Kegel exercises for women at home

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.

Benefits of Kegel exercises for men

What are the benefits of Kegel exercises for men and results:

time in bed increases and early ending is under control;
blood supply to the hollow organ improves, which increases rigidity;
The “muscle of love” technique allows you to experience pleasure and sensations in bed;
the risk of prostate disease, prostate adenoma disappears;
the risk of prostatitis is prevented;
eliminates the risk of diseases associated with urinary or fecal incontinence;
blood circulation in the pelvis improves;
libido and sexual activity increases;
the angle of inclination is restored, it becomes sharper, as at a young age;
the risk of developing hemorrhoids disappears.

How to find the right muscles

Now you know that Kegel exercises to strengthen the pelvic floor muscles are the basis for a healthy sex life for a couple . But the question immediately arises: how to find these same muscles? Where are these pelvic muscles located if they are not used or felt in daily life? And this is true; at the first stages of doing the exercises, it is almost impossible to feel these muscles. Therefore, there are two ways that help to accurately determine the location of these muscles:

Natural method. With it, you can feel the necessary muscles while urinating. As you empty your bladder, try to stop the process by squeezing the muscles around your vagina. If you succeed, then remember which muscles contracted. Then you can contract and relax them throughout the day at any convenient time.
Palpation method. Lie on your side and place your fingers in the perineal area from behind, from the back. Contract your pelvic floor muscles and hold this position for six seconds. During the exercise, the hand should retract slightly inward. Another option for the exercise is to insert moistened fingers into the vagina. When the muscle fibers are tense, they should sensitively wrap around your fingers.

During training, it is very important to distinguish the work of intimate muscles from the work of the muscles of the back, buttocks or anus. Gradually, you will develop a reflex skill , and while the training is underway, you should be very careful to ensure that you are using exactly the right muscles.

3-step workout for men

The muscle being trained surrounds the prostate. Thanks to the ability to relax and tighten the so-called "love muscle", representatives of the stronger sex can stop involuntary ejaculation (expulsion), except for other positive aspects that have been mentioned.

To be successful, you need to maintain your sacred muscles through daily training.

Step one

The first step of training is to tense and relax your love muscles. Should be set to maximum for 3 seconds. After finishing, relax.

Everything stated above is the first step or cycle. It must be performed 20 to 30 times during the day, and subsequently increased to 50 times within seven days.

The exercise should be performed once a day for 2 weeks.

The advantages of this practice are that you can do it anywhere: on the subway, bus, office - no special conditions, no devices, or a long period when a person is distracted by urgent issues will interfere.

Step two

The golden rule: muscles should only be pulled individually.

Effective Kegel exercises for home workout

Slow contractions should be performed in the following order, remembering that at the beginning of the workout you should keep your fingers in the perineum from behind to control the correct execution of the exercises:

Slowly squeeze and hold in this position for six seconds;
relax for ten seconds;
You need to repeat the exercises at least fifteen times.

Quick contractions are performed in the same order, but a little differently - you should perform at least ten quick contractions in a row, relax for ten seconds. The number of repetitions of this exercise should also be at least fifteen.

Every day you need to perform at least five workouts at a slow and fast pace. In order to achieve the desired results, you may need to perform up to two hundred contractions per day. It will be quite difficult to perform such a workout, because untrained muscle fibers are very weak. But the results will not be long in coming: within a few weeks you can notice significant changes in your health.

Women who have not yet given birth may also benefit from doing Kegel exercises. They are great for strengthening the pelvic floor muscles. First you need to contract your pelvic floor muscles and hold them in this position for three seconds. The exercise should be repeated at least fifteen times.

As the muscle fibers strengthen, you can gradually reduce the number of repetitions. The most difficult days will be the first four days, during which you should perform the exercises regularly and at the same pace . On the fifth day, the muscles will be fully functional, which means the exercises will not seem so tiring.

Additional abdominal exercises

How to strengthen the walls of the uterus and abdominal muscles? To do this, you need to perform strengthening gymnastics for the vagina according to Yunusov.

This type of gymnastics includes the following exercises:

"Mill". Stand with your feet shoulder-width apart, bending to touch your left foot with your left hand, then your left foot with your right hand.
Pelvic with large amplitude.
Body turns.
Spring squats.
Lying with your back on the floor, bend your knees and spread them apart. Bend your knees, stretching your perineal muscles.
Sitting on the floor, legs straight, slide to the surface, squeezing the muscles of the perineum. Relax your muscles as you lift your legs.
"Bridge for the buttocks." Lying on your back, bend your knees, pushing them close to your buttocks. Raise your buttocks without lifting your shoulder blades off the floor.
"Bike". Simulation of pedaling while lying on the floor.

Kegel exercises for pregnant women

For every woman, pregnancy and childbirth are a joyful and important moment. And not only the success of childbirth, but also the woman’s future health will completely depend on how well the body is prepared for this step.

And Kegel exercises, which can be performed at home, are great for strengthening muscle fibers and preparing a woman’s body for childbirth. During pregnancy, the uterus gradually stretches and the muscles lose elasticity and tone. But it is they who, during childbirth, will help the baby to be born, pushing him out. And if you constantly train, then childbirth will be easy and without ruptures .

That's why there are Kegel exercises for women that you already know how to do. But which of them are suitable for a pregnant woman and why they are needed:

Slow compression. It perfectly helps strengthen muscle fibers. You should perform at least ten exercises at a time. It should be done lying on your side.
The second exercise is the same compression, but lying on your back.
First, you should take the posture of a woman in labor - spread your legs and bend them at the knees. Place pillows or folded towels under your back and head. After this, you need to tense your muscles as if you want to stop the flow of urine. Hold this position for at least ten seconds. Relax and repeat this exercise. You need to do at least eight approaches.
This exercise is considered quite difficult and is called “lift”. Imagine that your vagina is an elevator shaft, because it is made up of muscle rings. Gradually mentally rise from ring to ring, starting from the bottom row. Stay on each floor for a while, gradually increasing the tension. When you get to the top, squeeze your muscles as hard as possible and hold in this position. And after that, begin a gradual descent down, slowly relaxing each ring.
Excitement. Squeeze your vaginal muscles tightly and immediately relax them. After this, you need to squeeze the muscles of the anus and relax it. You need to perform this exercise at least five times.

If you regularly perform a set of exercises for pregnant women, you can not only significantly reduce pain during childbirth, but also avoid many health problems after childbirth. And the body’s recovery will take place quite quickly. This way, your birth will be quick and painless.

And such workouts also help maintain muscle tone and prevent your sex life from fading away. After all, this often happens after childbirth and significantly harms family life. And the stimulation of female sex hormones during training is much more active, which means that the woman retains youth and beauty.

But it is worth remembering that training can only be started after consulting with your doctor, because during pregnancy many women are at risk of miscarriage. And besides, after the 18th week of pregnancy, exercises should only be done in a standing or sitting position. This will help relieve pressure on the inferior vena cava.

Indications and contraindications for training the pelvic floor muscles

Therapeutic gymnastics for the pelvis during uterine prolapse is indicated for preventive purposes for women over fifty years of age, mothers of many children who have perineal injuries. For therapeutic purposes, exercise therapy is necessarily included in the therapeutic regimen for the treatment of prolapse of the first and second stages.

Before starting the course, you must consult with your doctor. There are cases when the use of strengthening gymnastics becomes unacceptable. Such situations include:

Development of acute inflammatory processes. Any physical exercise helps improve blood circulation and spread infection throughout all internal systems.
A history of cardiovascular diseases. In this case, even the slightest load can cause an attack of heart failure.
Prolapse of the pelvic organs outside the vagina. A careless sudden movement will certainly intensify the symptoms and cause pinching of the prolapsed organ.
The presence of a benign or malignant formation. Increased blood circulation nourishes tumor tissues, so they grow quickly.
An operation involving opening the abdominal wall. The use of physical therapy in this case becomes possible only after complete restoration of the damaged tissues.

If there are no contraindications, you can begin the first part of the treatment. Doctors recommend emptying your bladder before exercising and watching a video in advance where professional athletes show how to do this or that exercise correctly. This will improve the effectiveness of treatment. It is better to practice in a ventilated room.