Gymnastics of intimate muscles is a natural strengthening of the muscles of the pelvic floor. Exercises to Strengthen the Pelvic Floor Muscles

There is an opinion that the problem of weakened muscles is typical only for women. But it is erroneous.

Kegel exercise

The names of the kegel muscles have different variations: the pubococcygeal muscle, the muscles of the pelvic floor. Calling them differently, we always mean the knot of muscles and tendons that support the abdominal cavity.

There is an opinion that the problem of weakened muscles is typical only for women. But it is erroneous. Men also need to be vigilant about the functioning of this muscle group. Weakening of this muscle group can cause health problems.

For the first time, an American gynecologist spoke about the importance of the pelvic muscles. Exactly Dr. Arnold Kegel developed exercises for the pelvic muscles. This set of exercises aims to improve blood circulation in the muscles of the pelvic floor. They should be performed not only by women, but also by men of all ages.

Nowadays, these exercises are increasingly used for the treatment of urinary incontinence. Also, among the positive effects on the body, it was noted and raising the tone of the pelvic floor muscles who are practically not involved in everyday life.

What is a Kegel complex?

The main goal of Kegel exercises is the exercise to strengthen the muscles of the pelvic floor, urethra, bladder, uterus and rectum.

to prepare for pregnancy and successful painless childbirth;

pregnant women to master the technique of relaxing those muscles that often prevent the baby from being pushed out;

for the prevention and treatment of urinary and fecal incontinence;

to restore tissue elasticity after childbirth;

for the prevention and treatment of prolapse of the pelvic organs;

for long-term prolongation of sexual health.

So, before moving on to doing gymnastics to strengthen the pelvic muscles, let's determine where the pelvic floor muscles are located.

1. If you go to the toilet "in a small way", you can try to stop the jet without moving your legs. The muscles that will help you do this will be the pelvic floor muscles.

2. If the first method did not help to find the desired muscles, then do the following. Insert your finger into the vaginal opening and squeeze the muscles. The necessary muscles will tighten around the finger. In this case, neither the muscles of the buttocks, nor the back, nor the abdomen will be involved.

Once you have identified the muscles you need, move on to doing exercises to strengthen the pelvis.. Once you learn to identify the muscles you need, go directly to the exercises.

Pelvic Exercises for Men

Most men may also have negative symptoms of dysfunction or weakening of the functions of the pelvic organs. So they may present as urge incontinence or incontinence due to an overflowing bladder. Also, men should pay attention to the prostate gland. Blood stasis can also lead to impaired erectile function of the body.

The treatment methods chosen will differ depending on the severity and type of incontinence.

A set of Kegel exercises will help strengthen the pelvic floor muscles, which are responsible for controlling the flow of urine. In order to properly perform exercises to strengthen the muscles of the small pelvis, you need to determine their location. They pinch the anus and urethra. Try to squeeze them without passing urine. The task will be completed correctly if the muscles of the intestines and stomach are relaxed.

Gymnastics for the pelvic muscles is their tension and relaxation.

This complex consists of three components:

1. First, tighten the muscles of the pelvic floor as much as possible and hold for 4-5 seconds, then gradually relax. Repeat this 10-12 times.

2. At the next stage, we repeat the task of the previous one. Only now we do not delay the tension, but on the contrary, we try to shift the main aspect in the direction of increasing the speed between tension and relaxation. Repeat for 1-2 minutes.

3. Now we compress the muscles and without delay we move on to pushing. Imagine that there is something in the middle of you and you need to push it out. You need to linger for 2-3 seconds, and then relax. Repeat 7-8 times.

When performing gymnastics for the small pelvis, you should pay attention to the fact that only the muscles of the pelvic floor should be tensed. Breathing should be calm. Many It is advised to perform the exercises while standing, although you can sit and lie down. This will not change the efficiency. There is no limited number of execution of this complex.

The main indicator of the number of approaches and repetitions should be your body. You also need to pay attention to the presence of convulsions during the performance of Kegel exercises. If they are repeated constantly, then you should look for other exercises for the pelvic organs.

The most basic understanding should be that Kegel exercises will bring improvement in blood circulation, as well as blood supply to the pelvic organs in combination with other methods of treatment.

Pelvic floor exercises for women

Most women experience urinary incontinence, lack of orgasm, hemorrhoids, and constipation. These problems indicate the need for training to strengthen the muscles of the pelvic floor. A set of Kegel exercises surprises everyone with its simplicity and accessibility. It will be "to the taste" of both a housewife and a business woman.

The main exercise is the tension of the pelvic floor muscles at a moderate pace. Repeat this 30-50 times. Then gradually increase the number of contractions. Once you have mastered the basics of this method, you can make it more difficult.

Complicated exercises for lowering the pelvic organs may include a relaxation phase, slow contraction, stepwise contraction of the pelvic floor muscles. Basically exercises for men can also be used by women.

You can also independently create a set of exercises for the blood circulation of the pelvis. They also help to disperse the stagnation of blood in the body. And this in turn has positive influence for the prevention of varicose veins.

Also, to improve the blood circulation of the pelvic organs when performing the Kegel complex, you can use vaginal simulators. They will help reduce the time it takes to tone the muscles. Many speak out against the use of any devices, but most report having more vivid sensations and empowerment of their body after using them.

The biggest advantage of these exercises is that you do not need to go to the gym to perform them. They can be performed anywhere and anytime. Make them part of your life. The implementation of this complex will help you not only tone the muscles of the pelvic organs, get rid of involuntary feces and urination, but also bring sensations to the intimate sphere of your life.published

Almost all of the most effective exercises for the pelvis, women can perform at home without using any complex devices. This gymnastics is the basis of all complexes for planning pregnancy, during it and after childbirth, since it is in these areas that the muscle weakens and loses its tone the fastest.

Elasticity and elasticity of muscles in the so-called intimate areas is very difficult to achieve, but regular performance right exercises for a small pelvis for women will definitely give a result.

When starting exercises, you should remember some points that will greatly facilitate training:

Exercise regularly, properly alternating load and rest. The optimal schedule for training is every day. Too infrequent workouts will not bring the expected result, but it should be borne in mind that sometimes the muscles must have time to “rest”.
Do not eat an hour before training, otherwise nausea or heaviness in the stomach may appear.
You need to do it when the intestines are empty and bladder.
Warm up beforehand. As a warm-up, running in place, jumping rope, a little stretching and even dancing are suitable.
Breathe correctly. Any effort should coincide with exhalation, and relaxation with inhalation.

It is best to allocate a certain time for classes, and not to study when there is free time.

For reference! Practice shows that the mode increases the effectiveness of training.

Who should do gymnastics?

The female muscles in this area can be compared to a hammock, which is stretched between the pubic bones, the joints of the pubic and coccygeal zones. It is designed to support organs:

intestines;
vagina;
Bladder;
urethral canal;

If the muscle tissue is elastic and elastic, all organs function normally. Otherwise, it is required to carry out exercises for the small pelvis, and they are necessary for the following diseases and conditions:

When planning a pregnancy, it is important to understand that the condition of the pelvic muscles depends on the bearing of the child and childbirth. Elasticity and elasticity will help reduce the risk of organ prolapse to a minimum.
Pelvic exercises are a good prevention against tissue ruptures during childbirth.
After the baby is born, overworked muscles are stretched, which can affect organ function and create problems in terms of sexual relations. That is why women are interested in the question of how to strengthen the muscles of the small pelvis quickly and effectively.
Some pathologies can lead to urinary incontinence and sphincter weakness, but exercises to strengthen the pelvic muscles will help in this case.
If, due to various reasons, a woman's libido has decreased, problems arise in relations with a partner. It is worth paying attention to gymnastics to strengthen the muscles, and sexual desire will return with renewed vigor.
With weakened muscles, stagnation of blood flow occurs in the pelvic area in women. This leads to the development of inflammatory processes and gynecological diseases. Special charging not only helps to eliminate negative manifestations, but also acts as a preventive measure.

Strong and healthy pelvic muscles are needed at any age, and especially when it comes to the muscular apparatus responsible for sexual relations and bearing a child.

A set of exercises

Exercises to strengthen the pelvic muscles are easy to do, but the catch is that the process is long, you should not expect an instant effect.

Interesting! Such gymnastics is called the Kegel complex after the American professor of obstetrics and gynecology who developed it. It includes a number of exercises.

Elevator

It is necessary to imagine that there is an elevator car in the crotch. It is necessary to squeeze the muscles 7 times with a gradual increase. You also need to evenly unclench them when the elevator "goes down to the lower floor."

Triple Approach

This strengthening exercise for the pelvic muscles should be done in three stages:

Lie on your back, tighten in the vaginal area, stay in this position for three counts, without exhaling. Relax slowly. Repeat 10 times.
Tighten and relax the same muscle group alternately at the fastest pace. You need to do 15 approaches.
Imagine that it is urgently necessary to empty the intestines, while there is constipation. Repeat 10 times in 10-second intervals.

Such a complex for beginners should be done up to 5 times a day. After the tissues get used to the load (about a week later), add 5 approaches to each stage, and after another seven days increase by the same amount. Thus, the complex should consist of 3 exercises, each with 30 repetitions.

Pulse flash

This is another type of gymnastics for the small pelvis. The woman should lie on her back and bend her legs, slightly apart. Hands are placed on the lower abdomen, one should lie on the pulse of the other. To the beat of the heart, the muscles tighten, as if stretching from the bottom up, to the stop. You need to do 50-60 contractions, then rest for 30 seconds and start again. As a result, the number of repetitions should be from 100 to 120.

Cats and dogs

This fun muscle exercise has been known to everyone since childhood. Kneeling, you need to bend and retract the spinal column, lowering and raising your head at the same time. The effect for the vaginal muscles is that you need to work the muscular part of the lower abdomen, with the involvement of the perineal sphincter. Be sure to take deep breaths, and exhale only through the nose, and inhale through the mouth. Do 5-10 approaches.

Bridge

Lie on your back, raising your pelvis as high as possible, trying to reach your heels with your fingers. Retract the abdomen to the maximum value, the vaginal zone will also work at the same time. And a more detailed idea of \u200b\u200bcharging can be obtained thanks to the video.

For reference! This exercise also helps to perfectly pump up the abs and legs, get rid of extra pounds on the hips and buttocks.

simulators

A charging device, the so-called Kegel pelvic strengthening machine, is a device that helps make gymnastics more effective.

There are several types of devices:

A kegel-shaped device made of special medical grade silicone is the Magic kegel master. This is a personal trainer for the intimate area, equipped with ultra-sensitive sensors that measure pressure. Readings can be displayed directly on a smartphone. There is a vibration effect.
Another simulator that allows you to determine the resistance force is the Magic kegel master. Each time the increase in load forms strong and elastic fibers of the perineum. Its functionality is based on the action of springs, which can be changed as the load increases.
Jade balls are devices that provide tone, restore elasticity and firmness to the muscles. In addition, this stone has antibacterial properties.

You can start using the simulators only after the gymnastics complex. But you should know that in case of inflammatory processes, infections and exacerbations of diseases, it is strictly forbidden to do exercises or use simulators.

Muscles, like bricks, build a beautiful and toned body. In a woman's body there are muscles that are invisible, but they require careful study. It's about the pelvic floor muscles. You can do pelvic floor exercises for women anywhere. Let's discuss this topic in more detail.

General aspects

The muscle tissue of the pelvic floor plays an important role in the female body. With its help, internal organs are supported, in particular, the bladder, vagina, intestines. A number of factors can provoke prolapse of the pelvic organs in women.

Many women are familiar with Kegel exercises. You can perform them anywhere, at any time of the day. The contraction of intimate muscle tissue is imperceptible. It is important to follow three main steps:

reduction;
compression;
extrusion.

It is in this order that all the exercises described by the American doctor Kegel are performed. By the way, pushing out according to the execution technique is similar to attempts during childbirth, and contraction is a quick contraction and relaxation of intimate muscles.

On a note! Weakening of the muscles can lead to the development of serious ailments, in particular, the prolapse of internal organs. Many women who are faced with such a problem complain of a decrease in sexual desire and loss of sensitivity.

To understand whether the exercises for the pelvic muscles for women are performed correctly, first of all, you need to determine which muscles should be involved in the process of work. You can easily check this by urinating. Try to interrupt urination and hold the stream of urine. Do this with the efforts of the muscles, and not with the reduction of the legs. These are the muscles, and you will feel them, and you need to work them out.

Let's talk about contraindications

Before performing pelvic circulation exercises for women, you need to make sure that you have no contraindications. It is best to consult with an obstetrician-gynecologist.

Performing such a specific set of exercises is contraindicated in the presence of the following pathological conditions and ailments:

neoplasms of a malignant or benign nature;
inflammatory processes in small pelvic organs;
erosive processes in the cervical region of the uterus;
bleeding of acute or chronic type;
venous insufficiency;
elevated body temperature due to the development of infectious or inflammatory processes;
surgical interventions.

Important! In some cases, doctors advise performing a set of exercises during the period of gestation. But often this is contraindicated for expectant mothers, especially if there is a threat of premature delivery, hypertonicity of the reproductive organ, preeclampsia, or the likelihood of spontaneous abortion.

If you have already consulted with a specialized doctor and you have no contraindications to performing a set of exercises to work out the muscle tissue of the pelvic floor, then start training.

Let's start with the basics. Immediately, let's conduct an experiment and determine which muscles work:

Lie down on a horizontal flat surface on your back.
We bend our legs at the knees.
We place a hand in the crotch area.
Now we squeeze the muscles, as if we are trying to delay the process of urination.
By palpation, we determine which part of the muscle tissue is tense at this moment.

On a note! All exercises are based on the Kegel technique. You don't need to hold your breath. Such exercises can be performed statically or progressively, for example, we pull the muscles up for several counts, and then also gradually relax.

Exercise #1

It is best to use a gymnastic mat for classes:

Lie on your back, bend your knees, feet parallel to each other.
We place a hand on the stomach.
We begin to gradually contract the muscles and at the point of maximum tension we linger for a couple of seconds.
Now let's relax. You can do this smoothly or with a push. Breathing should be abdominal. Try to breathe, as they say, with your stomach.

Exercise #2

We perform this exercise in the following sequence:

Exercise #3

We remain in the same starting position:

Now we have to complete the bridge with support on the shoulders. Raise the pelvis as high as possible, focus on the feet, and the shoulders become the reference point.
In this position, we contract and relax the muscles of the pelvic floor.
Then we return to the starting position and repeat the pelvic lifts again.

Exercise #4

We complicate the task. By the way, when performing such a set of exercises, you can work out not only invisible muscle tissue, but also muscles. abdominals. We perform the exercise according to the following algorithm:

Exercise #5

To complete this exercise, we need a fitball. We do it in the following order:

Exercise #6

This exercise is called "Frog":

The pelvic floor (perineum) is a muscular-fascial plate that closes the exit from the small pelvis. In other words, the perineum is a kind of internal muscular frame for the female organs.

The pelvic floor muscles consist of three layers: the lower layer (in the tendon part of the perineum), the middle layer (in the front half of the pelvis), the upper layer (anal muscles).

The muscles of the pelvic floor do not need hard training, such as the muscles of the back, legs or pectoral muscles. However, doing a few strengthening exercises is still useful, since they only seem insignificant at first glance, but in fact, their good condition can prevent the occurrence of certain diseases.

According to historical facts, women in the countries of the Ancient East and Egypt resorted to training the muscles of the pelvic floor. First of all, we are talking about priestesses of love and geishas.

In the first half of the 20th century, American doctors developed a set of exercises, and also introduced a perineometer, a simulator that measured the strength of the pelvic floor muscles. The author of that complex was the American gynecologist Arnold Kegel, whose name was given to the complex of exercises that is still relevant today.

1. Girls who are planning a pregnancy, because. strong pelvic floor muscles will reduce the chance of pelvic floor prolapse after the baby is born.

2. Pregnant women, because trained pelvic floor muscles become more elastic, facilitating the process of childbirth.

3. Women in the period after childbirth, when the muscles of the pelvic floor are stretched. The systematic implementation of a set of exercises in a short time will lead them to a normal state.

4. Women over 30 years old. It is after 30 years that the likelihood of prolapse of the pelvic organs increases, and therefore it is necessary to perform exercises to strengthen the muscles of the pelvic floor to prevent possible disorders.

5. Women with an increased likelihood of developing incontinence, as well as those who have already encountered this problem. Regular exercise prevents, reduces and completely eliminates the manifestations of this problem.

In other words, the muscles of the pelvic floor should be in good shape in women of all ages.

As with training any other muscle, there are also a number of contraindications (limitations) for strengthening the pelvic floor muscles, so you should consult your doctor before training the pelvic floor muscles.

The specificity of the pelvic floor muscles is such that their work is visually almost invisible, so you should understand that it is necessary to train those muscles that delay the flow of urine during urination.

You can train the pelvic floor muscles using the Kegel complex in any position and in any physical condition, because. outwardly imperceptible that a woman is training these muscles right here and now. The only condition is an empty bladder and intestines.

The Kegel complex is divided into 3 types of pelvic floor muscle actions (compression, contraction and expulsion) that must be alternated during training.

Exercise 1

Tighten by squeezing the muscles of the perineum for 3-10 seconds, then relax them for the same 3-10 seconds. The exercise is performed in 10-15 repetitions. Over time, the time of compression and relaxation can be increased to 1-1.5 minutes.

Exercise 2

Contract and relax the pelvic floor muscles as quickly as possible for 5-7 seconds, then rest for 5-7 seconds and perform the next approach. It is necessary to perform at least 3-5 approaches.

Exercise 3

The essence of the exercise is the alternating tension of the muscles of the vagina and anus (from 5 to 20 seconds, depending on the sensations). It is necessary to complete 10 approaches. Subsequently, the number of approaches can be increased.

Exercise 4

This exercise consists in holding the muscles in a state of medium straining (as during childbirth) for a period of time from 5 to 10 seconds. You must complete a minimum of 5 repetitions.

When performing each of the above exercises, it is important to maintain even breathing.

From the usual training of different muscle groups, training of the pelvic floor muscles is distinguished not only by the specifics of the “invisible” exercise, but also by the frequency of their performance. You need to train them 4-5 times a day. The number of repetitions increases as the muscles are trained. The same applies to the time of muscle tension. It also needs to be increased. It is important to increase the number of repetitions and time under load gradually, because. sharp jumps will not bring benefits, but they may well aggravate the existing problems. In the first days of classes, it may be difficult and unusual to focus on the muscles of the pelvic floor. This is normal, because the body will receive a new, completely unfamiliar load and will gradually adapt to it. When the body gets used to the load and during the exercises it is the muscles of the pelvic floor that will tense up, you can gradually increase the number of repetitions, sets and load time.

Regular, daily training will lead to tangible results in the first 1-2 months of training.

In addition to the exercises listed above, there are special simulators. These are cone-shaped plastic simulators of different weights, which a woman, having inserted into the vagina, holds with the strength of the muscles of the perineum.

A good result and the prevention of negative consequences depend on several important factors.

During training, you need to breathe slowly and deeply, pregnant women should pay special attention to this moment.

The load should be placed accentuated on the muscles of the perineum, without using the buttocks, thighs and abs as auxiliary muscles.

As with any other workout, regularity is important. Any athlete knows that for the development of muscles it is necessary to constantly, with a certain frequency, give them a load. The pelvic floor muscles are no exception. Just the frequency of doing exercises in this case is much more frequent.

Another parallel to gym training is overtraining. It is necessary to give the muscles a load within reasonable limits, because. excessively high intensity and the volume of training can negatively affect muscle performance.

If a large amount of load is still not enough, it is worth buying a simulator. It will help not only increase the load, but also add variety to your workouts, which, of course, will have a positive effect on muscle strengthening and development. Before purchasing the simulator, you should consult with your doctor to identify possible contraindications to the use of the simulator, as well as to receive recommendations on its selection and use.

Well-developed pelvic floor muscles allow you not to worry about the support of the pelvic organs, as well as the violation of their functions. Also, regular training of these muscles favorably affects the process of giving birth to a child.

Kegel exercises are a great way to tone your pelvic floor muscles, give them greater elasticity and strength. Regular performance of a simple set of exercises will soon lead to an improvement in the condition of the pelvic floor muscles, which will certainly add confidence to women who experience any problems with the pelvic organs.

Despite the seeming simplicity and complete safety of the exercises, it is still recommended to consult a doctor before starting training in order to avoid possible complications.

Pelvic muscle training is associated with intimate gymnastics, which strengthens and develops parts of the muscles that are involved during intercourse, as well as to improve the reproductive system. Previously, it was believed that such activities were important only for women. This was probably only because women traditionally take more care of their health. But men can also benefit from simple exercises.

Gymnastics according to the Kegel method (an American gynecologist of the last century) is the most famous complex for training the muscles of the pelvic organs.

Although the exercises were originally developed for women, this technique can also be used by men.

What are useful

Troubles in the sexual sphere in men and women have a different origin, but exercises using the same method help both sexes to solve them.

For men training can provide the following benefits:

strengthening the bladder;
prevention of hemorrhoids in the postoperative period;
control of the muscles of the penis;
normal urination;
increase in erection due to blood flow.

Did you know? Intimate gymnastics helps women get rid of one of the problems of adulthood - involuntary urination. This is due to incontinence of the urogenital diaphragm, due to prolapse of the uterus.

For women training can bring the following benefits:

preparation for pregnancy and subsequent childbirth;
development of the muscles responsible for pushing the fetus;
prevention of spontaneous urination and fecal incontinence;
restoration of muscle tissue that was deformed during childbirth;
maintaining sexual health and countering the aging of the genital area of the body;
prevention of age-related or acquired changes (for example, prolapse of the uterus).

Possible harm and contraindications

With all the benefits of charging for the small pelvis, there are contraindications associated with the need to stop physical activity.

Important!During exercises for the small pelvis, you do not need to strain other muscles - this increases abdominal pressure, which can harm other organs during exercise.

men you should refrain from gymnastics in such cases:

malignant tumors in the genital area;
any inflammation in the pelvis;
progressive hemorrhoids;
blockage of the veins of the small pelvis;
prostatitis;
period after the operation.

For women contraindications are in many ways similar to men - here is the presence of cancerous tumors, and various inflammatory processes, and thrombophlebitis. But for the female body, harm from classes can also be in such cases:

infectious diseases;
postoperative and uterine bleeding;
acute pains of various origin during movements;
postpartum period (3-4 months for natural childbirth, 5-6 months after caesarean section);
prohibition of sexual intercourse by a gynecologist.

Exercise technique

There are no special requirements for the methodology of classes, therefore, there is no verified technique for their implementation:

physical training - no difference;
time of day - does not matter;
after or before meals - it does not matter;
setting (office, home, public place) - no difference.

The fact that at the moment some exercises are being performed, even in a public place, none of the people around will guess.

Important!Before starting exercises for the muscles of the small pelvis, it is necessary to empty the bladder and intestines.

There are three techniques for doing exercises:

compression - the muscles of the small pelvis tense for a few seconds, and then relax;
contractions - rapid contractions and relaxation of the muscles;
pushing - actions that imitate attempts at the birth of a child.

Training system for strengthening the muscles of the small pelvis

The complex of classes does not have any special differences for representatives of different sexes. As a basis, you can take basic exercises:

Muscles tense for a short time (up to 10 seconds), and then relax for the same amount. Repeat - 10-15 times, the time of tension-relaxation increases with training up to 1-1.5 minutes.
Alternate contraction and relaxation of the muscles for 5 seconds, followed by rest for the same time. Repeated 3-5 times.
Alternate tension of the muscles of the genitals and anus (5-20 seconds, 5-10 times).
Gradual tension of the muscles of the perineum (5-10 seconds). It is necessary to contract the muscles a little, holding them in this state for several seconds, then contract more strongly, etc. There should be 4-5 such gains. When the maximum effort is reached, it is also necessary to “reset” it step by step.
Performing pushing, as if in childbirth, for 5 seconds. Repeat 5 times with medium effort.

Video: strengthening the pelvic floor muscles Exercises are done daily several times (4-5) with an intensity of repetitions from 5 times at the initial stage to 30-40 as physical readiness. At the initial stage, you need to strain the muscles for a short period of a few seconds with a gradual increase for a longer period. The positive effect of classes usually occurs a month after their start.

Did you know? Regular gymnastics of the pelvic muscles can help in the fight against excess weight. Gradual normalization of blood circulation and hormonal background are able to bring the body to its “normal” weight and keep it within this framework.

Any gymnastics is beneficial only if the exercises are performed correctly, regularly practiced and responsibly approached. Here are some recommendations for those who are going to start training the muscles of the small pelvis:

uniform breathing - without delay, normal frequency and depth;
regularity of classes - the training complex should be carried out several times a day, with a systematic increase in load;
lack of excessive loads - any exercise should be performed no more than 200 times a day;
training only the muscles of the perineum - without the participation of the muscles of the hips, abdomen and buttocks.

The pelvic organs are supported by the muscles of the pelvic floor. Training these muscles helps to resist blood stasis, varicose veins, prostatitis, prolapse of organs, and promotes proper blood circulation. And the simplicity of classes and the lack of need for special rooms and simulators make such gymnastics publicly available.

However, with all the simplicity of the exercises, the complex (or its individual elements) have contraindications, so it is better to consult a doctor before starting classes.