The pelvic floor muscles are practically not involved in everyday life, so over time (especially after childbirth) they lose their elasticity. This can lead to the fact that the muscles simply cease to cope with the main function – maintaining the pelvic organs. This can lead to various diseases, as well as to a deterioration in sexual life. But these problems can be avoided by regularly performing a set of Kegel exercises.
Kegel exercises are the most well-known training method for increasing the tone of the pelvic floor muscles that supports the uterus, bladder, rectum and small intestine. The technique was developed and described by the gynecologist Arnold Kegel, known in the 20th century, after which the group of muscles of the pelvic floor began to be called “Kegel muscles”.
Who is shown Kegel exercises
In fact, every woman who wants to keep her pelvic organs healthy can do these exercises.
In general, this technique was developed for:
Who is contraindicated in doing Kegel exercises
Before you begin to perform Kegel exercises, you should empty the bladder. These exercises can be done sitting, lying or standing – in any position. For a noticeable effect, doing the exercises is enough 3-4 times a day, 5-40 times per approach.
Squeezing is the main movement of all Kegel exercises. To understand which muscles you will need to train and constantly contract is quite simple: you can feel them during the suspension of urination.
How to do Kegel exercises at home
When performing Kegel exercises, avoid straining other muscle groups – buttocks, thighs, or abdomen. With each approach to the exercises you need to breathe and in no case hold your breath. This will help to relax and achieve the best results (most women feel the result after 4-6 weeks). Below is a set of five Kegel exercises.
1. Exercise “Hold”
Reduce your pelvic floor muscles for 5-10 seconds, and then relax. Repeat 10 times four times a day and gradually increase the number of repetitions to 50 four times a day.
2. Reduction exercise
Rhythmically contract the muscles of the pelvic floor for 5 seconds, then relax them and rest for 5 seconds. Do 3-5 sets of 10 reps. Gradually increase your muscle retention time to 10 seconds.
3. Exercise “Elevator”
Imagine that you are riding in an elevator, constantly moving up and down. Start straining your pelvic floor muscles and increase the tension when lifting the elevator higher and higher. When you reach the top floor, gently relax your muscles, pausing on each floor and imagining that the elevator is returning back to the first floor. Then take a trip to the basement where your pelvic floor muscles are completely relaxed.
4. Exercise “Waves”
In this exercise, not only the vaginal muscles, but also the anus muscles will be involved. To perform it, you need to contract the muscles of the vagina, then the anus, and relax them in the same order. Reductions can reach a duration of 10-20 seconds.
Before performing it, be sure to first cleanse the intestines. Relax, hold your breath, then push a little, as if emptying. You can try to do this exercise in different positions – lying, sitting, squatting or on all fours. Doctors also recommend combining this exercise with breathing exercises.
Perform these five exercises every day, and after a while you will get a fantastic result!