Kegel exercises
Kegel exercises is a set of exercises for the intimate muscles of women and the muscles of the pelvic floor. The famous gynecologist Arnold Kegel invented and developed these exercises in the middle of the 20th century.
Kegel exercises help to tone the pelvic floor muscles. Unfortunately, in everyday life, a person practically does not use these muscles, therefore, with age and under the influence of various negative factors, they become weak and lose their elasticity. As a result, weakened and elastic muscles cease to cope with their main function - to hold the pelvic organs, which contributes to the development of various diseases, and also significantly impairs the quality of sexual life.
Initially, it was recommended to perform Kegel exercises for women for whom it was difficult to control urination. But the positive results were not slow to affect sexual health, and not only women, but also men. According to reviews, Kegel exercises increase the tone of the vaginal muscles, which has a positive effect on the work of the entire genital area.
Who is recommended to do Kegel exercises?
According to reviews, Kegel exercises are useful for all people, but they are especially necessary:
- as an effective preparation for the upcoming pregnancy, as they facilitate easy and painless childbirth;
- for the prevention and treatment of fecal and urinary incontinence;
- to restore the tissues of the perineum in the postpartum period, which have experienced severe stretching;
- for the prevention of inflammatory processes in the genital area, long-term maintenance of sexual health and resistance to the aging process.
To date, the benefits of Kegel exercises for pregnant women have been proven, since in the process of performing them, a woman learns to completely relax those muscles that, as a rule, interfere with pushing the baby out during childbirth.
How to do Kegel exercises correctly?
You can perfectly do Kegel exercises at home, as well as in any public place (sitting at work, having lunch in a cafe or just driving your own car). However, first of all, it is recommended to learn how to perform Kegel exercises at home, where you can fully concentrate on the process of performing, after which you can safely proceed to performing them in public places.
As practice shows, about a third of those wishing to train intimate and pelvic muscles perform Kegel exercises incorrectly. Therefore, at the first stage, it will not be superfluous to contact an instructor or doctor. It is recommended to start exercising after emptying the bladder. So let's get started:
- Compression. Squeezing the muscles must be done slowly. Concentrate on the muscles that surround the urethra and vagina, and slowly squeeze them as you usually do when you want to stop urinating. Count to three and relax your muscles completely.
- Reduction. It is necessary to squeeze and unclench the muscles of the vagina as quickly as possible.
- Ejection. This Kegel exercise is also suitable for men. To do it, you need to push, as in the act of defecation.
- "In the elevator". Before you start mastering this exercise, you need to master the previous ones well. Imagine that you are riding an elevator. Gradually tense your pelvic floor muscles, imagining that you are climbing up to a new floor. Having reached the maximum tension, you kind of took the elevator up. Now begin to slowly relax your muscles, imagining that you are moving down the elevator. This exercise teaches you to consciously control your pelvic floor muscles.
Useful information for those wishing to master Kegel exercises
Despite the fact that at first glance everything seems pretty easy, Kegel exercises, according to reviews, are far from so simple. Untrained muscles get tired quickly, and it often happens that more trained muscles of the buttocks, abdominals and inner thighs begin to join the work. That is why you should not start exercises with heavy loads, but it is better to increase them gradually.
Begin the exercise with a few slow squeezes, contractions, and expulsions and do them several times throughout the day.
Be sure to watch your breathing while you exercise. It should be natural and even. Ideally, exercise up to 200 times every day. It is best to train yourself to do them at the same time. For example, they woke up and, without getting out of bed, did a compression exercise. We brushed our teeth - did a contraction exercise, and so on. This will help you get used to a particular ritual.
Kegel exercises can be improved over time. In this aspect, undoubtedly, women are more fortunate. So, for example, while doing Kegel exercises for women, you can place an object in the vagina. And especially resourceful people manage to combine the useful with the pleasant, using sexual attributes for these purposes.
What does Kegel exercise help to achieve?
For pregnant women, Kegel exercises promote faster and more painless childbirth and also help to quickly restore vaginal muscle tone in the postpartum period. Kegel exercises for men allow you to strengthen erection and learn how to manage ejaculation. And Kegel exercises for women teach them how to manage their own orgasm and give maximum pleasure to their partner.
Found a mistake in the text? Select it and press Ctrl + Enter.
