How often do women attend fitness clubs or give their muscles attention at home? Most of us, in order to keep our figure in shape two or three times a week, spend several hours training. But how many women know that exercises are needed not only for the hands or feet, but for the intimate muscles? Unfortunately, not much.
Kegel Exercises
One of the mid-20th century gynecologists Arnold Kegel developed a set of exercises for the pelvic floor. Kegel exercises for women increase the tone of those muscles, which in everyday life are practically not involved, which leads to a loss of their elasticity and strength. Such consequences can provoke the fact that they stop coping with their main task - supporting the pelvic organs, which in turn leads to the development of various diseases and the deterioration of sexual life.
Gymnastics Kegel for women must necessarily be done if you want:
- prepare for the upcoming pregnancy;
- learn to completely relax the muscles for painless and successful delivery;
- to conduct preventive maintenance or treatment of incontinence of a feces or urine;
- after birth, restore tissues that were prone to severe stretching;
- to prevent or treat pancreatitis of the pelvic organs;
- maintain their sexual health.
Muscles
To make the complex really effective, before you do Kegel exercises, all women need to determine where the pelvic floor muscles are located. Firstly, when you go to the toilet "on a small", without moving your legs, you need to try to stop the jet of urine. It is those muscles that will be involved in you, and are the muscles of the pelvic floor.
It happens that this method does not help to find those very muscles and the woman still does not understand how to do Kegel exercises. In this case, you need to put your finger in the vaginal opening, and squeeze it. Those muscles that we need for Kegel's vaginal exercises should be compressed around the finger, while note that neither the abdominal muscles, back muscles or buttocks should be used.
To do Kegel exercises to strengthen the muscles, you need to start with ten slow contractions, ten cuts and ten ejections and at least five times a day. In a week, it is necessary to add 5 exercises to each and continue to perform them five times a day. So Kegel exercises for the vaginal muscles should reach 30. To strengthen the effect achieved in the future, you can keep special balls during the execution of the complex in the vagina. In order to understand if Kegel exercises help, after a while you can check the increase in perineal muscles by inserting one or two fingers into the vagina.
Kegel complex for pregnant women
Pregnant exercises Kegel for vaginal muscles need to start doing at the earliest possible dates, doing each 20-30 times daily. The future of mummy is to remember that their goal is not to create the maximum power tension, they just have to learn to feel and control the work of the pelvic muscles.
When pregnant, Kegel's method allows:
- effectively use the muscles in the process of childbirth;
- avoid tissue ruptures;
- faster recovery in the postpartum period.
The biggest advantage of such exercises is their accessibility, but, unfortunately, not every pregnant woman is shown such
Kegel complex consists of three main exercises:
- slow compression - to perform them you need to strain your muscles, slowly count to 3 and relax.
- reduction - you need to strain and relax your intimate muscles at a fast pace.
- pushing out - to do this exercise, lightly push down, as in the chair.