"Intimate gymnastics": Kegel exercises

Most women regularly work out in the gym, exercising their muscles to look beautiful. But, more often than not, exercises to strengthen the muscles of the pelvic floor are forgotten. However, it is these exercises that are very important, since such training helps to avoid many problems and significantly improve well-being. Kegel exercises help keep your pelvic floor muscles in place.

How to do Kegel exercises

Kegel exercises can be done in any setting. For example, while at work, on the street or at home. At the same time, none of the others will notice anything. Where do you start? It is necessary, first of all, to feel the muscles. The easiest way is to do this while urinating. It is necessary to periodically stop the stream, straining the muscles for this. Not everyone succeeds in doing this the first time, but with a little practice, everything will certainly succeed. There are several types of Kegel exercises that we will talk about.

Kegel exercises for women at home

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

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

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

Kegel exercises during pregnancy

During pregnancy, it is very important to engage in muscle strengthening, which significantly affect the general condition of a woman. The exercises above are ideal for this. During childbirth, these skills help to "block" those muscles that interfere with pushing the baby out, relax and strain in time.

Considering that physiologically the pelvic muscles are slightly weakened during pregnancy, Kegel exercises help to keep them in good shape. This is especially noticeable in the last months of pregnancy, when the load on the uterus is quite large. Also, training in the postpartum period has a positive effect, since wounds heal faster, and muscles come into shape much earlier.

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

Kegel exercises for urinary incontinence

For urinary incontinence, Kegel exercises are the easiest, cheapest and most effective way to correct the problem.

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

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

Kegel exercises - reviews

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

1. No need to spend money on training.
2. Exercises can be performed discreetly in all conditions.
3. During exercise, sensations during sex significantly improve (not only for women, but also for men).
4. Treatment and prevention of urinary incontinence.
5. Tissues stretched after childbirth regenerate faster.
6. Relief of painful sensations during childbirth, as a woman learns to control the muscles, relaxing and straining them in time.
7. According to gynecologists, the development of inflammatory processes in women who do Kegel exercises is much lower than in those who do not practice this technique to maintain muscle tone.

Kegel exercises for women - video

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

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