Initially, Kegel exercises were invented for women who had diseases associated with the omission of internal organs. As a result, after some experiments, it was possible to determine that they allow improving the quality of intimate life. Many women noted that Kegel exercises for pelvic muscles helped to increase libido, improve sensations during sex, and also allowed to regulate orgasm .
Gymnastics Kegel, strengthening the muscles of the pelvic floor
Famous gynecologist America Kegel suggested exercises that would help women to strengthen the muscles of the pelvis and perineum. The complex helps to get rid of or acts as a prophylaxis for the omission of the uterus , urinary incontinence, etc. Another advantage is the ease of performing, which allows you to hold gymnastics in any place and position. With regular exercise, the production of hormones normalizes, which has a positive effect on overall well-being.
Exercises Kegel for the muscles of the pelvic floor:
- The simplest exercise, which is especially effective in the process of getting rid of involuntary urination. It is necessary to perform muscle contractions and relaxation. To make it easier to identify them, conduct an experiment: during urination, squeeze the muscles to stop the jet, and then relax. Thus, you will feel which muscles should participate in this exercise. At the first stage it is recommended to perform the exercise within three seconds. In a week time can be increased and in the end it is necessary to reach 20 seconds. You can vary with the intensity of compression and relaxation, do delays, etc.
- The next exercise Kegel for the pelvic day - pushing. The task is to strain the muscles, as with attempts at stool or during labor. Perform fast stress and relaxation. Start with 15 repetitions and
increase the amount. - The most difficult exercise Kegel to strengthen the muscles of the pelvic floor is the "elevator". It is based on the gradual compression of muscles, as if the floor behind the floor. After each reduction, it is necessary to make a delay of 5 seconds. When it will be possible to climb to the 5th-7th floor, the relaxation is carried out in a similar way. In general, the muscles of the pelvic floor need to repeat the work of the elevator, which stops on each floor.
You need to start from an easy level, so as not to feel discomfort, because the muscles should get used to. To achieve good results, regularly increase the load by increasing the number of repetitions.