Which muscles will we train? ( 4 votes, average: 5.00 out of 5)

There are a huge number of exercises that help you keep yourself in shape, look great and just feel great. Today we will look at Kegel exercises in more detail, do not be alarmed if this is your first time hearing this name, we will tell you everything about this complex and its properties.

What are Kegel exercises?

Kegel exercises have a specific direction. Today there are so-called kegel muscles. These include the pelvic muscles, they support the uterus, bladder and intestines. People first started talking about them back in 1948. The famous doctor gynecologist Kegel created a special set of exercises that are aimed at relaxing these muscles. Kegel exercises are mainly designed for women; they help develop the pelvic muscles. It should be noted that these exercises, together with a stretching machine, have a positive effect on a woman’s body.

What are Kegel exercises?

By performing these exercises, the process of controlling urination occurs and sexual intercourse improves.

The exercise is also suitable for men, they, in turn, train their muscles, the main ones being the pubic and coccygeal muscles. Feel free to look for Kegel exercises for men.

The defining feature of these exercises is that they do not last long. They don't take much time. It is enough to spend only a few minutes a day on training. You need to exercise every day. Only then will the result be good. Kegel created this complex to ease the course of labor in women.

There have often been complaints that it is difficult to control urination during pregnancy. The same nuance was noticed after childbirth, in the first months. Kegel decided to make an already difficult period in the lives of women easier. That is why he created this set of exercises. They can be performed not only by pregnant women.

It is thanks to this set of exercises that most women got rid of complications, painful childbirth, and ruptures. They gave birth on their own, without outside intervention. This exercise is also very suitable for non-pregnant women.

It will help them enjoy intimacy with their partner. The sensations will be much better and more pleasant. And the main advantage of the exercises is that they can be easily done at home. Doing Kegel exercises at home is very easy. We'll talk about the rules of execution a little below.

The importance of strengthening the pelvic muscles

A special compression and pushing technique allows you to perfectly train both intimate and pelvic muscles. Considering that in ordinary life these muscles are not used at all, over time they lose elasticity, strength and tone. And for a woman, muscle atrophy can be very, very deplorable. Why does this happen and what are the health risks?

The main task of the pelvic muscles is to hold a woman’s internal organs in a normal position, which is inherent in nature. But childbirth can lead to a woman developing urinary incontinence, uterine prolapse and some other ailments. This significantly affects your sex life and can even lead to depression.

A set of Kegel exercises for women should be learned to perform long before pregnancy and used during the entire period of bearing the baby. Then the baby will be born without any problems. And in intimate intimacy, trained muscles will bring much more pleasure to both men and women.

Therefore, it is worth learning the main thing - to train the pelvic muscles in order to:

• prevent prolapse and prolapse of the pelvic organs;
• prepare muscles for labor;
• recover quickly after childbirth;
• prevent many inflammations of the genital organs;
• increase sexual desire.

It is worth remembering that Kegel exercises are an excellent workout for maintaining a youthful body. Exercises help normalize hormonal levels and enhance the production of the most important hormones in a woman’s reproductive system.

Why do Kegel exercises?

Why do Kegel exercises?
These exercises are performed with the following goals:

1. Get your body in order after childbirth.
2. Increase sexual desire.
3. Add youth to the body.
4. Improving the overall well-being of the body.
5. Prevention and prevention of various diseases that are possible in the reproductive and urinary system.
6. Restoring the elasticity of the walls of the uterus and its skin.
7. improvement of sex life.

Where can I find exercises and rules for doing them?

Today there are a huge number of descriptions of these exercises. You can easily figure everything out on your own. You need to think in advance about the complex that you will perform and then start training. If you don't know where to start, watch the video. There are a huge number of Kegel exercise videos on the Internet. There is a video with theory, there is a video with practice.

Where can I find exercises and rules for doing them?

You will be able to see how to perform the exercises correctly, what needs to be done, what to do and where to start. You can also find pictures, they will also help in performing the exercises.

Today there are coaches, instructors and consultants who will help you perform certain exercises. But, unfortunately, many women are embarrassed to ask for help, since they need to train unusual muscles.

How and when are the benefits of Kegel exercises for women?

Like any gymnastics, Kegel exercises require correct execution, a regular and systematic approach. It is important for beginning girls to focus on isolating and highlighting the pelvic floor muscles, and on their sensations during the process. Subsequently, with experience and practice, the exercises become automatic, which means they can be easily performed in the most ordinary circumstances, everywhere, without attracting the attention of others at all.

To experience maximum results, you need to include gymnastics in your daily routine 3-4 times a day. Each approach does not take much time, and therefore you can do it anywhere - you can do them at your desk in the office, having lunch with friends or relaxing on the couch after a hard day at work, on public transport and in line. To make Kegel exercises a healthy habit, take note:

• they can be carried out during business activity, for example, when regularly checking mail;
• when the first results from exercises appear, motivation increases, but there is also no need to be diligent, otherwise you risk developing pain when urinating or bowel shifts;
• For advice on the correct execution of exercises and for help in identifying muscles, you can contact a gynecologist - he can use special equipment to help the patient identify the right muscles, as well as monitor the correctness of their contraction and relaxation

Many women manage to achieve stunning results in the sexual sphere; some are able to normalize urination and overcome prolapse of the pelvic organs. Other women find themselves frustrated because they do the exercises for several weeks and feel no difference. Firstly, they need to be performed for a really long time (4-6 weeks daily), one might say, constantly. Secondly, once you stop doing these exercises, after a few months the pelvic muscles weaken to their original levels.

Which muscles will we train?

Before you start training, you need to find these muscles in yourself. There are several search options. Once you find them, you can easily perform Kegel exercises at home. The first option is to stop urinating. You will feel which muscles are working at the same time.

Which muscles will we train?

If you don't succeed, there is another option. This is the use of a finger. Place your finger inside the vagina and squeeze it.

You should feel pressure on your finger. If it is, then you have gained the right muscles. These exercises must only be performed with an empty bladder. You must be relaxed and concentrated.

Kegel exercises for women at home

Let's take a closer look at Kegel exercises for women at home. You need to tense your pelvic muscles for about five seconds. Don't think it's very easy. This may be an overwhelming task at first. In this case, you can start with just two seconds. Next, relax the muscles for about ten seconds. It is necessary. Speed ​​will not give results, then we repeat the exercise.

Kegel exercises for women at home

This can be done about ten times. To get good results, you need to practice about three times a day. You can do the exercises anywhere.

You can do this at work, in the car, while reading, watching TV. Just five minutes a day is enough. The results will appear in about five weeks. In some cases it may be earlier. It depends on the woman’s body.

Kegel exercises after childbirth: how to do them correctly

After the birth of a baby, a woman’s body recovers within six months . It is at this time that vaginal muscle training is considered the most effective to prevent prolapse of the uterus, urethra, kidneys and other internal organs. After all, these ailments are quite possible during this period, and therefore you should take care of your health at this time.

You can start doing exercises while still in the maternity hospital. There are no contraindications to exercise during this period if the birth was natural. But after a cesarean section, you should consult a gynecologist before starting exercises.

In order for the body to recover as quickly as possible, exercises must be combined with breathing exercises . This is especially important if there is a possibility of uterine prolapse:

• You need to lie on your back and put your hands on your stomach. At the same time, you should inhale and inflate your stomach. As you exhale, you need to tense your muscles, as if you want to stop the flow of urine, stay in this position for five seconds. Relax and repeat the exercise at least ten times. This exercise not only enhances muscle strengthening, but also improves blood flow for possible varicose veins in the groin area.
• Breathing with the diaphragm. Place your hands under your chest and inhale slowly and deeply through your nose. In this case, it is not the stomach that should inflate, but the chest. After this, you need to exhale slowly, trying to retract your navel as much as possible. This exercise helps strengthen the abdominal muscles, not the intimate ones. It's very useful.
• Slow and fast compressions from the basic complex.

Regardless of age, every woman should do . Moreover, they can be done at home; numerous videos help with this perfectly. After all, this set of exercises is optimal to strengthen muscles and restore health after childbirth. And besides, exercise helps make family sex life much brighter and richer.

Kegel exercises for pregnant women

These exercises are actively used by pregnant women. You can perform Kegel exercises for women at home.

The simplest option is the lift exercise. You will need to tighten your pelvic muscles and lift them, as if an elevator is going up. Then we lower them in the same way. Remember that the exercises must be performed lying down or standing. The lying position is suitable for early pregnant women. Starting from the 16th week you need to exercise while standing. If this is difficult, then the sitting option is allowed. There are specialized clinics that conduct this exercise with mothers.