Kegel exercises for the pelvic organs. Best pelvic floor strengthening exercise for men and women

Developed muscles of the small pelvis hold the internal organs in the correct position. This function can be impaired, which is fraught with various kinds of disorders. In this case, intimate gymnastics will come to the rescue, which is a set of special Kegel exercises to strengthen the muscles of the pelvic floor.

Kegel exercises are the main method of non-drug prevention and treatment of conditions caused by pathological relaxation of the pelvic floor muscles. An indication for strengthening a muscle group is discomfort associated with dysfunction of the genitourinary system and rectum. Representatives of both sexes should promptly pay attention to signs of trouble and, at their first manifestations: drip urinary incontinence, prolapse of the walls of the uterus and vagina, hemorrhoids, erectile dysfunction, take appropriate measures.

For preventive purposes, intimate fitness will be useful:

Women planning to bear a child;
Pregnant women will be helped both to strengthen the intimate muscles of the vagina and perineum, and to increase their elasticity;
Women in the postpartum period to increase the tone and restore the contractility of the muscles of the pelvic floor;
Kegel exercises will be especially useful for people who lead a sedentary lifestyle;
Persons whose age has reached 30 years, to delay aging and prevent prolapse of the pelvic organs;
With a tendency to hemorrhoids;
In violation of blood circulation in the pelvis.

Intimate muscle training is necessary for pre-existing diseases and disorders:

Prolapse of the pelvic organs;
Enuresis, drip or total urinary incontinence;
Fecal incontinence;
hemorrhoids;
Violation of the quality of intimate life.

In the fight against deviations in physiology, the internal psychological mood of a person is important. We need to mobilize and remember that Kegel training will benefit deranged muscles at any age, at any stage of deviation. You just need to set aside a little time for classes and not be lazy to systematically perform them.

Contraindications to performing intimate gymnastics

Although the Kegel method is the simplest and easiest way to eliminate pathology, there are conditions in which physical stress on the target muscles is contraindicated. So that training does not cause even greater dysfunction of the pelvic organs and does not cause the development of other diseases, before performing them, it is necessary to exclude possible pathologies, such as:

Acute inflammatory processes in the uterus and bladder;
Erosive condition of the cervix;
Education of a benign or malignant nature in the organs of the genitourinary system;
Any uterine bleeding in the acute or chronic phase;
Acute circulatory disorders associated with diseases of the cardiovascular system;
Postoperative period;
With pathological pregnancies;
Violation of the general condition of the body - intoxication, fever, fever.

Having identified contraindications in yourself, you should postpone Kegel charging for some time and seriously deal with the elimination of health problems.

How the pelvic floor muscles work

It is visually impossible to trace the work of the pelvic floor muscles. Unlike a group of muscles such as the abdominals, the pubococcygeal (PC) muscle can only be felt. Many worry that they will not be able to find it, confusing it with the gluteal or abdominal muscles. This circumstance raises certain doubts and slightly undermines interest in training. However, the problem of violation of the tone of the pelvic floor muscles in itself will not go anywhere, and exercises are the only available way to correct the situation without surgical intervention.

Finding the right muscle is quite simple. You can determine it during urination, stopping the process at least three or four times until the jet is completely blocked. The muscle that allows you to do this is the target pelvic floor muscle, which, when weakened, must be pumped up with daily exercises. How easy it is to do this depends on the degree of strength or neglect of the PC muscle. During the procedure, the muscles of the abdomen and buttocks should be as relaxed as possible.

How to do Kegel exercises for women?

For women, Kegel exercises for the small pelvis will strengthen the intimate muscles of the vagina, which are responsible for women's health. Women's practice is also called.

In order to start training, you do not need to be distinguished by a strong physical form. You can perform techniques at any time, in any position of the body. A hearty breakfast, lunch or dinner will also not be a physiological obstacle to their implementation. Special workouts are so invisible to others that they can be performed anywhere. However, in order to seriously tune in to the result, Kegel exercises are best done at home.

There are rules that must be followed when performing exercises to strengthen the muscles of the pelvic floor for women. Before classes, it is necessary to empty the bladder, if possible, the intestines. The complex of Kegel exercises for women includes classes of various types of complexity.

Slow contractions

This Kegel exercise engages the muscles responsible for stopping urination:

Tighten your muscles and hold the tension for up to three seconds;
Let the muscles rest for three seconds;
Repeat the cycle up to 10-20 times.

In the future, increase the voltage holding time to 20 seconds.

Elevator

This technique for slow muscle contraction has a more complex level of training; when performing it, you need to mentally draw an analogy with an elevator:

Slightly, slowly squeeze the muscles and fix them in this position for a short time - up to three seconds;
Without releasing or relaxing them, continue to slowly squeeze to reach an average level. Hold in this state for three to five seconds;
Further, the “elevator” follows in the direction of the “top floor” itself, which means to fully compress the intimate muscles as much as possible;
Upon reaching the “upper floor”, the “elevator” begins a slow descent - the muscles work in reverse order, step by step, overcoming the path from intense compression to less pronounced.
At the finish, take a starting position, relax.

Abbreviations

Before starting this exercise to strengthen the muscles of the vagina, you need to calm and even out breathing.

Training consists in very fast alternating contraction and relaxation of muscles;
Each breath is accompanied by contraction;
Each exhalation is relaxation.
Repeat with short breaks of 20-30 seconds.

Ejections

Perform straining, similar to trying to empty the intestines. Women who have given birth can remember labor pains and simulate them with the help of the right muscles;
Hold the muscles in tension for up to five to seven seconds, rest a little and repeat five times;
Initially, untrained pelvic floor muscles should be trained once a day, performing each Hegel exercise for no more than five to ten seconds.

Kegel training is performed up to five times a day, the duration of a single exercise gradually increases - several dozen repetitions are done in one approach.

How to do Kegel exercises for men

Men tend to ignore the problems of the genitourinary system and in vain. Regular training of intimate muscles with the help of the Kegel complex will help to avoid diseases of the prostate and rectum, restore disturbed urination processes and sexual function. Technically, intimate fitness for men is not much different from women's practice, but there are still some peculiarities here. In addition to tension in the perineum, men in Kegel exercises should focus on training the gluteal muscles.

Consider how to do Kegel exercises for men.

squat

Ordinary semi-squats are additional premiums for strengthening the abdominals and paravertebral muscles, and will help tone the gluteal muscles. You need to squat each time in different ways:

Squat down with arms outstretched forward;
Squat with legs wide apart. In this case, hands should be kept on the hips;
Squat alternately on one and the other knee;
Holding on to the back of a chair, sit down, pushing one leg forward;
Repeat the exercise with the other leg.

Cut and stop

Here you need to use the lower abdominal muscles. They are easy to detect during urination by holding and releasing the jet for a few seconds. Those muscles that first contracted and then relaxed are related to the pubococcygeal muscles.

Feeling it inside the body, slowly strain and count to ten;
Relax for the same time;
Repeat ten times.

Elevator

The exercise is the same as in intimate gymnastics for women. The difference is in the longer muscle tension.

Slowly squeeze the muscles quite a bit, delay the process for ten seconds;
Without relaxing, squeeze them to an average level with a delay of ten seconds;
Continue to squeeze, reaching the highest level. Keep them in this position for as long as possible.

Endurance Compression

As far as possible to compress the target muscles, hold for as long as possible. With a tenfold repetition, they begin to actively strengthen.

Quick cuts

Achieve the effect of vibration through intense contraction and relaxation of the muscle. A fast pace must be correctly combined with breathing. Inhale - contraction, exhale - relaxation.

By doing Kegel exercises regularly, men will learn to feel the muscles of the pelvis and control them in those situations when it is necessary. Strengthening the muscles of the small pelvis will relieve them of many complexes.

How to strengthen intimate muscles in other ways

Kegel Trainer - Perineometer

To achieve a special effect, women can supplement the Kegel complex with additional ways to train the vaginal muscles. are various cones and balls that must be held in the vagina by force.
There is a special device - a perineometer, with which it is easy to check the condition of the muscles. In free sale, such sensors are rare. Basically, they are common in hospitals in the departments of physiotherapy.

Massage of intimate areas along with exercises helps to strengthen the muscles of pregnant women before childbirth, making them more elastic.

Yoga classes are also good for the development and training of intimate muscles. The use of Bandha locks in yoga practice has a beneficial effect on the condition of the muscles.

Most people note that Kegel gymnastics gives the first result within two to three months after the start of classes. If you do not stop there, then the positive dynamics in strengthening the muscles of the small pelvis will only grow. To achieve maximum effect, you must adhere to the following recommendations:

Performing techniques, you need to breathe deeply and calmly;
Women performing exercises for intimate muscles need to ensure that the hips, gluteal and abdominal muscles are not involved in the process;
Give the load on the muscles gradually and without long passes;
After the most difficult level of training has been mastered, increase the repetitions of each exercise up to 200 times, but no more;
It is not recommended to perform Kegel exercises while urinating. This can have the opposite effect and increase the risk of infection of the genitourinary system;
Use vaginal simulators only after preliminary strengthening of the muscles of the perineum.

Trained muscles provide reliable support to the pelvic organs, due to which urinary control is restored, and an increase in potency is noted. A consultation with a gynecologist or urologist will help determine how effectively the pelvic floor muscles and surrounding organs have been strengthened.

Every muscle in our body needs training., intimate - not an exception. In this material, we will tell you in detail about how to properly perform popular exercises for intimate muscles and pelvic floor muscles at home. And photos and useful tips will help you understand the nuances of the correct implementation of the entire complex of strengthening exercises. With the help of wumbling, you can control the contraction of the vaginal muscles. Your husband will be delighted with the results of your wumbling, and you will forget about urinary problems. So, let's first learn how to strengthen the intimate muscles, and with the help of Kegel exercises, we will learn how to strengthen the muscles of the pelvic floor.

Now, in many regional centers, specialized schools are being opened to master the technique of correctly performing exercises aimed at improving intimate life. Although you can comprehend this art without teachers, at home. It is best to start mastering the technique of wumbling with Kegel exercises.

To learn to feel the muscles you are going to work on, you need to carry out one action from time to time: stop the urination procedure for a couple of seconds. Soon you will be able to tense and relax the right muscles at any time, this will be the first stage. Thus, the muscles of the orgasmic cuff are trained.

The next stage is squeezing and unclenching these muscles throughout the day, up to 200-300 times in 24 hours. The sphincter of the urethra will work better, and the vaginal muscles will also be strengthened, which will help facilitate childbirth in the future.

Now let's move on to doing other wumbling exercises at home.

Lie down on your back, relax. Hands at the seams, legs bent, feet on the width of the shoulders. Without changing the speed, we raise and lower the pelvis about 40 times, after a short break we repeat the exercise. The feet are pressed to the floor.

The following tasks are very similar, but when lifting the pelvis, you need to strain the sphincter and intimate muscles for half a minute. Perform 9 times.

Then, lifting the pelvis, we strain the gluteal muscles and hips, in this case, the feet should be next to each other. Do 25 times.

There are special simulators that help wumbling. For the first few months of classes, they will not be useful to you, and then it will be possible to purchase jade eggs and balls. These little machines will help you feel your strength and improve your results.

For the next exercise, you need balls with a loop. You should also prepare a hook and a plastic bottle with a strong thread tied to the neck. To begin with, we introduce the ball into our lovely cave, the treasured loop should be visible from it, on which the hook should be hung. We take a bottle of water by the thread and cling to the hook. Try lifting the bottle off the floor with your vaginal muscles. At first, fill the bottle with little water, and increase the volume over time.

Do not stop there and do wumbling (imbuilding) regularly.

THE MOST SUITABLE SIMULATORS FOR PERFORMING LESSONS ACCORDING TO THE METHOD OF WUMBUILDING

Wumbling lessons are a set of exercises for training and strengthening intimate muscles in order to give them strength and tone, to be able to control and manage them.

The wumbling technique is an excellent prevention of female and male diseases of the urinary-genital area (the method of training the muscles of the perineum in men is called imbilding), as well as a good preparation for pregnancy and easy, painless childbirth. Wumbling lessons provide an opportunity to diversify your intimate life, contribute to more frequent and vivid orgasms. The term "wumbling" was introduced by the Russian doctor and scientist V.P. Muranivsky. But he also had predecessors who made a significant contribution to the development of wumbling techniques, for example, the use of special wumbling simulators. Also known to many are the so-called Kegel exercises.

All available wumbling simulators can be divided into two types:

- subject. These include vaginal balls and jade eggs. Vaginal balls are recommended for beginners. Jade eggs are heavier and harder to hold inside. Thanks to their oval shape, they fit perfectly in the female vagina. And since they are quite heavy, even in a passive state they have a massage effect. Jade has a very beneficial effect on the genitourinary system.

- chamber. This type of simulator is suitable for those who want to achieve maximum results. Such simulators make it possible to monitor the strength of muscle contraction and vaginal volume, control the correctness of the exercise and gradually increase the load. They have two chambers, intravaginal and external, and a monometer. You can specifically understand the principle of operation of these simulators by looking at the information on the Internet.

Training methods:

Kegel exercises aimed at developing the muscles of the pelvic floor;

Classes with balls that are placed inside, held and moved inside by the force of the vaginal muscles;

Training the muscles of the vagina with the help of "vaginal eggs": stone, wooden, including exercises with jade eggs of different weights and sizes;

Training on the apparatus of Muranivsky.

Wumbling exercises can be performed independently or under the guidance of an instructor. The most effective combination of independent exercises with exercises with simulators. But still, before you start using the simulators, you need to master and correctly perform the exercises without them. It is also advisable to do Kegel exercises before each session with simulators, as a warm-up. In order to become well acquainted with the technique of wumbling, you need to study special literature, consult with specialists.

QUESTIONS:

- Are there any restrictions in the postpartum period?

After childbirth, there are no restrictions, you can engage in the restoration of your intimate muscles in the first days after the birth of a child. This will help to significantly reduce the period of postpartum recovery and cope with many problems.

Is it worth it to exercise before childbirth?

Training the muscles of the perineum before childbirth will help to endure childbirth more easily and painlessly. But it is best to start such preparation before pregnancy. It is better to postpone exercises with simulators until the postpartum period.

Wumbling exercises are based on tension and compression of the intimate muscles. For these purposes, various balls, jade eggs are used. But you can do it without exercise equipment. Such exercises can be performed anywhere - in transport, office, at home.

The benefit of these activities is that they help a woman fight many gynecological diseases, such as fibroids, polyps, prolapse of the pelvic organs. The consequences of a sedentary lifestyle is that the intimate muscles are constantly in a relaxed state, as a result of which they lose their tone, shape and elasticity. This causes a large percentage of caesarean sections and obstetric operations.

Exercises to strengthen the pelvic floor muscles improve blood circulation and metabolic processes in the corresponding tissues. There is a stabilization of the hormonal background, the onset of menopause is postponed, sensitivity increases. Regular exercise improves bowel function, reduces the appearance of varicose veins, and even helps get rid of cellulite.

WUMBUILDING FOR BEGINNERS. INTIMATE MUSCLES STRENGTHENING TRAINING

Arnold Kegel is considered to be the founder of wumbling training. The original purpose of his research was purely medical in nature: to study the problem of urinary incontinence in women after childbirth. Kegel came to the conclusion that the solution to the problem was to strengthen the muscles of the pelvic floor.

Positive effects:

- Improving intimate life;

Excellent preparation for childbirth;

Solving problems related to women's health (congestion, fibroids, PMS, menopausal syndrome).

The basis of the trainings is in an integrated approach: in addition to special exercises, you need to do exercises to strengthen the associated muscles (abs and buttocks), breathing exercises, and generally monitor your lifestyle, proper nutrition, organization of rest, etc.

Basic exercises for beginners are called Kegel exercises. They are quite simple, but effective when performed correctly and regularly. To perform these exercises correctly, you must first learn to breathe with a relaxed stomach. This is necessary in order to feel the intimate muscles in isolation from other muscles and during training not to include other muscle groups in the work - the muscles of the abdomen or thighs.

Breathing technique: Relax in the supine position, put one hand on the chest, the other hand on the stomach. Breathe freely and deeply, making sure that only the stomach rises while breathing, and the chest is motionless.

Basic exercises:

Exercise 1.
Relax in the supine position, arms at the seams, legs bent, feet on the floor. Squeeze the vaginal muscles for a couple of seconds (the stomach is relaxed, breathing is even), then relax. Do the exercise for five minutes, then gradually increasing the pace and strength of muscle contraction.

Exercise 2.
In the same position, lying on your back, retract and relax the muscles of the perineum. Do exercises 1 and 2 lying on your back until you can perform them without engaging the abdominal muscles and buttocks. Then you can perform them in a sitting position, standing, etc., every day for 10-15 minutes.

Exercise 3
Alternately retract and relax the muscles of the perineum for a couple of seconds, trying to feel the difference, while not forgetting about the relaxed stomach. This exercise is called "blinking". Gradually increase the strength and duration of the contraction or the frequency of contractions, but this should not be done until the exercise is performed absolutely correctly.

These exercises for beginners can be done standing, sitting, lying down, for three minutes in each position. These workouts can be done at any time during the day.

Classes will not take much time, and with the right approach and regularity of training, the result will be very tangible. You should start classes with basic Kegel exercises, and then gradually move on to using various types of simulators.

Exercises with trainers.

Exercise 1. Lubricate the balls with grease, take a prone position and insert inside. Try to keep them inside. Then he moves on to more active actions: walk, stand, jump, bang the balls against each other due to muscle contraction.

Exercise 2. Insert a jade egg with a blunt end forward. Hold it inside in a standing position. In the prone position, try to pull the egg by the string, at the same time trying to keep it inside by squeezing the muscles.

Exercise 3. Try using muscle contractions to move the jade egg inside right and left and up and down.

Exercise 4. Hang a load in the form of a plastic water bottle with a hook from a jade egg. Hold the bottle up.

PELVIC FLOOR STRENGTHENING EXERCISES:

Now you can independently (as well as together with your husband) perform exercises both with the help of special devices and without them at home. We wish you good health and strong muscles throughout your body!

VIDEO MATERIALS:

Performing Kegel exercises for women at home is quite simple. This does not require special skills and physical training. Such gymnastics of the pelvic floor muscles is necessary for reliable support of the uterus, rectum, bladder, and small intestine. For the first time, the gymnastic complex was developed by the physician Arnold Kegel.

The gynecologist has created a set of exercises that helps the genital muscles relax, gain firmness and elasticity. Daily use of exercises for the vagina, a woman can prevent prolapse of the genital organs after childbirth and in old age, incontinence of feces and urine, increase muscle tone.

Kegel exercises for women - indications for use

Kegel exercises for women are especially needed. The birth process strongly stretches the vaginal tissues and peritoneal structures. Postpartum gymnastics of intimate muscles allows you to:

quickly restore the tone of the vagina;
provide reliable support for the uterus and urethra;
prevent and treat pelvic organ prolapse.

Kegel exercises are very beneficial for women's health. They help to cure the inflammatory process in the genital organs, as well as experience regular sexual satisfaction in sexual life with a partner.

The complex is also suitable for women who are just preparing to become mothers. Gymnastics helps a woman learn to completely relax the organs of the pelvic floor, which contributes to easy and quick childbirth. Pushing out the child during delivery will pass without complications and excruciating pain if the muscles of the genital organs are trained.

Experts believe that the complex can be performed by all women without exception. It is known that the muscle tissues of the uterus are stretched during pregnancy, after childbirth, and it is very difficult for them to recover after. As a result, in the senile years, prolapse of the pelvic organs develops, which is why a woman develops urinary and fecal incontinence. Performing the Kegel gymnastic complex will help prevent pathologies.

Kegel exercises are shown:

to strengthen the muscles of the vagina;
at ;
to ensure easy and uncomplicated childbirth;
to restore the muscles of the pelvic floor after childbirth;
to improve intimate sensations in sex.

Signs of a weakened pelvic floor include inability to have an orgasm, pain in the lower abdomen, urinary incontinence when coughing and sneezing. Discomfort in the lower abdomen, instillation of urine can also indicate a problem. When you have to constantly put a gasket, this indicates a prolapse of the genitals and bladder.

Gynecologists recommend using the gymnastic complex outside of childbearing, during pregnancy and immediately after childbirth. The main rule in training is to be systematic. Exercise should be done in consultation with a doctor.
If any discomfort occurs during the exercise, it is required to stop the gymnastics. Soreness and discomfort indicate that you are doing something wrong.

How to Do Kegel Exercises for Women

You should figure out exactly where the pelvic Kegel muscles are located. Their tissues line the bottom of the pelvis. The main movement for the muscles is their contraction. To achieve this, it is necessary to stop the process of urination. Next, you should release the muscles and continue the process of urination. This skill gives an idea of the location of the Kegel muscles.

To quickly find the muscles, you can insert your finger into the vagina and squeeze it hard with the genitals. You can work out with a partner - ask him to insert the penis into the vagina and squeeze the organ with his vagina. Do not forget to ask if the partner feels that his penis is squeezed.

You can also find the necessary muscles with the help of a mirror. Place a small mirror between the anus and the genital slit. With tension in the pelvic muscles, you can feel the contraction of the perineum.

Before performing gymnastics for the pelvic muscles, you should definitely empty your bladder in order to prevent discomfort and the urge to go to the toilet. Also, when exercising, you need to fully concentrate your attention only on gymnastics. This will ensure the correct execution of the exercise and the desired positive result.

You should not delay the respiratory process during gymnastics. Breathing should be even and deep. To make sure that the muscles are completely relaxed, you should place your hand on your stomach. This way you can accurately determine the condition of the pelvic floor muscles - the stomach should be completely soft and relaxed. With pain in the lower abdomen, you should stop gymnastics. Unpleasant sensations indicate improper exercise.

You can perform the gymnastic complex while lying on a rug or sitting on a chair. It is required to lie flat on your back and stretch your arms along the body. The knees should be raised and brought together. No need to lift your head up, so as not to cause tension and pain in the neck.

prolapse exercises

Gymnastics helps to increase the tone of the uterus. Kegel exercises for women with uterine prolapse provide reliable support for the organ and prevent the development of pathology. Doctors recommend such a set of gymnastic movements for prolapse:

10 seconds is required at a fast pace to compress and decompress the pelvic muscles, then you need to interrupt for 10 seconds. Perform this action three times.
Squeeze and unclench the intimate muscles for five seconds, then rest for the same amount of time. Perform the action 9 times.
Squeeze the muscles, hold the contraction and do not let go of the muscles for half an hour. Relax the muscles for 30 seconds, repeat the action twice.
Repeat steps #1.

Second exercise:

Squeeze the muscles, hold the position for 5 seconds. Relax. Perform 10 times.
Squeeze and unclench the muscles 10 times very quickly, repeat three times. Clamp the muscles for a very long time - for 120 seconds. Rest for a couple of minutes and repeat the action again.

To figure out how to properly carry out gymnastics of intimate organs, you can watch videos and photos. Such a visual aid will help to complete the entire complex without errors. The result will not be long in coming.

Already in the fourth week, changes become noticeable. According to reviews, with repeated gynecological examinations, doctors diagnose the elimination of uterine prolapse.

You can also use Kegel exercises for women with urinary incontinence.

To do this, perform the following actions:

Squeeze and unclench the pelvic muscles 30 times, then squeeze the muscles as hard as possible and hold this position for 20 seconds. Relax for 5 seconds. Gradually increase the number of compressions to 100.
Squeeze and relax the muscles for two minutes, increasing the interval between actions to twenty minutes. Perform this exercise three times a day.

When performing a gymnastic complex, you can not strain the buttocks, hips and pull in the stomach. It is required to move only intimate muscles. Over time, doing the complex will become a habit. Many women do Kegel exercises while driving or sitting at their desks in the office.

To improve the functioning of the pelvic tissues, you will need to perform the following complex:

We strain the muscles very slowly, as with urinary retention, and count to 3. Relax.
At a fast pace, perform contraction of the intimate muscles of the uterus and vagina.
Moderately push down (as during a bowel movement).

Gymnastics should begin with five approaches. Run 5 p. in a day. It takes 10 contractions, 10 slow squeezes, and 10 pushes. After a week, increase the number of exercises, adding 5 more exercises. Gradually bring the number of Kegel exercises to 150 exercises per day.

To enhance the effectiveness of gymnastics. You can keep an object in the vagina while doing gymnastics. Also, when contracting the vagina, you can insert two fingers into its cavity, squeeze them and unclench them with the muscles of the penis. The girth of the vagina of the finger will make it clear exactly whether you are squeezing the right muscles. It is necessary to accurately feel the pressure of the vaginal muscles.

During gymnastics, you can not hold your breath and retract the navel. It is necessary to relax and contract precisely the intimate muscles, and not the buttocks. It is required to breathe deeply and freely when performing all actions.

Carrying a child is a process that requires some preparation. The benefits of the Kegel gymnastic complex are invaluable during pregnancy. You can further strengthen the birth canal - the tissues will become less sensitive. Gymnastics helps prevent ruptures and ensures easy and not very painful childbirth.

At first glance, it seems that it is difficult to learn how to train the muscles of the pelvic floor, but everything is quite easy to master. The main thing is to understand where the necessary muscles are located. The easiest way to do this is during such an intimate procedure as going to the toilet: during urination, try to abruptly stop the process and feel what muscles you did it with - it is these internal tissues that will be involved in all the exercises listed below.

Next, try several times in a row to make tension and relaxation of the detected areas of the perineum. If it turns out to do this without including other muscles (thighs, buttocks, legs) in the process, then everything is done correctly and you can start targeted exercises. Remember that during gymnastics you should not experience any pain!

In order to give birth to a child easily and without complications, it is necessary to perform the following exercises daily:

Lie on your back and lower your arms along the body. The limbs need to be bent at the knees and slightly apart (as during childbirth). Place a thin, flat pillow under your back and head. Muscles should be moderately strained in the perineum. It is required to remember how to delay urination, and repeat a similar action. Muscles should be clamped for 5-10 seconds. Then completely relax and repeat. Exercise is performed 25-30 times.
It is required to imagine that the vaginal cavity is an elevator. You need to try to alternately “climb” up an imaginary tunnel, clamping one “ring” of the vagina, then another. It is necessary to get to the last upper vaginal ring of the tunnel. After each clamping of the muscles of the penis, you need to completely relax.
Intimate muscles should be very quickly relaxed and squeezed in the supine position. Place your palm on the perineum to feel the tension in the desired areas.
This exercise is required to be carried out if the intestines and bladder are empty. You should take a very comfortable position (sitting, lying) and relax as much as possible. Next, you need to hold your breath, begin to gently push, as when visiting the toilet. The muscles of the vagina must be involved in the whole process.

It is required to perform gymnastics correctly and feel the tension of intimate places. If necessary, after a rest and a break, you need to repeat the exercise. Exercise is necessary for the ability to learn to feel the muscles that function during the expulsion of the fetus from the uterus. After training, the attempts will become more intense and with less pain. During childbirth, many unprepared women do not know how to push properly. This delays the birth process and contributes to tissue rupture.

The gymnastic complex prolongs female intimate health, restores the structure of the entrance to the uterus and vagina. It is noted that women who do gymnastics daily experience less pain during delivery.

The main advantage of exercise is the affordable and free strengthening of the uterine and vaginal muscles. So that gymnastics does not cause harm when carrying a child, you need to consult with an obstetrician-gynecologist about its appropriateness. In special cases, classes are postponed until the birth itself. There are also contraindications to the use of gymnastics. Exercises can not be performed with the threat of a breakdown and premature birth.

From 16-18 weeks. it is necessary to refuse to perform the gymnastic complex lying down. It is better to do Kegel exercises for pregnant women while sitting and standing. This will prevent compression of the inferior vena cava.

Kegel exercises with balls

Intimate simulators allow you to make the fitness of the genital organs more effective. The use of jade Kegel balls helps to maintain vaginal strength, vaginal elasticity and continue to experience the intimate pleasures of sex. Moreover, the balls guarantee the correct execution of gymnastics.

The simulator has balls of various diameters. Clean balls are carefully inserted into the vaginal cavity by 2 cm. The simulator cord should be visible from the vagina. To ensure minimal stress on the vaginal muscles, you need to lie down. Balls contribute to maximum muscle contraction. It is necessary to observe a uniform rhythm of contractions and relaxation of the vagina. It is better to perform the exercise in rhythm - 2 seconds tension / 2 seconds relaxation. Then the time interval increases to 10 seconds.

The exercise includes:

Contraction of the pelvic muscles. You need to lift the simulator up with your muscles.
Tighten intimate muscles for 2-10 seconds.
To relax.

Similar gymnastics with balls must be performed daily. The exercise is repeated 10 times before finishing the gymnastics.

Is it possible to train the intimate muscle by doing kegel exercises? The famous female doctor Arnold Kegel (Arnold Henry Kegel) has developed a set of measures aimed at improving the tone of intimate muscles.

It helps to make the muscles of the pelvic floor elastic, eliminate the consequences of childbirth, cure prostatitis and hemorrhoids, age-related changes such as urinary and fecal incontinence.

Today we will tell you how to do them correctly, which main muscle to control for performance and how to prepare.

Technique

A set of training exercises according to A. Kegel is a unique way to restore health. This technique was originally developed for the weak half of humanity.

But when the men experienced gymnastics, they realized how to improve not only the quality of their personal lives, but also their health.

The system allows you to eliminate gynecological, urological, proctological and sexual problems. For women, this is an improvement in the elasticity of intimate muscles, which, with intense training, can be controlled during sex.

A strong sex can also prolong sexual intercourse by pumping up the main muscle. There is no need to allocate a specific time. Training takes place everywhere - in the car (bus), at the workplace and at home.

Exercises for men at home are designed to strengthen intimate muscles. This promotes blood circulation in the lymph, pelvic organs and prevents inflammation of the prostate.

The complex is based on pumping the intimate pubococcygeal (PC) muscle.

How to correctly determine

It is located in the area between the eggs (scrotum) and the entrance to the large intestine. Felt during bowel movements, orgasm, urination;
Go to the toilet, start urinating, now stop the urine abruptly. Now you should feel the muscle necessary for training;
Or during an erection of the penis, try to twitch it.

Benefits of classes

To improve the quality of intimate life, control over erection, thereby prolonging sex;
Elimination of erectile dysfunction, impotence;
Treatment of hemorrhoids, prostate inflammation, urinary and fecal incontinence;
Normalization of blood circulation in the genitals. Applies to those who are constantly sitting.

The set of exercises has limitations. Therefore, before starting, you need to consult a urologist and a proctologist.

Contraindications

Acute inflammatory processes of the prostate and hemorrhoidal veins;
Varicose veins of the lower extremities and intimate area;
Oncological ailments of the genital organs, suspicion of cancer;
Infectious and venereal diseases with acute symptoms.

From the above, it becomes clear how effective the exercises are. Before you start, you need to carefully prepare so as not to harm your health. While doing exercises, video tutorials will teach you how to breathe and perform them correctly.

The function of the PC muscles for the body

Responsible for defecation and urination;
Maintains the sensitivity of the intimate area;
With muscle elasticity, there is no risk of developing urinary and fecal incontinence;
Ejaculation control and orgasm delay.

Gynecologist A. Kegel made a stunning breakthrough in medicine, the PC muscle sways, just like any other of our body.

There will be no results in one lesson, you need to do at least 3 times a week. They will become noticeable after 15-20 days of intensive training, without skipping and with the right approach.

The main tasks that are set during the exercises are to be able to “squeeze”, “unclench”, “push out” and “hold” with the LC muscles and, of course, breathe correctly.

For women at home

Detection of intimate muscles occurs in 2 ways. Go to the toilet, start urinating and stop the process abruptly. Those muscles that are involved in stopping urine are those necessary for training.

If urine continues to leak and you cannot stop it, it means that they are very weak and there is a risk of urinary incontinence.

Palpation. Lie on your side, bring your hand back, put it on the area between the entrance to the rectum and the vagina. When pulling in the PC muscle, the fingers should “follow” it. Or enter them into the genital tract and do the same manipulation, with good intimate muscles they lend themselves inside.

The muscles of the vagina, which are determined by a similar method, work throughout all workouts, no other muscles need to be involved.

It is also important to breathe correctly, do not hold or stop breathing. There should be a deep breath and not a sharp exhalation.

During training in the gym, it is proper breathing that burns fat and strengthens muscle mass. Is it possible to do training and gymnastics on kegel during menstruation? The answer is definitely yes!

Only if you use balls and kegel simulators in parallel, we advise you to refrain during this period, do only gymnastics. During the exercises, you can feel pleasant tides from the contractions of the intimate muscles.

Vagina

"Compression". It is necessary to squeeze the muscles, hold up to 8-10 seconds, unclench for 4-5 seconds. Repeat gymnastics up to 5 sets of 10 times each;
"Compression / decompression". It is done quickly without stopping for 10 seconds, then rest for 5-6 seconds. Continue, perform up to 10 times * 5 sets initially. Every day increasing the number of repetitions;
"Elevator". This exercise is designed not only to strengthen the vaginal and PC muscles, but it also becomes possible to control them. You must reduce them, holding and strengthening with each "floor" stronger and longer.

With sufficient training, reach 4-5 "levels" while holding the muscles up to 10-15 seconds. Perform such repetitions 5 times, increasing the number and intensity of compression with each time.

Perform these exercises in any position, at any time of the day. To achieve incredible results in wumbling and gymnastics of intimate muscles, you need to reach 100-150 repetitions in 1 session.

Then you will not only be able to manage them, but also control the process during sex, giving your man an incredible feeling. For women who have not given birth, training is a great chance for an easy pregnancy and childbirth.

All the exercises that are presented above, you can perform, improving in them every day. Thanks to them, your vagina "adjusts" to the size of the man's penis, allowing him to feel like a king in bed.

How to

To properly perform training, first of all, you need to learn how to catch the intimate muscle.

Adviсe:

Proper breathing is the basis of training. Breathe deeply, exhale easily through the diaphragm;
Do not forget about the intimate muscles, everything should be harmonious - compression, retention, inhalation, unclenching and exhalation;
Do not use other muscles, they are not needed here;
Pause between exercises, so the muscles will train properly;
The first exercises should be done in a lying position. So, the vaginal muscle is better felt in women and the PC muscle in men. After mastering the techniques, they are performed in any position;
To begin with, do not overwork yourself, no more than 3-5 sets, increasing them each time.

Correctly performed exercises are considered when the whole process is performed without pauses in breathing and the full retention of the desired muscle. But it's very easy to learn.

We can say right away that the first workouts will seem difficult, but every time your opinion will change.

Temperamental women during kegel exercises get pleasant sensations, some orgasm.

After childbirth

Rehabilitation and restoration of the body must be mandatory. Therefore, to start exercising, if a woman is a beginner, it is necessary when the uterus is fully reduced.

After about 1-2 months, you can start classes. Gradually, without loading the body with training. Exercises for mom should take place at a convenient time for her and with pleasure.

After completing a course of gymnastics, postpartum complications such as uterine prolapse and urinary incontinence may disappear without a trace.

Many advise starting exercises while still in the hospital, but these tips are more relevant to those women who already know the technique and know how to perform it.

The absence of contraindications after the birth of a child allows you to do gymnastics when possible.

If the birth took place through a caesarean section, it is worth delaying the classes. Exercises are done for mothers in two ways - with vaginal muscles and by combining proper breathing with a set of workouts.

Exercises

Lie on your back. Put your hands above the pubis, breathe with the diaphragm (when you inhale, the abdominal cavity is filled with air). When exhaling slowly, draw in the intimate muscle.

Hold it for 5-7 seconds, relax, for 3-4 seconds. So, at the initial stage, it is recommended to do 5-6 sets of 10 times. After mastering the method, you can go to any comfortable position;
Correct diaphragmatic breathing. Place your hands under the diaphragm, at the moment of inhalation it should rise, exhalation - lower.
During the correct inhalation and elevation of the abdominal cavity, the navel must, on the contrary, be retracted. This will help strengthen the press and restore it after pregnancy;
Compression / decompression. We wrote about them above. Thanks to this exercise, the vaginal muscles regain their former elasticity;
Exercise "lift" in the supine position. During correct breathing, increase and prolong the hour of contraction, reaching up to 2-3 levels at the initial stage. Perform 5 times. Hold the muscle for 10 seconds.
Starting to do gymnastics, it is possible not only to restore the body after a complex process (childbirth), but also to prevent a deterioration in the quality of sexual life.

Methodology

The gynecologist has created a unique and universal recovery tactic that suits any category of people and age. In parallel with the exercises, add balls and simulators.

This will help to effectively and quickly master gymnastics and pump up the necessary muscles. In the initial stages, do 5-6 sets, increase and intensify the compression daily.

Before classes, you need to empty your bladder. If you use simulators, their hygiene is required.

Method number 1

"Squeeze the PC muscle." Standing, lying, sitting, whatever you want. The most important thing in classes is to breathe and squeeze strongly, hold for 5-10 seconds, relax for 4 seconds. Do 5 sets.

Method number 2

"Elevator". On the rise, at each stage, squeeze the muscle strongly. Hold it for as long as your body can (7-10 seconds). Relax for 5 seconds, continuing with renewed vigor. Follow these steps 3-5. Reps 2-5.

Method number 3

Fast "compression / decompression". We have described this exercise above. Having understood the technique, you need to do it quickly and rhythmically, 5 sets of 15-20 times.

During pregnancy: why they are necessary for expectant mothers

For a quick and easy resolution, if you're not already doing them, you can start today.
Those who already perform them professionally, continue, this will allow you to give birth easily and without the use of epidural anesthesia.

Do the exercises according to the same method as we wrote above, adding a few new ones.

Workout:

Horizontal position. Place small cushions or pillows under your lower back and head. Arms along the body, legs bent at the knees. By squeezing the vaginal muscles, hold for 10 seconds, release them. So do up to 5 times 10 contractions and unclenches;
Cat position. Something soft should be placed under the stomach, for example, lean on a sofa or bed. With a pushing movement, we strain the muscle, hold for 5-8 seconds, release.
It is done very carefully, especially for women who have a difficult pregnancy. It will help to properly regulate the muscles during the passage of the child through the birth canal.

Strengthening the pelvic floor muscles

They need to be done according to 3 basic ones - strong compression, “lift”, quick contraction / unclenching.
In whatever position and point you want. At the workplace, sitting, without interrupting the active process, you can combine business with pleasure.

This will not only strengthen and strengthen the muscles, but also disperse congestion. During the day, you can do up to 10 repetitions.

The Kegel gymnastics complex does not have a large list of exercises, performing 3 main and effective ones, you can strengthen the muscles of the pelvic floor.

Most importantly, during training there should be no discomfort, pain and discomfort. Then you should stop doing them and find out the reason.

Urinary incontinence

Do classes during the day up to 10-20 times daily. In any position, with or without kegel machines. This technique will prevent nocturnal enuresis. If using balls, hygiene and handling before training is important.

It is possible to acquire at the initial stages, starting with large sizes, which are well felt so far by inelastic muscles and reaching the smallest when the tone of the vagina appears. You can buy eggs in specialized stores and on the Internet.

Prostatitis

Increasingly, urologists, in parallel with the main treatment, prescribe gymnastics after prostatectomy of the gland. And it justifies itself very much with its high efficiency and elimination of stagnation in the genitourinary system.

The prostate gland is an essential male organ that is responsible for the sexual sphere. It is very important to protect and monitor the prostate so that it does not have to be removed in the future.

Start doing gymnastics now. It will help eliminate congestion, fight unstable erections and resist impotence.

But if this happened and you underwent surgery, then kegel exercises for men after prostate removal will help to quickly restore strength and return to the previous rhythm of life.

There are three basic things to do. Starting with 10 approaches, reaching up to 100-150. Do it all the time.

Haemorrhoids

Very effective for the prevention and treatment of hemorrhoidal veins. Gymnastics is recommended to strengthen the PC muscles, vaginal and rectal muscles.

This will prevent nodules, pain and burning in the anus. Good blood flow to the lymph and veins through exercise will help to cope with the disease.

Kegel exercises are a set of exercises for the pelvic muscles and intimate muscles of women. The developer of this set of exercises is Arnold Kegel (1894-1981), a gynecologist in the middle of the 20th century.

Kegel exercises- These are exercises to increase the tone of the pelvic floor muscles. In everyday life, these muscles are practically not involved, and therefore, over time or under the influence of negative factors, they can lose their elasticity and become weak.

Deterioration of elasticity and weakening of the pelvic floor muscles leads to the fact that the muscles cease to cope with their main function - holding the pelvic organs, which can lead to various diseases, as well as to a deterioration in sexual life.

For long-term maintenance of sexual health, prevention of inflammatory processes in the genital area, resistance to the effects of aging on the body.

For effective preparation for the upcoming pregnancy and successful painless childbirth;

Pregnant women to learn complete relaxation of those muscles that usually prevent the baby from being pushed out during childbirth

For the prevention and treatment of urinary and fecal incontinence;

For recovery after childbirth of tissues that have experienced strong stretching;

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

So, let's move on to the exercises themselves. In order to perform them effectively, you need to determine for yourself where these same pelvic floor muscles are located.

Method one.

When you go to the toilet "little", spread your legs and try to stop the stream of urine without moving your legs. The muscles that are used for this are the pelvic floor muscles.

Method two.

If the first method did not help to find exactly those muscles, then you can try the following: place your finger in the vaginal opening and try to squeeze it. The muscles we need must contract precisely around the finger. In this case, neither the muscles of the buttocks, nor the muscles of the abdomen or back should be involved.

Once you learn to identify the muscles you need, go directly to the exercises.

Option 1

Performing exercises only for compressing the pelvic floor muscles at a different pace.

Exercise 1.

Step 1: Squeeze and release your muscles quickly for 10 seconds, then rest for 10 seconds.

Do this exercise for 3 sets.

Step 2. Squeeze and unclench the muscles for 5 seconds, then rest for 5 seconds, squeezing-unclenching repeat 9 times.

Step 3. Squeeze the muscles, hold for 30 seconds and relax them for 30 seconds, repeat 2 more times.

And repeat step 1 again.

Exercise 2

Step 1: Squeeze the muscles and hold for 5 seconds, then relax, repeat 10 times.

Step 2: Quickly squeeze and unclench the muscles 10 times, repeat 3 times. Squeeze the muscles and hold them for as long as possible (maximum 120 seconds). Rest 2 minutes and repeat the exercise from the beginning.

Exercise 3

Step 1: Squeeze and unclench the muscles 30 times. Then go to step 2, gradually the number of compressions in the first step should reach 100 times.

Step 2: Squeeze the muscles as hard as possible and hold for 20 seconds, then relax them for 30 seconds. Repeat 5 times.

Exercise 4

Start by simply squeezing and relaxing your muscles for 2 minutes, gradually increasing the time to 20 minutes. This exercise must be performed at least 3 times a day.

So, the main thing. If you want to achieve good results, do not forget to exercise regularly, and the more often the better.

Option 2.

Performing not only muscle contractions, but also “pushing” exercises.

Exercise 1. Slow contractions:

Tighten your muscles as you did to stop urination.

Count to three slowly.

Relax.

Exercise 2. Abbreviations:

Tighten and relax your sexual muscles as quickly as possible.

Exercise 3. Push-outs:

Push down moderately, as in a stool or childbirth.

Start training with ten slow squeezes, ten contractions and ten push-ups five times a day.

After a week, add five exercises to each, continuing to perform them five times a day.

Add five to each exercise after a week until there are thirty. Then continue to do at least five sets a day to maintain tone. You must correctly perform 150 Kegel exercises every day.

In order to feel the perineal muscles and check their enlargement, a woman can insert one or two lubricated fingers into the vagina during the exercise.

To enhance the effect, during exercise, you can hold an object in the vagina.

Kegel himself also spoke about the effectiveness of these exercises when performed with a simulator that he invented. This simulator (he called it "Perineum"), firstly, the simulator increased the resistance of the muscles, which gave an additional load and made it possible to more quickly and effectively tone the muscles, and secondly, it gave patients feedback on quantitative changes in strength muscle tension.

In addition, Kegel emphasized the psychological factor of the influence of visible feedback on the effectiveness of exercise, since it is known that when a person sees a steady progress in his activity, the motivation to continue exercising becomes higher.

The results of Kegel exercises without using his device were much less impressive, as the doctor himself confirmed. Now there are many analogues of the Kegel simulator, which you can find in specialized stores if you wish.

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