Kegel exercises to strengthen muscles

You can feel the muscles that need to be strengthened with Kegel exercises this way. When you urinate, try to interrupt it. These are the muscles that you have strained, and you need to train them.

Today, women do everything - they go to gyms, do pole dancing, play football, tennis, even do face building. But... they forget about very important muscles for the time being. Exercising the perineal muscles is as important as swimming, running or doing abdominal exercises. This exercise has existed since the early 1940s. It was invented by gynecologist Arnold Kegel so that women could control the perineal muscles. His goal was to prevent uncontrolled urination in women (and this is a very common problem in women over forty). But over time, it became clear that these exercises help solve other health problems.

Who needs to do Kegel exercises without fail, without fail and urgently:

1. For pregnant women and those who have had repeated difficult births
2. For those women who have been diagnosed with the first or second degree of prolapse of the vaginal walls and uterus.
3. For those who suffer from urinary incontinence.
4. For those who want to strengthen intimate muscles and experience a new quality of sexual life.

Now you can move on to Kegel exercises to strengthen the muscles.

All exercises are divided into three groups - compression, pushing and contraction.

First, try to squeeze and unclench the muscles of the perineum, consciously controlling the process. And do it the same way as when interrupting urination. But you only need to squeeze the muscles for up to three seconds, keeping them in maximum tone. Then you can relax. Now the technique of muscle contraction - do the same, but quickly tone-relaxation, tone-relaxation. This should be done at the fastest pace you can, for a minute to begin with. The last series of exercises is pushing. Women need to repeat what you did during childbirth - push, trying to push something out of the perineum. Push not with all your might, but as long as possible.

These are the three main Kegel exercises that you need to master. These exercises will help you, you will not have urination, as for example, with a strong cough or an unexpected sneeze (many women know these awkward moments). Try to insert a finger into the vagina, and you will feel the force of compression. And you will understand how much you need to contract the muscles. The positions in which you need to do it can be different - some manage to do Kegel exercises on the go. In trainings, people do the exercises both lying down and sitting.

To begin, do each of the above exercises ten times, and repeat the entire cycle, say... three times a day. But still, five is better. Five times during the day. Week after week, do the exercises and increase the number of approaches - first to fifteen times in one approach, then to twenty, then to thirty.

You will feel the difference very soon. Especially two things - urinary incontinence and.. sex. You will have complete control over yourself THERE and enjoy this control, experiencing new sensations.

Experts recommend stopping at 150 exercises (all three types in total) during the day.

You can do Kegel exercises anytime without being noticed - in transport, at work during a break. The main thing is not to give up.

[ 1 ], [ 2 ]