The uterus is located in the pelvic floor bladder, vagina, rectum, urethra. As we age, muscles weaken and become less elastic. Therefore, you need to maintain their tone so that they support important organs. For this, a special system of exercises for women was developed by gynecologist Arnold Kegel.

In addition, training intimate muscles can improve your sex life and experience a brighter orgasm.

• Classes help in case of drip urinary incontinence, and also act as a prevention of such an unpleasant ailment.
• Maintaining elasticity and muscle tone during pregnancy. Also, exercises can make childbirth easier.
• For recovery after childbirth.
• As a prophylaxis for rupture of vaginal tissues.
• To prevent uterine prolapse.
• Women who do not get an orgasm.
• When the uterus prolapses.
• At various diseases rectum.
• After removal of the uterus.
• Prevention of inflammatory processes of the genital organs.

However, there are contraindications to exercise:

• Difficult childbirth.
• The first day after the birth process.
• C-section. You can't practice until the stitches are removed.
• With infectious diseases of the pelvis.
• Oncological diseases.

During the exercise, you need to ensure that your breathing is even, and in no case hold it. You need to focus on contracting the pelvic muscles. Some make the mistake of tightening their buttocks and thighs. It is also impossible to engage in full bladder.

Initially, gymnastics must be done in a horizontal position. When you learn the correct execution technique, you can contract the muscles at any convenient time, without being distracted from everyday affairs.

Kegel exercises for women with urinary incontinence with a photo

Urinary incontinence can be caused by several reasons:

• Stress after injury in the perineum, a consequence of pregnancy, menopause, surgical interventions, strong physical activity.
• Urgent. In this case, suddenly appears desire go to the toilet, while urination is difficult to control.
• Mixed. In this case, the urgent problem and the presence of stress are combined.

Urinary incontinence most often affects women over the age of 50 years. Therefore, you need to contact a medical specialist, as well as perform special gymnastics.

To determine where the muscles that need to be trained are located, you need to stop while urinating. Feel where the tension is. It is these muscle fibers that need to be trained in order to get rid of urinary incontinence.

To fully control the process of training, you need to perform exercises in a horizontal position. To get started, it is enough to spend about 3-5 minutes. It is important to note that no pain must not be. Over time, the duration of classes can be increased. But first of all, you should learn the correct technique for performing contractions of the pelvic muscles. Success depends on the regularity of performing special gymnastics. In this case, the result can be achieved in about 4 months.

If you have never trained intimate muscles, then first you need to learn how to perform basic exercises:

• Compression. In this case, you need to squeeze the muscles of the pelvis, as if you are trying to stop urination. You need to reduce slowly, and linger in a tense state for about 4 seconds, after which you completely relax. You need to complete 10 such approaches. Every week you need to increase the contraction time by 5 seconds, so over time, you should hold the tension for 30 seconds. After a few weeks, the task can be complicated. To do this, you need to squeeze the muscles for 3 seconds, then increase the tension for 5 seconds, and in the third stage, contract the muscles to the maximum. Relaxation occurs in reverse order.
• Abbreviations. This exercise can be done in front of the TV, while driving a car, while everyday days. It is necessary to contract and relax the intimate muscles at a fast pace. In the early days, perform 5-7 repetitions, and eventually increase them to 30.
• Ejection. This exercise resembles attempts during childbirth, only efforts should be much less. Initially, you need to linger for 5 seconds, and eventually increase the duration to 15 seconds.

Standard Kegel Exercises

The image shows a set of classes, which we will now consider in more detail.

This exercise is intended for more prepared women who have learned how to properly train intimate muscles in a prone position.

In the starting position, the legs are shoulder width apart. To fix the gluteal part, you need to put your hands on the ass. After that, strain the muscles of the pelvic floor up and in. In tension, you need to linger for 3-4 seconds, then relax. Perform at least 5 approaches.

The next exercise to help prevent uncontrolled urination. Starting position - lying on your stomach. Bend one leg at the knee to the side. Squeeze and unclench the pelvic muscles for 1 minute.

To take the starting position, you need to lie on your back. Bend your legs at the knees and spread them out a little. Feet should be firmly pressed to the floor. To feel the tension, you need to put one hand in lower part abdomen, and the second under the buttock. Squeeze the intimate muscles upward and inward.

You can alternate exercises in any order. The main thing is to exercise regularly. Depending on the complexity of the disease, the result can be achieved from 2 to 20 weeks.

Kegel exercises for uterine prolapse

Very often, in adulthood, women develop a disease - prolapse of the uterus. This is due to the displacement of the pelvic organs, as a result of which they move outward.

It is quite difficult to identify the disease in the early stages, so you need to regularly visit a gynecologist. Pathology can be observed after childbirth. In this case, it is recommended to do the exercises that were developed by Dr. Kegel.

A special complex helps to train the muscles of the pelvic floor and vagina. Thus, it is possible either to avoid prolapse, or to correct a situation that has already developed.

Kegel exercises were developed in the 40s of the last century. There are several modifications of such training. Any woman can use the simplest and most affordable 2 exercises that can be performed at any time.

First: you need to contract the muscles of the vagina and hold them in this state for 10 seconds, then relax for the same time. It is better to do it while standing, since in a sitting position the anatomy changes, as a result of which, the exercises will be ineffective. This exercise should be done for 5 minutes every day.

The second version of this exercise is when the muscles contract and hold for 5 seconds, after which a break is made for 5 seconds. The duration of the workout is 1-2 minutes.

1. You need to take a horizontal position. Place a pillow under your feet so that they are at a slight angle with respect to the floor surface. Keep hands along the body. Slowly raise the pelvic area. If there is no pain, then the exercise is performed with correct technique so you can make the most of it.
2. Sit on a chair and completely relax. Try to pull the lower abdomen towards the diaphragm. Exercise must be performed rhythmically and relaxed.
3. Lie on your back, keep your arms along the body. Bend your knees and try to lift your pelvis.
4. In a horizontal position, place your hands in the lower abdomen, elbows look to the sides. Press your palms on your stomach, and try to push your hands away with them.
5. In a standing or lying position, make attempts.
6. During urination, you need to contract the muscles of the pelvis. This exercise is not recommended to be abused.
7. Tighten your anus. In this case, you do not need to contract the muscles of the press and buttocks.
8. In the supine position, strain all the muscles of the pelvis, from the anus to the upper canals of the vagina. Hold tension for 1 minute.
9. Sit down until an angle of 45 degrees is formed, and walk in this position for one minute.
10. In a prone position, perform an exercise - a bicycle.

Exercises after removal of the uterus and with fibroids

It is important to note that kegel exercises after hysterectomy and in the early stages of fibroids act as an adjunct to therapeutic treatment. If the disease is at a difficult stage, then count on special training not worth it.

It is important to note that exercises can only be performed after consulting a doctor. .

You can practice in any position. You need to train with an empty bladder. To properly contract your pelvic muscles, you need to imagine that you are simultaneously trying to stop urination and gas from the intestines.

During the first lessons, it is difficult to feel the muscles that should work. Over time, you will understand how to do it right. To verify this, you need to insert a finger into the vagina, during contraction, the muscles should completely clasp it.

During the exercises, the muscles of the thighs, buttocks and abdomen should not work, only the pelvis. Breathing is even and calm, you can not hold it.

In the first lessons, you need to hold the muscles in a tense state for about 3 seconds, and then completely relax. You need to repeat 10 times. Such training will help restore the elasticity of intimate muscle fibers, as well as prevent uncontrolled urination.

Kegel complex to strengthen the pelvic floor muscles

All organs of the small pelvis: the bladder, urethra, vagina, uterus, rectum, are located on the pelvic floor. In case of violation of the muscles, various violations in the anatomy occur. The good news is that these muscles can be trained with special exercises developed by gynecologist Kegel.

The duration of the workout can be 30 minutes, it is recommended to combine it with breathing exercises.

Cat

Get on all fours, rest on your elbows or palms. Bend your back and count to 6. On the exhale, contract the muscles of the perineum, and then return to the starting position.

Bridge

Lie on your back, bend your legs at the knees. On exhalation, raise the buttocks from the floor, contract the muscles of the pelvic floor. Return to starting pose.

coup

From a horizontal position, you need to raise your legs and lower back as you exhale. At this point, contract the intimate muscles.

Rybka

For this exercise you will need a fitball. You need to put your feet on the ball, spread them a little, rest your elbows on the floor. On the exhale, you need to tighten the gluteal muscles and slightly raise them, and at the same time connect the hips.

Frog

Lie on your stomach on the fitball. While moving forward, you need to squeeze the pelvic muscles, and then take the starting position.

Caterpillar

Rest your hands on the floor, put your feet on the ball. Together with the exhalation, you need to pull your legs to the abdomen, while reducing the intimate muscles.

Bridge on the ball

Do not forget to strain the muscles of the small pelvis at the top point.

Snail

Cancan

Turning the legs in different directions, with simultaneous tension of the intimate muscles.

Muscle contraction

Sit on a fitball, rest against the wall, strain your muscles as you exhale, relax as you inhale.

Pelvic rotation

Sitting on a fitball, perform pelvic rotations.

ball jumping

Sit on the ball, and while exhaling, with a simultaneous contraction of the pelvic muscles, jump off it.

This complex improves performance internal organs and strengthens the pelvic floor muscles.

Exercise during pregnancy (for easy delivery)

The pelvic muscles weaken during pregnancy, so you need to maintain their tone. In addition, kegel exercises make it easier for a young woman to give birth. Before exercising, you should consult with your doctor to avoid possible problems. During training, it is necessary to strain the perineum, which is located between the anus and the vagina.

Accept the so-called position of childbirth. In this position, you need to strain the muscles of the vagina for 10 seconds. Then you need to completely relax. Repeat contraction after 20 seconds. During the exercise, you do not need to use other muscles: abs, hips, buttocks.

The next exercise is called "Wave". That is, you must first tighten the muscles of the vagina, then the anus, relax in the reverse order.

You need to imagine that the vagina is an elevator shaft. That is, you must first strain the first ring, which is located closer to the surface, then the next, and try to rise as high as possible. That is, you need to start with a minimal contraction, and end with a strong compression.

You can also do the exercises described above if your stomach allows. But do not forget to consult with your doctor.

Kegel exercises after childbirth. How to do the exercises correctly

To restore the intimate area after the birth of a child, after a few days it is recommended to perform special complex, which was developed by the gynecologist A. Kegel. However, there are some contraindications to such training:

• Perineal injury.
• Application of seams.
• inflammatory processes.
• Oncology.
• Bleeding.
• And others. Therefore, it is necessary to consult with your doctor in order to avoid possible troubles.

First you need to delay urination for 10 seconds, then relax. But it is not recommended to perform such an exercise often. When you feel the muscles and control their contraction, you can practice at any convenient time.

It is important to note that in order to quickly restore the intimate muscles and organs of the small pelvis, classes must be carried out regularly.

To make it clearer how to do the exercises correctly, watch the video lesson:

Kegel exercises for hemorrhoids

One of the most unpleasant and painful ailments is hemorrhoids. It occurs due to constant voltage, sedentary image life, use harmful products. To get rid of this problem, it is recommended to perform special kegel exercises. They have a beneficial effect on the state:

• Increase blood flow to the groin area.
• Strengthen the gluteal muscles and perineum.
• They prevent the appearance of hemorrhoids.

The workouts are quite simple, you just need to follow simple steps:

1. Squeeze and relax the muscles of the anus. In a reduced state, linger for a few seconds.
2. Rhythmic tension of the pelvic floor, then relaxation. The rhythm should gradually increase.
3. Gradual increase in contraction force, up to its maximum.
4. Pushing out, that is, imitation of defecation.

How to use the kegel trainer: video instruction

The pelvic floor muscles are rarely involved. To keep them toned, a special kegel trainer was developed. It is designed for:

• Future mothers.
• Facilitate childbirth.
• Prevention of urinary incontinence.
• Recovery intimate zone after childbirth.
• Enhancement of orgasm.

To understand how the simulator works, watch the video below:

Kegel exercises with balls

The gynecologist Kegel has developed not only a special set of exercises, but also special balls that help train intimate muscles. Therefore, such training is recommended to be done after childbirth.

It is important to note that this simulator can be used only after mastering the basic skills of contraction of the pelvic floor muscles.

Before classes, you need to treat the so-called egg with a special antiseptic, and then insert it into the vagina to a depth of about 3 cm. The cord should remain outside.

Squeeze the egg with the muscles of the vagina. If you don't feel pressure, then the ball is too small. You need to strain and relax the muscles 10-25 times.

Insert the ball inside, but not completely, and then use muscle strength to ensure that the object is inside. This exercise not only has a beneficial effect on the intimate area, but also improves sexual life.

The next exercise is pushing. That is, you need to put an egg inside, and then try to push it. Don't forget to take breaks. If you feel pain, then you are not following the technique correctly or not using lubricant.

Remember that working with such simulators requires compliance with simple rules hygiene. Therefore, the balls must always be sterile. Never let other people use the egg. Increase the load gradually. Do not worry if at first you do not succeed, over time, such an intimate workout will seem easy to you.

Every woman should take care of her health. After all, not only her own well-being depends on this, but also whether she can bear a healthy child. That is why more and more women are interested in Kegel exercises for women at home.

What are Kegel exercises? This is a set of exercises for intimate muscles, the author of which is the American Arnold Kegel, an advanced gynecologist. Of course, he did not think that the technique would bring him worldwide popularity. However, the popularity of Kegel exercises (wumbling) is growing every day. Let's look at the details.

What is wumbling

Vumbilding is an exercise to strengthen the muscles of the vagina. The history of wumbling is very long. It is believed that the geisha mastered this technique, but the term itself appeared quite recently. Arnold Kegel perfected this technique and made it popular again. The first three letters "woom" stand for vaginal-controlled muscles, and "building" means building and developing.

Per last years Wumbling has won the hearts and minds of many women. This is not at all surprising, since these activities bring many benefits to women's health. You need to understand that the vagina is a muscle that can atrophy for many reasons. When the tone of the vagina decreases, this can lead to unpleasant consequences, and not only in the area sexual relations. For training, special simulators were developed - Kegel balls. How to use Kegel balls to train the intimate muscles of the vagina at home, you will learn below.

Gymnastics of intimate muscles is the best solution for women who want to maintain their health. For this, it is not necessary to go to the gym. Note that gymnastics is aimed at training not only the intimate muscles, but also the muscles of the pelvic floor. It is the pelvic muscles that hold the female organs in the correct position.

The benefits of intimate training

Charging for female muscles has a number of advantages. Constant training of the muscles of the vagina stimulates the blood circulation of the pelvic organs, saturating the tissues with oxygen. This helps prevent the development of any stagnant processes that can cause many female diseases.

Vumbilding promotes normalization hormonal background, improving the microflora and condition of the vaginal mucosa. Because of this, the onset of menopause is also postponed. Exercises for intimate muscles at home contribute to the development erogenous zones, allowing you to enhance the sensations and get more pleasure during intercourse.

There are also some medical indications, proving the beneficial effect on the female body of wumbling. Just about this will be discussed below.

Indications and contraindications

Before listing all the medical indications that prove the benefits of this technique, you should understand whether it has contraindications.

Contraindications

There are practically no contraindications for using the Kegel technique and simulator to strengthen the muscles of the small pelvis.

It is forbidden to perform intimate exercises in such cases:

• the first day after childbirth, which took place naturally;
• oncology. If a woman is diagnosed oncological disease, she needs to consult a doctor about Kegel exercises;
• complications during pregnancy - low position of the fetus, early opening of the cervix, hemorrhoids, uterine hypertonicity;
• caesarean section - before removing the stitches;
• infectious diseases pelvic organs. In this case, you should also consult with your doctor.

Indications

Wumbling exercises for beginners at home are recommended in such cases:

• as a prevention and treatment of urinary incontinence;
• with diseases of the rectum;
• weakness of the pelvic floor and intimate area;
• unsatisfactory sexual intercourse, lack of orgasm;
• with the prolapse of the uterus;
• after removal of female organs as a prevention of pathological developments;
• prevention of uterine prolapse;
• facilitating the course of pregnancy;
• reduced risk of ruptures during childbirth;
• reduction of pain during childbirth;
• improving blood circulation in the female genital organs;
• decrease in the volume of the vagina;
• stimulation of the intestines;
• reduction of pain during PMS;
• preventing the development of cancer.

A woman engaged in wumbling may not be afraid of the terrible word “menopause”, since the aging process of internal organs slows down noticeably.

Exercises that increase the tone of intimate muscles can be performed at home with and without exercise equipment. Exercise machines are Kegel balls or vaginal balls. How to perform exercises with vaginal balls, you can watch the video.

Those who first decided to do wumbling should pay attention to a few key points. For beginners, a special set of exercises was developed to prepare the muscles for more serious training:

1. Breath. You need to tune your lungs to a certain frequency. To do this, lie on your back and focus your breathing movements on your stomach. With any wumbling exercises, the peritoneal region will be involved. To perform the exercise, one hand should be placed on the chest, and the other on the stomach. Rib cage should remain immovable. In the process of breathing, the abdominal muscles should be involved. Over time, this exercise can be performed sitting and standing.
2. sphincter training involves holding urination at intervals of 3-5 seconds. This exercise is highly recommended by doctors.
3. bulbospongiosus muscle, located under the clitoris, is not developed in most women. To use it, you need to raise and lower the muscle with a certain effort with a pause of a few seconds. It may be difficult at first, but after regular training, the process will become easier.
4. Those who want to know how to pump up the intimate muscles of the vagina will have to learn work with the anus. The muscles in the anus must be strongly strained and relaxed. This exercise is relatively simple, so beginners should not have problems with it. Duration of execution - 5 minutes a day.
5. Beginners also need to learn distinguish the pelvic floor muscles from the abdominal muscles. To do this, you need to lie on your back, bend your knees and take a deep breath in your stomach, holding your breath for a few seconds and tensing the muscles of the anus. After that, you can exhale completely. Duration of performance - 15 minutes a day.
6. Another exercise for beginners - flashing. The muscles of the anus retract and relax. After that, repeat exercise No. 4, alternating them in turn.
7. Exercise "Squeeze" – constant pressure and relaxation of the vaginal muscles. Beginners should start with a 5 second delay, gradually increasing to 30.
8. Beginners will be interested to know that imbuilding exercises at home include and "Bridge". Lying on your back, you need to completely relax and raise the pelvic area to a small height. All movements must be performed very smoothly. Raising the pelvis, you can additionally strain the muscles of the vagina.

You can take a closer look at how beginners perform wumbling exercises at home from the video at the end of our article.

Workouts at home

Kegel exercises can be performed both by tension and relaxation of the muscles of the vagina and small pelvis, and using special simulators for imbuilding. We will not talk about how to train the muscles of the vagina with Kegel balls for now. We will take a closer look at how to prepare for classes at home.

To do this, you must follow these rules:

• before training, you must go to the toilet. It is also impossible to perform exercises on a full stomach;
• You need to start exercising gradually. First, you should master simple exercises, then you can move on to complex ones;
• one workout should not last longer than 45 minutes;
• muscle training should be combined with breathing practices;
• exercise should be done at a comfortable pace;
• one exercise should be repeated 10-15 times;
• total exercises per day should reach up to 200 times;
• during training, you need to focus on the muscles of the small pelvis.

What Kegel exercises look like can be seen in the pictures below.

Complex without inventory

There are several sets of Kegel exercises for women at home, which are shown in certain situations. The exercises described below will be of interest to women who want to strengthen the vaginal muscles.

Let's get started:

1. Slow squeezing and unclenching the muscles with fixation for 6-7 seconds from a prone position. Perform 5 times compression and the same number of times relaxation. A full cycle is 10 approaches.
2. The second exercise is performed in the same way as the first, only lying on your back.
3. The exercise is performed in a pose for childbirth. The arms are extended along the body, the legs are bent at the knees and spread apart. Flat pillows or towels are placed under the back and head. Intimate muscles tense as if it is necessary to interrupt the process of urination with a delay of 10 seconds. After that, relax and take 2-3 breaths. Complete 8 sets in total.
4. Lift exercise. The description of the exercise implies that the vagina is a series of muscle rings, which should be climbed, starting from the bottom ring. On each ring, you need to hold your breath for 5 seconds, gradually increasing the pressure. At the very "top" of the muscles, you need to squeeze with maximum force, fixing them in this position for 5 - 7 seconds. After that, the "descent" begins with a gradual weakening.
5. A great way to train your vaginal muscles for pushing during childbirth. You need to kneel and lean your arms and body on a sofa with a hill of pillows. Now you should strain, as when emptying the intestines, trying to "stick out" the vagina outward. After that, you can relax, and then repeat the exercise again. In total, 5 to 10 approaches should be performed.
6. Breath has great importance for Kegel exercises. How to inhale and exhale correctly? In the supine position, hands are placed on the stomach. It is necessary to draw in air through the nose, inflating the stomach. On exhalation, the muscles of the vagina are maximally tensed as during urination - with fixation for 5 seconds. After that, you can relax and repeat the exercise again.
7. It is believed that when a person breathes from the stomach, it delivers more oxygen to the lungs. Fulfill breathing exercises lying down is best. One hand is placed on the chest, and the other on the stomach. After that, you need to slowly and smoothly inhale and exhale, concentrating on keeping the hand on the chest motionless. The hand on the stomach should move up and down in time with the breath.
8. For diaphragmatic breathing, the arms are placed on the chest. You need to slowly inhale through the nose so that the sternum rises. After that, you need to exhale through your mouth, pulling in your navel.
9. Another exercise that allows you to strengthen the muscles of the pelvis, buttocks and abs. Lying on your back, bend your knees, inhale through your nose and inflate your stomach. Exhale should be through the mouth, drawing in the abdominal muscles, straining the press and buttocks. This position is fixed for 5-6 seconds. Repeat up to 15 times.
10. To perform the exercise, you need to lie down or sit down, leaning on your hands. The legs are stretched forward and spread shoulder-width apart. After this, the hips need to be raised, while trying to reach the chin to the chest. When the hips are raised, a complex of squeezing and unclenching the muscles should be performed, after which the hips are lowered. In total, you need to complete 10 approaches.

You can see how to properly perform imbuilding exercises for women in the video lesson at the end of the article.

Types of simulators

Only women who begin classes should not immediately use wumbling simulators. But when initial stage will be passed, you can try to perform exercises with simulators.

There are several wumbling simulators. The most popular are vaginal eggs and balls. By the way, vaginal eggs are even made from natural jade. It is believed that this stone has a very positive effect on human health. In addition, the eggs themselves are heavy, which contributes to the effectiveness of the exercises.

How to pump up the vaginal muscles with vaginal balls? They are placed in the vaginal area, pre-lubricated for ease of insertion and hygiene. You should try to keep balls or eggs inside while moving around the room.

More experienced women, who know how to use vaginal balls to train vaginal muscles, complicate their task. They attach additional weight to the simulator. However, women who have just started working with Kegel balls should first learn to simply hold the simulator inside.

Another type of simulator is a special pump-action. How to use it correctly? The inflatable chamber of the simulator is inserted inside and inflated using a pump. The woman must then deflate the camera with her muscles. A special sensor will display the compression force.

What trainers are best? Depends on the woman's experience. More advanced ones prefer a pump simulator. For beginners, Kegel balls are more suitable.

Kegel exercises for men

The technique for men allows you to avoid congestion in the pelvic area, protects against involuntary urination and frequent urge to go to the toilet, strengthen the muscles of the small pelvis and improve men's health in general. Prostatitis and incontinence are not terrible for men who exercise regularly.

The Kegel technique for men, which allows you to pump the muscles of the small pelvis, consists of 4 exercises:

1. Control of the work of the pubococcygeus muscle, by reducing it. Having reduced the muscle, you need to count to 5 and relax. Repeat 10 times.
2. Stamina control. The pubococcygeal muscle should be contracted and held in this state for as long as possible. Perform regularly, gradually increasing the duration of the delay.
3. Exercise "elevator" performed by gradually tensing the muscle. In each new position, you should count to 5 and strain the muscle even more. There should be 4 stages in total. Then the muscle is relaxed in the same way. Perform 10 times.
4. To increase muscle tone you need to quickly tighten and relax the muscles of the pelvic floor. Perform 10 times.

When and what results to expect

By doing exercises to strengthen the muscles of the vagina, a woman will feel the strongest motivation to continue training. In most cases, the exercises can be done almost anywhere. When using vaginal balls for vaginal training, the effect of the Kegel technique will appear even faster and be more pronounced.

Naturally, all vaginal balls are sold with instructions for use. It should be carefully studied. You can also find instructions online.

As for when to expect results, many women claim to have felt a noticeable effect after just two months of regular wumbling training. Moreover, their intimate life improved within a week.

Men should expect results as early as 6 weeks. The most important thing is to do the exercises correctly and regularly. Of course, it all depends on the characteristics of the organism, but in general, the dynamics are always positive. Kegel exercises for men can not only improve erection, but also get rid of hemorrhoids.

Video

In this video you will find a wumbling complex for doing at home.

Instruction

What are these Kegel exercises for? And they are needed to strengthen the muscles of the pelvic floor, which in Everyday life practically not involved. But despite the fact that we almost never use them, they are very important for women, as they take Active participation during childbirth, prevent prolapse of the pelvic organs. Also, the implementation of these exercises will help to quickly restore tissues after childbirth, thereby contributing to the improvement of the sexual sphere.

In order to start doing the exercises, you must first find those very cherished muscles of the pelvic floor. To feel these muscles, it is enough to try to hold the jet during urination, straining these same muscles.

Once the pelvic floor muscles have been identified, the exercises can begin. You need to perform them as often as possible and then the result will not be long in coming.

Squeeze and release your pelvic floor muscles quickly for 15 seconds, then rest for 15 seconds. Do 3 sets.

Squeeze the muscles and do not unclench them for 30 seconds. Then take a break for 30 seconds and repeat the first exercise.

At an even pace, squeeze and unclench the muscles first 20 times, then each time increasing the number of contractions by 10. Repeat the first exercise.

To perform this exercise, you need to evenly push, as in childbirth or stool. Then repeat the first exercise again.

Related videos

Thanks to a set of exercises by Arnold Kegel, you can increase the tone of the muscles of the perineum and pelvic floor, which allows you to succeed in getting rid of urinary incontinence. An important advantage of this method is its simplicity, as well as the absence of the need for surgical intervention.

Description of Kegel exercises

The main exercise you need to master first is the squeeze. The bottom line is the slow compression of the muscles of the perineum and their subsequent relaxation. Beginners should start with relatively fast muscle tension. Squeeze them for 3-5 seconds, trying to achieve maximum tension, and then relax.

Then you need to learn how to perform the exercise more slowly, fixing the result for 1-2 seconds, increasing the compression force, fixing it again and increasing it again. As a result, you will be able to smoothly strain the muscles of the perineum so that 15-20 seconds pass from the moment of relaxation to the moment of maximum tension. The break between exercises should be 3-5 seconds. You need to start with 10 repetitions 5 times a day. Over time, the number of exercises should be increased.

A good option is quick cuts. It is necessary to contract very quickly and just as quickly relax the muscles that are involved in stopping the process of urination. At first, you can perform this exercise for 1-2 minutes, repeating it regularly throughout the day. Over time, the duration should be increased.

The third exercise is pushing. When performing it, women should push, as in childbirth, straining the muscles of the pelvic floor, and men should strain, as during a bowel movement.

Best Poses for Kegel Exercises

You can perform Kegel exercises not only at home, but also in the office, and even in public transport. Naturally, you should not do this while sitting at the car. To achieve best results, it is important to choose the right pose. It should be borne in mind that the set of exercises itself does not involve the use of a limited number of poses - just some are more convenient and effective than others.

If you are working out at home, lie on your back, right hand put under the buttocks, left on the lower abdomen, and bend your legs at the knees. Rest your heels so that you can relax your abdominal muscles as much as possible without fear that your legs will slip down. Then, in this pose, do the exercises, trying to feel the tension in the lower abdomen with your left hand. Another option is to get on all fours or straight up with your feet shoulder-width apart, and then start tensing your muscles as you move up and in.

In the office or on public transport, it is convenient to perform exercises while sitting. Straighten your back, straighten your shoulders, lay right leg to the left, and then do compression exercises. After repeating them several times, change the position of the legs and do the exercises again.

Tip 3: Features of performing Kegel exercises for men and women

Kegel exercises were not developed by Dr. Kegel at all, as experts originally claimed. In fact, this complex was invented by Joshua Davis, who dealt with problems of urinary incontinence, 2 centuries ago. Arnold Kegel just finalized and improved a successful medical complex. In addition, he developed a special simulator that simplifies the implementation of the necessary exercises.

Today it is considered a common situation when it is recommended to perform Kegel exercises for women to develop their intimate muscles. However, the set of exercises is also designed for men. True, it has its own specifics.

Kegel exercises provide a workout for the pelvic muscles, which improves blood circulation and provides natural support for them. What is especially important with age and for those whose muscles are weak from birth.

In women, when performing Kegel exercises, one muscle group should be involved, in men, others. At the same time, it is not so difficult to determine them. Ladies can find them with simple test. During a trip to the toilet "in a small way" you must try to hold back the jet. However, this cannot be done artificially (holding the buttocks, moving the legs, etc.). This is the only way you can feel with what muscles you were able to achieve this. It is with them that you will have to work. In men, the “working” muscles are activated automatically during urination, when you have to restrain yourself.

Men can also determine the muscles for development at the moment of tension before urination.

Any Kegel exercises to solve various problems in the genital area can be performed without doctors and without special training to this procedure. You just need to master the technique and wish to improve the quality of your life. Training for both men and women is better to start in a prone position - on your back or on your side, it doesn’t matter. In this case, it is more convenient to determine which intimate muscles are working and which are rather sluggish. On the initial stage recommend performing 100-150 manipulations, including compression, contraction and expulsion, per day. However, it is not necessary to do this in one sitting - it is quite possible to stretch wumbling for the whole day - for example, perform exercises 5 times a day.

Experts say that when you master this skill to perfection, you will be able to perform exercises everywhere, incl. both at the workplace, and in the store, and in transport. And it is invisible to others.

Exercises for women are as follows. When performing one of them, alternate contraction of the muscles of the perineum and vagina. Take 10 seconds for each element: 10 seconds of tension, the same amount of relaxation. Do the exercise for 5 minutes, then, as an additional warm-up, practice quick contractions for another minute - for a second.

The next exercise is often referred to as the lift. After all, in fact, in its execution, it really resembles an elevator. To perform it, you must first contract the lower muscles for a couple of seconds, then try to hold the muscles a little higher - also for a few seconds. There should be 4-5 such stages. Then walk in the opposite direction.

Another exercise aims to get a kind of muscle flutter. To do this, you need to strain and relax the necessary muscles very quickly - as much as possible, as soon as you can. It is worth repeating the exercise 10 times.

Prolonged and sustained contraction of the muscles of the vagina allows you to achieve very stable results. To perform this exercise, a special simulator is often used. However, if you have a good imagination, you can do without it. Try to contract the muscles as if you are trying to pull in some object. Hold the resulting tension for 5 seconds. Then this time can be increased.

To perform one of the Kegel exercises for men, you need to find the pubosacral muscle. The exercise is quite simple - just hold this muscle and hold it in tension for 3 seconds. After you need to relax and repeat again. If you can’t find this muscle, or when you clamp it, you get pain, be sure to consult a doctor - normally it should not hurt.

Also, men can successfully practice the lift exercise. It is optimal for the first time to perform it during urination. So you can track the intensity. Yes, and it will be much easier to check the stages and the location of the muscles. During the exercise, the jet must be interrupted at least 5 times. Remember that when performing this complex, you need to work only with the pelvic muscles. No contractions of the peritoneum, buttocks or even thighs are allowed.

Those who regularly practice Kegel exercises claim that sex has become brighter, and sexuality has increased many times over. fears of their own insolvency disappeared.

Kegel exercises for women at home set up the female body to work properly. Implementation of the technique in as soon as possible and clearly strengthens the special muscles of the pelvis, is the prevention of most problems with the urinary and reproductive system, prepares the muscles and brain for delivery. Not everyone knows, but the great Kegel gave rise to exercises for intimate muscles strong men. Today we’ll talk about the technique itself for men and women, the execution technique, nuances, indications and contraindications.

A 20th-century US gynecologist, Arnold Kegel, invented special classes for the pelvic floor muscles. Conducting long studies in the clinic, the professor managed to find a natural connection between the strength of the muscles of the perineum and the problems that many women complained about: urination, problems with childbirth, prolapse of the uterus. After applying the techniques in practice, more than 93% of patients coped with ailments.

Further, the scientist proved the effectiveness of Kegel exercises for men. The professor understood that in order to maintain male power and the prevention of certain diseases, it is imperative to train a special intimate muscle. Systematic exercises helped many of his patients cope with various problems of the urinary and reproductive systems, prostate, and sexual desire.

Women's gymnastics

Women's health should always be monitored. Kegel exercises for women at home are aimed at maintaining the functionality of the sexual and urinary, to prevent certain diseases that can be acquired in the course of aging and the wrong way of life, to get rid of problems without surgical intervention. It is necessary to perform simple elements for all women without exception: healthy, with some women's problems who gave birth and did not plan childbirth.

Indications and contraindications

Kegel exercises for women are indicated for:

• preparation for childbirth at the stages of pregnancy planning. They prevent multiple ruptures in advance, relieve pain during contractions, allow the body to open the uterus on its own and quickly without the use of drugs;
• slow recovery after childbirth;
• low strength of the PC-muscles of the pelvis;
• enuresis. The technique helps to cope with night and stress leakage;
• prolapse of the uterus, and prevention at a more mature age;
• sexual dissatisfaction when you can not get an orgasm;
• diseases of the rectum, including hemorrhoids.

How to understand that the muscles of the perineum began to weaken? If there is a feeling of pain in the lower abdomen, there is no orgasm during intercourse, urinary incontinence occurs during sneezing and coughing, then you should contact your doctor for recommendations and detailed comments on the Kegel system.

Contraindications

Every system has its limitations. The Kegel technique is no exception. For which diseases you can not exercise:

• oncology is an unconditional contraindication. It's about not only about tumors of the genitourinary system, but also about its other dislocations;
• fibroids, cysts;
• complex vascular and cardiac diseases.

Also, do not resume training during a difficult pregnancy. There is a risk of giving the body the wrong signals, which can contribute to the premature opening of the cervix. It is worth taking a break after various surgeries, including caesarean section. After giving birth, a few days later, women are recommended exercises to tone the uterus and reduce its size.

How to find the right muscles?

Method number 1 for determining Kegel muscles is quite simple. During urination, stop the urinary flow, special muscles should work. If you succeeded, then they were involved. You should no longer practice such stops.

Naturally, before the procedure, it is necessary to wash the genitals and hands. Method number 2 involves inserting a finger into the vagina. Squeeze it with your muscles. Even slight pressure indicates that you have found the necessary muscles. With training, the squeezing strength will increase.

During pregnancy

It is worth starting training well in advance of conception, but it is also possible during pregnancy. Long-term exercise will prevent birth internal and external tears, help facilitate delivery, open the cervix without medicines, will reduce pain during contractions. How to do exercises for pregnant women?

An exercise	Execution technique	Number of repetitions
1	Lie down on any flat surface with your back; slowly strain the pelvic muscles; count up to 3; slowly relax the muscles.	At least 10 times
2	Sit on a flat surface; tense your muscles quickly, then relax them. Make movements rhythmically.	From five minutes
3	Place special balls that are sold for Kegel training in the vagina; squeeze the muscles. You will feel the balls; then relax.	From five minutes

Attention: before training, consult with your doctor. Restrictions in uterine hypertonicity.

Postpartum workout

The benefits of such training ahead of time for childbirth have been proven for a long time. The situation is similar with the postpartum period. female body recovers faster, and the pelvic muscles tone in a short time.

It is recommended to start exercising 3-4 days after natural childbirth that were not burdened with ruptures and other injuries. First, the minimum load is performed, then the pace and the number of repetitions increase.

You should not resort to training after bleeding, injuries, in the presence of infections and inflammations. After a difficult birth, a consultation with a gynecologist is necessary. Usually, the doctor allows you to start the technique on the 10th day, if the problems are eliminated and there are no contraindications.

An exercise	Technique	Number of repetitions
1	When urinating, hold it for 10-15 seconds; release the stream.	Repeat 5 or more times at a time.
2	Lie on a flat surface, bend your legs, wrap your arms around them; squeeze the muscles for five seconds; let them go.	The first few workouts are 10 times, then increase the number of repetitions.
3	Doing squats: put your feet shoulder-width apart, keep your back straight; sit down deeply, hovering in this position for a couple of seconds; straighten up.	From 10 times, increasing the load
4	Lift exercise: lie on your back; bend your legs; put your hands on your stomach just above the pubis; mentally imagine that all the muscles of the vagina consist of several parts; squeeze them one by one, then unclench them.	The number of repetitions is 10 times or more.

When the uterus prolapses

Prolapse of the uterus is quite common in gynecological practice. Pathology leads to infertility in reproductive age, and in mature and elderly people to uterine prolapse altogether. Timely diagnosis and treatment helps to quickly restore muscle strength. main feature- You don't need to do any special training or take courses. As a treatment, Kegel exercises for the uterus are used.

An exercise	Execution technique	Number of repetitions
1	Lie on your back; bend your legs; you can put one hand on your stomach, the second under your back; squeeze/unclench the muscles.	Number of times - from 10; pace is arbitrary.
2	Starting position, as in the first exercise; squeeze the muscles for 15-60 seconds; relax.	Increase the hold time from 15 to 60 seconds, adding five seconds each. Daily.
3	It is recommended to perform additional exercises: "Cat", "Swallow", Birch", "Boat", "Bicycle", be sure to strain the muscles of the perineum.	At least 8-10 reps
4	Squeeze / unclench the gymnastic ball with your hips.

Photo: Kegel exercises for women at home

For urinary incontinence

Some women feel that when coughing or sneezing, a small portion of urine is voluntarily released. Exercises help to restore the tone of the muscles of the perineum in order to get rid of such troubles in the future.

An exercise	Execution technique	Number of repetitions
1	Spread your legs 40-60 cm; hands can be left on the buttocks; tense your intimate muscles, then relax them.	From ten times
2	Get on all fours so that your shoulders are lower than your buttocks; tense up, then relax.
3	Sit on the floor or a chair; cross your legs; rest your hands on the floor or wall; tighten your pelvic floor, then relax.
4	Stand at a slight slope with your hands on your buttocks; leave your legs straight, spaced 40-60 cm; Start working your pelvic floor muscles.
5	Lie with your back on a flat surface; bend your legs; contract the pelvic muscles for a couple of tens of seconds, then relax.

It is important to follow specific instructions. They will help to perform the exercises correctly, to achieve a certain effect. Therapeutic and preventive goals will be justified after a short time period.

• Consult with your doctor;
• Start doing exercises with a small number of repetitions. For starters - 5-10 times. Muscle restraint time should also be increased gradually;
• It is impossible to strain the gluteal and abdominal muscles simultaneously with the intimate muscles;
• Don't hold your breath. Breathe evenly, calmly, rhythmically;
• Want to go to the toilet during a workout? Don't torture yourself, go;
• The key to success is regular practice. Once you've made some progress, don't stop. Keep doing the exercises;
• Start exercising three times a day;
• Remember not correct execution the technique leads to pain in the lower back, when urinating;
• It is not worth holding back urine daily and regularly. Once is enough for you to feel the right muscles. Otherwise, you can get the opposite effect to the desired one: a decrease in muscle tone, which will lead to enuresis;
• Be sure to visit the toilet before class.

To the question: “Where to do the exercises?”, It is easy to answer. Start simple - train first at home in a quiet environment so that no one distracts you. After training, feeling the work of intimate muscles, you can perform exercises anywhere: anywhere and anytime. The advantage of such training is that you can not be distracted from work, no one will convict you of what is happening.

Classes for men

Kegel exercises for men at home are just as important as for women. They help to overcome some diseases and deviations. Not everyone is able to admit that he has intimate problems.

In men, the pelvic muscles also lose elasticity and tone. After some time, they atrophy, rendering the sexual function unusable, and the urinary system to malfunction.

Why is this happening? First, age has a strong influence. Secondly, the wrong way of life, low sexual activity, and generally unstable sports loads.

What causes weak intimate muscles? Subsequently, we have: erectile dysfunction, congestion in the pelvis, inflammation of the genitourinary system, hemorrhoids, prostatitis, urinary and fecal incontinence.

As soon as a man starts training, there are improvements in intimacy. The quality and duration of sexual intercourse increases, the penis retains its hardness for a sufficient time in a state of erection.

Indications

Loads on the Kegel system are shown at:

• hemorrhoids;
• prostatitis;
• impotence;
• urinary incontinence, feces;
• congestive liquid phenomena in the small pelvis;
• weak and malelastic muscles of the pelvic floor;
• incorrect angle of inclination of the erect penis;
• rapid ejaculation;
• low and short erection during intercourse;
• lack of erection in the morning and at night, at a time when excitement is normal during such hours;
• lack of interest in sex;
• soft penis in an aroused state.

Contraindications

• oncological diseases of the small pelvis;
• blood clots;
• inflammation in the pelvis;
• postoperative period.

How to find a muscle?

The pubococcygeal muscle (PC muscle) is responsible for the normal functioning of the pelvic organs. Finding it is quite simple by choosing one of the following methods:

1. while urinating, stop the stream. If you succeed, then it was the PC muscle that worked. A similar method is necessary only in order to feel the correct muscles of the perineum.
2. Try to make pendulum movements of the penis during arousal. It is those muscles that make the penis move that need to be trained.

Execution technique

Specialists have developed a special series of exercises for men based on the Kegel system for women. At the heart of the same compressive, contractile, pushing movements. It is important to gradually increase the load, to ensure that the correct muscle masses are involved.

№	Name	Execution technique	Number of repetitions
1	Start-Stop	The exercise is introduced in the first workouts to learn how to feel the PC muscle. During urination, delay the flow of the jet, bringing the intimate muscles to work. Hold this position for a couple of seconds, then release. There shouldn't be any leaks.	2-3 times per trip to the toilet
2	fire awakening	The exercise is aimed at activating the muscles of the small pelvis. On the inhale we tighten the muscle, on the exhale we relax. The starting position does not matter: sitting or standing.	From 7 repetitions at any pace
3	Kegel Slam	The exercise is introduced depending on the fitness and strength of the pubococcygeus muscle. It can be the 3rd day of training and even the 30th. Within 5 seconds, start contracting / squeezing the muscle, when you reach the limit, fix the position for another five seconds, then relax it gradually.	At least 7 repetitions. In the future, the time of contraction, fixation and relaxation is increased by five seconds daily.
4	Longer-shorter	Squeeze the PC muscle and hold for 10 seconds. Unclench, take a break of 4 seconds. In the future, we reduce the reduction to 25/1.	The first lessons 20-30 repetitions. In the following, we increase the number of approaches to 80-100 per day.

The starting position can be chosen depending on the location of the training. The most common I.P.:

• Stand with your feet shoulder-width apart. Hands are lowered on the buttocks. We strain the muscles according to one of the schemes described above;
• lie down on a flat surface, bend your legs slightly apart. Feet exactly on the floor. We place our hands so that one is under the buttocks, the second on the stomach;
• We become in the pose of a dog (on all fours). The head and shoulders should be lower than the priests;
• lie down on a flat surface with your stomach. We bend the leg at the knee, setting it aside;
• sit on the floor in the Lotus position, keep your back straight.

You can perform training both at rest and in excitement. Gradually, a man will learn to cope with an erect penis, postponing ejaculation, which will increase the duration and quality of sexual contact.

Advantages of classes for men

Regular correct performance of Kegel exercises gives excellent visible results after 2-4 weeks. What we get:

1. control of sexual arousal, increased sexual intercourse, libido, delayed ejaculation;
2. proper blood circulation in the pelvis and to the penis;
3. prevention of prostatitis, treatment of prostate adenoma;
4. elimination of urine leaks, prevention of diseases of the genitourinary system;
5. alignment of the inclination of the penis;
6. hemorrhoids prevention and treatment.

• Classes must be held regularly. Only long-term training will give the desired result;
• the load should be increased gradually, as well as new techniques;
• do not chase the number of repetitions, because you can overstrain the muscle, which will lead to rapid ejaculation or even to impotence for a short period;
• doing the exercises correctly will bring a positive effect. If, during the lesson, other muscles (thighs, buttocks, abdomen) are included in the work, then charging will become useless;
• the first days, use your hand to control the work of the PC muscle. Put it on the perineum, then proceed with the contractions;
• breathing should be even, rhythmic. Do not hold air on inspiration during contractile movements;
• before class, go to the toilet, empty your bladder. If in the process of work you want a little, do not endure;
• change positions.

Photo: Kegel exercises with balls

Everyone probably knows that maintaining ideal proportions and a chiseled waist requires representatives of the beautiful half of society to constantly visit sports clubs, swimming pools, as well as diet and grueling workouts at home. Each workout can take up to two hours a day. But how many women know that gymnastics is also needed for vaginal muscles?

Kegel exercises are one of the most famous exercises. It helps in increasing the tone of the pelvic muscles. The complex was developed by Arnold Kegel, a well-known gynecologist in the twentieth century.

For most modern girls, gymnastics of intimate muscles, sounds at least strange. But despite the ignorance of the representatives of the weaker half of society, we can confidently say that this set of exercises is a great opportunity to return a woman to her former beauty, attractiveness, and, most importantly, internal health.

Why do muscles weaken?

Childbirth, gynecological pathologies, surgical interventions, hard physical work - all this becomes the cause of dissatisfaction from making love. And this as a result leads to various ailments and deterioration of relations between sexual partners.

What are Kegel exercises?

This is a specially designed set of exercises that contributes not only to the treatment of various gynecological pathologies, but also to the prevention of their occurrence. Initially, it was created only for women. Its main purpose is to strengthen the pelvic muscles after operations and childbirth.

Before starting the lesson, you must first find the intimate muscles and learn how to "manage" them. This technique attracts the representatives of the beautiful half of society also because it can be practiced both at home and at work.

However, it is important to understand that everything should be in moderation. Excessive development of the sphincter can cause difficult childbirth in the future. There is no need to train muscles day and night. The vaginal muscles, like any other, need rest.

All women need to perform gymnastics, even those who are completely confident in their health and do not plan to have a baby in the near future.

Indications for gymnastics

Kegel exercises, as already mentioned, it is desirable to perform every woman. They are shown to girls:

• with a weak development of the vaginal muscles;
• for the prevention of ruptures during childbirth;
• to prevent prolapse of the uterus and involuntary urination;
• with dissatisfaction with sex;
• after operations;
• to slow down the aging process.

Unfortunately, there are several contraindications to exercise. You can not practice this technique with a difficult pregnancy: in the case of early disclosure of the cervix, low location of the fetus.

In the case when the birth went well, you can start doing gymnastics after a day, not earlier. If you have been diagnosed with cancer, before you start training in without fail consult a specialist.

The effect of exercise

The inclusion of this complex for the vaginal muscles in everyday gymnastics will contribute to:

• normalization of the blood supply to the female genital organs;
• increase in tissue elasticity;
• prevention and treatment of involuntary urination;
• rapid muscle recovery after childbirth;
• minimizing pain during childbirth.

If you want to get the maximum and exceptional benefit from exercise, you should familiarize yourself with a few rules.

• Start exercising gradually. First, familiarize yourself with the basic techniques, and only then proceed to perform more complex exercises.
• All approaches must be systematic. That is, first you need to do exercises for compression, then for contraction, and only then for pushing.
• During the lesson, only the muscles of the pelvic organs should be tensed.
• Breathe deeply and evenly.

Watch the video carefully and do the exercises correctly and effectively.

How to perform a set of exercises correctly?

As already mentioned, Kegel exercises can be done in any position. Before you start your workout, go to the toilet and pee. Master the technique gradually, from simple to complex.

Gymnastics consists of several parts:

• compression;
• abbreviations;
• ejection.

Compressions and contractions should be performed starting from ten times, and pushing from five times a day. After about a week of training, five repetitions can be added to each part of the gymnastics. Maximum amount repetitions - 30.

So, let's start doing gymnastics.

1. For 10 seconds, tense and relax your muscles very quickly. This is followed by a ten second break. Do this three times. Then tense and relax the muscles for 5 seconds. The break is five seconds. You need to repeat the exercise nine times. The last stage is squeezing and unclenching the muscles for 30 seconds. Rest - 30 seconds. You need to complete the exercise twice.
2. Squeeze the muscles for five seconds, then relax. Do the exercise ten times. Next, squeeze the muscles for ten seconds, relax. Do this three times. Final stage - strong compression muscle for a longer period - 100 seconds. Then rest for two minutes and repeat the whole exercise from the beginning.
3. Squeeze and unclench the muscles of the pelvis 30 times. Then tighten the muscles as hard as possible for 20-20 seconds, then a thirty-second rest and repeat the exercise.

This set is standard. It can be performed both for pregnant women and for those who are planning a pregnancy and who have already given birth. It is also recommended to do it for the treatment and prevention of such ailments as uterine prolapse, hemorrhoids, urinary incontinence.

Kegel exercises during pregnancy, after and for childbirth

This technique is very useful for expectant mothers. Regular training throughout the months will help:

• increase in the tone of the muscles of the vagina;
• improvement of general well-being during the period of gestation;
• facilitate childbirth and minimize pain;
• a significant decrease in the likelihood of complications, in particular ruptures.

Kegel exercises for pregnant women can only be performed with the permission of a gynecologist. The fact is that in some cases gymnastics is contraindicated. It can not be done with the threat of termination of pregnancy. Another important nuance is the ban on training in the prone position with fourth month. If you feel tired, take a rest.

Pregnancy and childbirth are a serious stress for a woman's body. Particularly noticeable are changes in the vagina, uterus, perineum, in general, in those organs that took part in the process of bearing the fetus and during childbirth.

Kegel exercises will help speed up the recovery of organs, as well as strengthen the muscles of the pelvic floor. Performing gymnastics for the muscles of the vagina is not worth it when:

• exacerbation of inflammation;
• vascular disorders;
• oncological diseases;
• birth injuries of the perineum.

You can start classes as early as two days after giving birth. But only if the birth went without complications.

The Kegel technique is effective in uterine prolapse

Prolapse of the uterus is a fairly common ailment, characterized by an incorrect location of the uterine fundus and cervix due to weakening of the pelvic muscles and ligaments. Ignoring the pathology is fraught with prolapse of the uterus.

The disease may occur due to:

• damage to the pelvic muscles;
• birth trauma;
• operations for diseases of the genital organs;
• deep breaks;
• congenital malformations of the pelvic region;
• connective tissue dysplasia.

Along with traditional methods of treatment, doctors recommend performing Kegel exercises in order to strengthen the pelvic muscles and ligaments. Along with the standard complex, it is advised to perform exercises that will help in strengthening the pubococcygeal muscles proposed by Kegel.

It is necessary to start the exercise by compressing the sphincter during urination. This must be done in the middle of the process. While the jet is strongest, tighten your muscles. It is recommended to do this exercise whenever there is a desire to go to the toilet.

Lie on your back, stretch your arms along the body. Raising your legs up, make a few circular movements, similar to the rotation of the pedals of a bicycle.

Stand in a knee-elbow pose, inhale deeply and exhale slowly. Straighten your legs so that your hips are above shoulder height. Hold this pose for a few seconds. Repeat fifteen times.

Exercises for involuntary urination

Such an ailment as urinary incontinence is quite common today. Involuntary excretion of urine may be due to:

• pregnancy
• childbirth;
• surgical intervention;
• heavy physical labor;
• smoking;
• various perineal injuries.

This pathology is being treated. Together with traditional ways it is advised to carry out special gymnastics in order to strengthen the muscles of the pelvic floor. In addition to the standard Kegel complex, the following exercises are recommended.

1. Get into a knee-elbow position. The emphasis in this case is on the knees. Tighten your pelvic muscles, and after ten seconds, relax.
2. Lie on your back. Bend your knees and spread them slightly apart. Place your right hand under your buttocks, and rest your left hand on your lower abdomen. Tighten your muscles, pull them up, and relax after a few seconds.
3. Stand straight, put your feet shoulder-width apart. Lean forward, rest your hands on slightly bent knees. Tighten and relax your pelvic muscles alternately.

Kegel exercises for hemorrhoids

The technique proposed by the doctor is very useful for hemorrhoids. You need to perform the standard above exercises. Systematic exercises will help not only in strengthening the muscles, but also in improving blood circulation in the pelvic organs.

In addition, by performing daily exercises, you can reduce the frequency of exacerbations of the disease, as well as prevent the prolapse of hemorrhoids.

The exercises are easy to do. In addition to the standard complex, it is recommended to do one more. Lie on the floor, bend your knees. Feet on the floor. Squeeze the muscles of the anus for three seconds, then relax. After a few workouts, you can increase the duration of contractions to ten seconds.