after childbirth. However, it can be difficult at first. According to a well-known gynecologist, the muscles of the vagina consist of several floors. It is necessary to gradually strain each, from the bottom to the top and vice versa. As a result, the exercise was called "Elevator". It is performed lying on your back, bending your knees and placing your hands on your stomach.
   
6. This Kegel exercise is similar to the previous one with one exception. The pelvic floor muscles contract in the same way, but not from top to bottom, but from front to back.
   

The above are not all Kegel exercises that a well-known gynecologist recommends for women to perform after childbirth.

On a note! If, when performing Kegel exercises, a woman feels discomfort and even pain, her health worsens, you should immediately stop exercising and consult a doctor in a timely manner.

To get the desired effect, you must perform each Kegel exercise at least 10 times.

Contraindications

Kegel exercises are not for everyone. There are certain contraindications for this type of gymnastics. These include the following:

• oncological diseases;
• the first two days after childbirth;
• complications arising during pregnancy and after childbirth - such complications include the opening of the cervix on a relatively early dates, low fetal placement, increased tone uterus and so on;
• before removal of sutures after childbirth by caesarean section;
• infectious diseases of the pelvic organs.

If there are doubts about the dangers of Kegel exercises for health, a woman should consult a doctor and conduct a comprehensive examination.

Video Tutorials: How to Do Arnold Kegel Exercises for Women at Home

It's no surprise that Kegel exercises have gained such notoriety, as they have so many benefits. They do not require a lot of time and effort to complete. And why not work out if you can do it anywhere - even at home, even at work. Kegel exercises are performed not only to restore the elasticity and firmness of the pelvic muscles. They are recommended to be done even just for prevention, so as not to encounter similar problems in the future.

Video tutorials will help women perform Kegel exercises correctly.

Operations to eliminate urinary incontinence in women often do not bring the desired result. This problem puzzled, unknown to anyone in 1948, Arnold Kegel. An American gynecologist has proposed an effective technique for intimate muscles. Subsequently, the exercises brought him worldwide popularity.

How to Do Kegel Exercises for Women? The technique involves squeezing and expelling the muscles of the pelvis and vagina. The listed tissues do not participate in Everyday life. For this reason, they quickly lose elasticity and strength.

The pelvic muscles maintain a normal position internal organs. Women after childbirth often complain of urinary incontinence, uterine prolapse and other concerns. Because of serious problems in the sexual life develops a depressive state. Kegel exercises are also included in the complex of therapeutic measures for women after hysterectomy..

If you want to avoid the above problems and better prepare for childbirth, start mastering the technique during pregnancy. In addition, the muscles after training improve the pleasant sensations during intercourse.

Pelvic muscle training helps to achieve several goals:

1. Prevents prolapse or prolapse of the uterus. Also, this method is used in combination with other measures to treat these problems.
2. Prepares for childbirth.
3. Prevents urinary incontinence problems.
4. Restores muscles after childbirth.
5. Increases attraction to a partner.
6. Prevents inflammation of the genital organs.

The Kegel technique at home is recommended to be used as effective remedy against aging. Exercise corrects hormonal imbalances. The body actively produces important biologically active substances. The exercises are of great benefit. But there are people who can be harmed by Kegel exercises. Consider typical risk groups, and how to properly prepare for classes.

Contraindications and preparation for exercise

1. It is forbidden to squeeze and unclench muscles during a problem pregnancy. Especially with uterine hypertonicity.
2. Exercise is also contraindicated for women who have a history of premature birth or miscarriage.
3. Training will exacerbate the condition in oncological diseases.
4. Will harm women after surgery.

A quick and noticeable result is possible with a systematic repetition of the technique. During the day, you should repeat the exercise at least three times. In one approach, do an average of 22 movements. Keep in mind that drastically increasing exercise will exacerbate the problem. Often patients achieve the opposite result.

The Kegel technique is based on squeezing. Determining the muscle group for training is very easy. Consider the most effective ways.

Finding intimate muscles

Improper implementation of the technique can harm. How to find a muscle group? We do not notice their work in everyday life. If you are unable to determine the point of compression and extrusion, use the following methods:

1. Natural. To do this, it is enough to interrupt the process during urination for a few seconds. In this case, the group of muscles around the vagina is reduced. Count to 6 and resume urine flow. Do the procedure several times. So you are more likely to remember their location.
2. Feeling. Research will take more time and effort. Take a comfortable position - lying on your side. Then place your fingers in the crotch area. Be sure to do it from the back. At the same time, make compressive movements. Hold the position for 5-6 seconds. It will be better if at the moment of contraction the brush is pulled inward.
3. Immersion. Apply moisturizer to your fingers. It should not contain harmful components. Gently insert them into your vagina. You will feel the tension of muscle groups.

Please note that vaginal muscles easily confused with group activities spinal muscles, as well as fibers of the buttocks, abdomen and anus. But after a few sessions, a reflex will develop. In the first few days, or even weeks, it is important to follow the right training.

You can also do kegel exercises for women with special balls. Consider the principles of training for various categories of patients.

A set of classic Kegel exercises for women

On the initial stage The technique involves slow muscle contractions. To do this, you should take an already familiar position - on your side and insert your fingers into the crotch from behind. Then do the exercise according to the standard procedure:

1. Squeeze your muscles. Hold this position for 6 seconds.
2. Then relax the muscle fibers. Try not to move for 10 seconds.
3. Repeat activity. For the first time, five approaches are enough. Gradually increase the number of exercises up to fifteen times.

Fast movements follow the same principle. Do ten contractions at a fast pace. Take no more than one second for each movement. Then take a relaxing break. It will also take 10 seconds. For a tangible result, the lesson should be repeated 10 to 15 times.

During the day, exercise about 5 times. Use both fast and slow movements. In total, the number of exercises should be at least one hundred per day.

The first few days of classes are not easy. After all, the muscles are very weak. It's especially hard to do Kegel exercises for women with uterine prolapse. It will take about 20 days to alleviate the condition. If you perform the movements correctly, you will be able to notice significant changes. Such Kegel exercises are suitable for women with urinary incontinence.

Exercises for girls and women (nulliparous)

The technique includes several stages:

1. First you need to reduce the muscle tissue of the vagina. Try to simulate pushing. Experts often compare tension with the act of defecation. Just keep in mind that the vaginal area should be strained.
2. Fix the muscles in this position for 3 seconds.
3. In one approach, repeat the movement 10 to 15 times.

Unlike classical fitness and other sports activities, as the muscles strengthen, the frequency of training should be reduced. How to do Kegel exercise for women during pregnancy? Consider the main nuances.

Exercise for pregnant women

Exercise helps to maintain women's health and facilitate childbirth. There are many programs, projects, and Kegel exercises for women. But during pregnancy, it is easier to study in a quiet, comfortable environment. In addition, special skills are not required.

The elasticity of the fibers gradually decreases. After all, the uterus increases and stretches the fibers. Kegel exercises help the baby move easily during labor. Help prevent breaks.

The technique provides for several specific exercises:

1. Slow movements. They do not differ from classes from the basic complex. Helps strengthen muscles. In one approach, 5 compressions should be performed. The lesson includes 10 approaches. It is most convenient to carry out the procedure on your side, lying down.
2. Almost no different from the first. The only caveat is that you should lie on your back.
3. To carry out the next movement, you will have to watch a video or photo on the network. You must imitate the birth position. Extend your arms along your body. Bend and spread your legs in different directions. Place a few rollers under your head and back. A folded blanket or small pillows will do. Tighten your intimate muscles. Hold this position. It will take about 10 seconds. But for starters, a five-second shutter speed is also suitable. Relax all muscles. Take a few breaths and repeat the movement. Do about 8-9 sets.
4. The next exercise will require effort. It takes a lot of practice to master it. Experts recommend mentally dividing the vagina into several muscle sections. Then rise in ascending order and tighten the fibers. At the very top, hold the position for a few seconds. Gradually descend the imaginary ladder and ease the tension.
5. Doctors call this exercise "wave-like." It involves different muscle groups. First you need to compress the muscles of the vagina. Then, relax. At the same time, the fibers of the anus should be tensed. Relax again. Repeat for about 5 or 6 sets. Rest and do 5 exercises again.
6. For the next movement, it is important to empty the bladder and intestines. Prepare the fitball. Get on your knees, lean your hands, body on the ball. If you do not have a special fixture, a regular sofa will do. Throw a few pillows on top. Take a pose, as in childbirth. Tighten and try to stick out the muscles of the vagina according to the following pattern - forward, down, out. For better muscle control, place your hand on your perineum. Rest for a few seconds. Repeat the movement five to ten times.

Exercise during pregnancy is possible only after consulting a gynecologist. Active muscle work can provoke a miscarriage. In the 3rd trimester, choose a safe position. In a sitting or lying position, you will reduce the load on the body.

A set of Kegel exercises for women after childbirth

The body will need at least 6 months to recover. It is very important to start sports activities in a timely manner. Training the muscles of the vagina will help prevent prolapse of several organs.

Special contraindications after natural childbirth no. Therefore, you can start classes after the transfer to the ward. For maximum effect combine the technique of an American gynecologist with breathing exercises:

1. Take a deep breath. At the same time, try to inflate your stomach. Simultaneously with the exhalation, tighten the muscles of the vagina. Fix the position. 5 seconds is enough. Relax. Repeat the procedure about 10 times. Monitor your well-being. This procedure also helps improve blood flow.
2. Diaphragm breathing. Non-standard exercise from the Kegel technique. Helps to strengthen the press. Inhale evenly and slowly through your nose. Put your hands on your chest. Please note that you should only rise rib cage. As you exhale, pull your navel in with your mouth.
3. Repeat the movements from the classic cycle. Continue breathing deeply and smoothly. But only in the stomach.
4. Lie on your back and bend your knees. Then inhale through your nose. Inflate your belly properly. Exhale through your mouth. Tighten your buttocks and abs. Pull in your abdominal muscles. Hold this position for 6 seconds. It will take from 5 to 15 movements.

The technique is suitable for women of any age. It can also be used at home. There are diagrams on the internet photo with kegel exercises for women. The exercise helps to restore health and prevent various problems. In addition, squeezing is easy to do even unnoticed by others.

Video: "Kegel Exercises for Women"