Intimate gymnastics for women, kegel exercises. Intimate kegel exercises for the pelvic floor muscles. Age and weakening of the PC muscles

And also for the muscles of the core and shoulder girdle are known to everyone, but have you ever heard of training intimate muscles? But they are the ones who directly influence the sensations during intimacy.

Why are Kegel exercises necessary?

Kegel exercises are a complex developed by the American doctor Arnold Kegel for the treatment of urinary incontinence.

The purpose of the complex is to strengthen the muscles of the small pelvis and pelvic floor, which are used extremely rarely in the process of life and can therefore lose elasticity and tone.

As a result, the support of the pelvic organs weakens, and health problems arise - from urinary incontinence to uterine prolapse. In addition, weakening muscles negatively affects a woman’s intimate life.

But is it possible to perform Kegel exercises during prolapse or after removal of the uterus at home or does this require specialist supervision?

Of course, it is better to consult, but these exercises themselves are not difficult, and you can find special exercise machines for intimate muscles on sale, so you can practice at home.

Periodically doing exercises according to Dr. Kegel’s system is useful for everyone, but there are categories of women who simply need such exercises.

Who benefits from Kegel exercises:

1. Women over 40 years old
2. Overweight people
3. For young mothers for quick recovery after childbirth
4. Women suffering from urinary problems
5. Pregnant women, because exercises help prepare for childbirth and ease the birth process

In addition, classes will help improve intimate life, in the treatment and prevention of pelvic organ prolapse, preventing inflammatory processes and “women’s” diseases.

And the most important thing is that you can perform the complex anywhere, even while doing ordinary household chores.

You don’t have to be alone to carry out the training - the work of the pelvic floor muscles is not externally manifested in any way, others will not notice anything.

Regardless of whether you exercise or not, the first thing to do is to understand where the very muscles that we will load are located.

This can be done in two ways:

Method No. 1

1. To localize the muscles, try to simulate holding back the urge to urinate. Or even simpler: during your next visit to the toilet, make a conscious effort to stop urinating.
2. It's not as simple as it seems. It is these muscles that we will train.
3. It is impossible to constantly exercise during hikes “in a small way” - this disrupts the natural mechanism of urination at the nervous level. Roughly speaking, there is a “de-synchronization” of work nervous system these muscles.
4. As soon as you find the right muscles and realize that they can actually be controlled, stop experimenting and start Kegel training.

Method No. 2

1. There is another method of finding the muscles we need: to do this, insert a finger into the vagina and try to squeeze it as much as possible stronger by force internal muscles (there is no need to strain your stomach).
2. You will feel that the anus is being pulled up, and the muscle ring is wrapping around your finger (how tightly it depends on the condition of the internal muscles).

10 basic Kegel exercises for women at home

This complex is also suitable for women with urinary incontinence and weak intimate muscles.

Some techniques can also be used during pregnancy. It is important to remember that the therapeutic effect will only be maintained with regular and constant training.

The first classes can be short and simple, but later the load needs to be increased. We repeat each exercise 15-20 times.

Exercise No. 1

We stand in a knee-elbow position, with our head resting on our hands. We strain the intimate muscles upward and inward.

Exercise No. 2

Lying on your stomach, pull your leg forward a little. We tense and relax intimate muscles.

Exercise No. 3

Lying on your back, bend your knees and spread them apart, as during childbirth. We relax and tense the muscles again.

Exercise No. 4

We sit on the floor in a position close to the lotus position. Keep your back straight. We strain the pelvic muscles upward and inward, while trying to feel as if you are lifting off the ground.

Exercise No. 5

We stand up straight and lean forward about 45 degrees. We spread our legs apart. The hands are positioned as in the photo. We also strain and relax the muscles upward and inward.

Exercise No. 6

We take a cat pose. By bending your back down, you relax your intimate muscles; in the opposite direction, you tense them.

Exercise No. 7

We lie down on our backs. We raise our legs at an angle of 90 degrees, then lower them lower and try to place them as deep as possible behind our heads.

Exercise No. 8

Now we move to the bridge position. Raise the buttocks to the top, tensing the intimate muscles. We go down and relax. For this and the following exercises, you can use a fitball.

Exercise No. 9

We roll over onto our stomachs. We rest our hands on the floor, our feet lie on the ball. As you exhale, we move the limbs and squeeze the buttocks, while inhaling, we move them apart and relax.

Exercise No. 10

We lie down on our back again. We wrap our legs around the fitball. As you inhale, lift the ball up with your feet, and as you exhale, lower it.

Reviews of Kegel exercises for women indicate that at home you can achieve sustainable improvement in muscle condition. This means that problems with urination, if they do not go away completely, will decrease significantly.

Kegel exercises at home for pregnant women

Why train intimate muscles, you ask? Here's why: during pregnancy, under the weight of the growing uterus, the pelvic floor muscles lose elasticity, stretch, and weaken. Some areas atrophy, others become “pinched.”

And if you may not notice all this before childbirth, then in the postpartum period it will come back to haunt you more than clearly.

And if your muscles weren’t strong enough before pregnancy, you definitely shouldn’t expect them to recover on their own after giving birth.

In addition, during pregnancy, training the pelvic muscles helps to better prepare for childbirth. Trained, strong muscles work more actively, which means childbirth will go faster.

With the help of exercises, the internal muscles become stronger and more elastic, and during childbirth the risk of injury and rupture is reduced.

The sooner you start practicing Kegel exercises, the better.

Kegel exercises for women, performed at home, will also be useful with twins, because in the case multiple pregnancy The load on the muscles only increases.

Like any other exercise stress During pregnancy, Kegel training requires a preliminary consultation with a gynecologist.

The simplest version of the exercises: alternately tense and relax your intimate muscles, lingering in the “extreme” positions for a few seconds.

It is important to remember that you do not need to strain your abdominal muscles, thighs or buttocks. Only the muscles of the perineum work.

During early stages of pregnancy, exercises performed while lying on your back are good. But from the 16th week it is better to switch to those that are performed in a sitting or standing position.

This is important because an enlarged belly when lying on your back can put pressure on the veins located along the spine, as a result of which the blood supply to the fetus deteriorates.

By the way, this is why in the second half of pregnancy it is better to sleep on your side rather than on your back.

A set of Kegel exercises for pregnant women

Hold

1. Lie on your back, bend your knees, relax your arms and place them in a comfortable position.
2. Slowly tighten the muscles of the perineum and hold for 5-10 seconds at the point of extreme tension, then relax, rest for a few seconds and repeat.

Elevator

1. The point of the exercise is to slowly and gradually compress and relax the muscles of the perineum.
2. Think of your vagina as an elevator that slowly rises (muscles contract) and descends (muscles relax).
3. Don’t forget to linger for a couple of seconds on the “floors” - the more there are, the better. Perform several up-down cycles with rest breaks.

Waves

1. The point of the exercise is to move the muscles in a “wave”, with the internal muscles of the vagina first tensed, and then the external ones (near the anus).
2. Relax the muscles in the reverse order. The exercise is quite difficult for beginners, so don't be discouraged if you can't do it right away.
3. As a result, you will learn to feel your muscles better and control not only the external, but also the deep muscles of the pelvic floor.

Repeat the exercises every day at any convenient time and within a couple of months you will notice progress - the exercises will become easier and easier.

Kegel exercises for women at home with balls

If regular exercises don’t seem enough to you and you want to reach an “advanced” level, try using exercise machines in the form of balls or cones with laces.

You can find a whole range of vaginal balls on sale: from light and large for beginners to very small and heavy ones for those who need increased loads.

It’s easy to train with balls: you just need to place the exercise machine in the vagina, leaving the lace outside, and try to squeeze and “pull” the muscles inward and upward, and then slowly unclench them, “pushing” the exercise machine out.

At the same time, it is important not to push or strain the abdominal muscles - only the internal muscles work. Or even simpler - with the ball inside, go about your normal activities, trying to hold it with muscle strength so that it does not fall out.

For beginners, it is better to choose the lightest ones and gradually move on to heavier balls.

As a result of training, you will learn to consciously control the internal muscles of the vagina, which will have a positive effect not only but also on your life.

Of course, after each workout, the ball must be washed thoroughly and thoroughly treated with an antiseptic before each use.

In addition, if necessary, you can use a lubricant to make insertion of the ball inside easier and not cause discomfort.

The use of simulators - jade eggs, balls or cones - is contraindicated during pregnancy, immediately after childbirth or in the first six months after surgery on the pelvic organs.

Regularly performing these simple exercises does not require special skills or privacy - they can be done at any time, anywhere, completely unnoticed by others.

The result of such “invisible” training will be more than obvious - you will feel it after a couple of months of regular training.

To better understand the technique of performing Kegel exercises at home and their benefits, watch this useful video:

One of three modern women suffers from delicate problems associated with weakened pelvic floor muscles. Hence - urinary incontinence when laughing or sneezing, prolapsed uterus and internal organs after childbirth, displeasure from intimacy.

Many are embarrassed to talk about this, not realizing that there is a simple and effective solution found in the middle of the last century in the United States of America. In 1948, gynecologist Arnold Kegel developed a set of exercises for women, which were later named after him.

Gymnastics using the Kegel method is designed not only to preserve women's health. Men who have problems with potency or urinary incontinence can also practice.

What are Kegel exercises for?

Classes using this method are useful not only for women who have given birth. Training helps restore health for both girls and older women.

Over the years, the body loses elasticity and the skin becomes less elastic. The same thing happens with muscles - their tone decreases. Women need Kegel exercises to prepare for childbirth, recover after the birth of a child, get rid of problems of the genitourinary system and improve their sex life.

What Kegel exercises do:

• prevention (and treatment) of prolapse and prolapse of the pelvic organs;
• prevention of urinary incontinence;
• preparation for childbirth and recovery after childbirth;
• prevention of inflammation of the genital organs;
• increased sexual desire.

How to do them correctly?

First you need to identify the muscles that need training. To feel them, try to forcefully complete urination. Repeat the contractions 3-5 times without feeling the urge to urinate - this way you will identify “those” muscles. Another way to find the intimate muscles is to insert your finger into the vagina and try to squeeze it.

Conditions for safe training:

• bladder must be empty;
• you need to take a comfortable position;
• It is important to exclude distractions (phone calls, for example).

Basic exercises

1. Abbreviations

Lying on your back, squeeze the muscles of the intimate area for 3-4 seconds. Gradually increase the compression time to 10 seconds. Perform 7-10 approaches.

2. Series of abbreviations

Squeeze and unclench your muscles at a fast pace, doing 30 repetitions without a break. The tense state of the vaginal walls persists for 15-20 seconds. Gradually increase the number of compressions to 100 in one approach.

3. Elevator

The Kegel exercise, called the “lift,” involves seven steps of gradually tensing and relaxing the muscles. It is performed lying on your back: legs bent at the knees and slightly apart, hands resting on the lower abdomen. In this situation it is necessary:

1. squeeze the vaginal muscles and hold in this position for 5 seconds.
2. while maintaining the load, squeeze the vaginal sphincter even more tightly and pull it up. Hold for 5 seconds.
3. Squeeze the sphincter even more tightly and pull it up again for 5 seconds.
4. Tighten your muscles as much as possible and hold for 10 seconds.

Repeat the exercises 5 times without resting.

4. Wave

“Wave” is a kegel exercise that is performed with a fitball or using a high bed/chair. Lying on the mat, place your feet on the ball, and begin to alternately strain and relax your pelvic floor muscles at a fast pace. Try to squeeze the muscles in a wave-like manner, moving from the vagina to the anus. You need to relax in the reverse order. Do 5 approaches.

5. Advanced level

After several months of regular exercise, you can change your body position, making the exercises more difficult.

Lie on your back with your knees bent on the floor and your arms extended along your body. Raise your pelvis. In the upper phase, squeeze your buttocks as much as possible and hold for 3-5 seconds. Lower your hips and relax.

Perform 10-30 repetitions.

Kegel exercises at home

The advantage of kegel exercises is that women can do them at home. There is no need to waste money and time traveling to a specialist, canceling work or other matters.

Kegel workouts at home are daily exercises, so don’t be lazy, but choose in advance free time to dedicate it to restoring his health.

Classic kegel gymnastics is a set of exercises that allow you to get in shape in a few months (on average, 4-6 months of daily exercise). If you want to quickly get rid of urinary incontinence or uterine prolapse, you should replace your workouts with a Kegel muscle stimulator - a modern, safe and effective method solve intimate problems. Two weeks of use - and you will appreciate the result!

Video lessons

Those women who are just starting to do Kegel exercises always have questions: are they doing it correctly, have they given the right position to the body, etc.

The answers can be found not only in the descriptions of the classes, but also in the photos and training video lessons. On clear examples you will understand how to properly train your muscles and in what sequence to perform the exercises.

Contraindications

• The first and second days after childbirth, which took place naturally (not cesarean section);
• Complications during pregnancy (the cervix dilated early, uterine hypertonicity, the baby was positioned low, hemorrhoids formed);
• Caesarean section before removal of stitches;
• Infections of the pelvic organs. In such a situation, consultation with a doctor is necessary;
• Presence of cancer.

Kegel exercises for pregnant women

A woman in " interesting position”, is afraid of anything that could harm the child’s health. However, kegel gymnastics, if done correctly, will only bring benefits:

• Strengthens muscles;
• Improves blood circulation;
• It will help make labor easier.

You can study throughout the entire 9 months – from the 1st to the 3rd trimester inclusive. The main thing is to remember the regularity of classes and the fact that there should be moderation in everything. Experts advise not to overdo it and do no more than 30 exercises a day.

On early stages For gymnastics, the “lying down” position is suitable; in the second and third trimesters it is better to stand or sit to ensure the most comfortable position for yourself and the child. If you do the exercises correctly, childbirth will be painless for you and easy for the baby.

Optimal for pregnant women:

1. Slow muscle contractions while lying on your side. One approach - five compressions.
2. In a position simulating childbirth (arms along the body, legs bent and spread apart), tense your intimate muscles (as if you need to stop urinating), hold for 5-10 seconds, relax, repeat.
3. An “elevator” exercise in which you slowly raise and lower your vaginal muscles “up and down.”
4. “Wave”, in which the muscles of the vagina and anus are alternately tensed and relaxed.

Fitball training

Get on your knees, leaning your arms and body on a fitball (a sofa with soft pillows can also do), tense up, as if you are having a bowel movement. In this case, you need to stick the vaginal muscles forward and down. To feel the contractions, press your palm against your perineum.

Contraindications for Kegel exercises for pregnant women:

• Worsening of the condition: pain or discomfort during or after exercise;
• Spinal diseases;
• Threat of miscarriage or risk of premature birth.

If you are diagnosed with ICI in the second or third trimesters, you should stop exercising and consult a doctor. Kegel exercises for isthmic-cervical insufficiency can be carried out only after making sure that there is no threat to the child (with icin, the uterus cannot cope with the load, which is why there is a threat of miscarriage).

Kegel exercises before childbirth

Many expectant mothers are afraid of the process of giving birth to a baby. The fear of painful contractions and ruptures is far from groundless. But not everyone knows that kegel exercises before childbirth help get rid of pain and help not only yourself, but also the child.

The ideal option is to train using the Kegel method before planning a pregnancy. The earlier you start classes, the more time you will have to fully prepare. Don't forget that Kegel workouts show results after about six months of regular daily exercise.

For quick results it is better to use Alternative option, ordering a myostimulator for yourself - an effective replacement for daily Kegel training before childbirth. In this case, you will feel the result within a couple of weeks.

Kegel exercises after childbirth

Gymnastics is also useful for those who have already felt the joy of motherhood. Unfortunately, the birth of a child, in addition to great happiness, also brings problems: urinary incontinence, uterine prolapse, sexual difficulties.

Kegel exercises can correct the situation. If the birth went without complications, you can start training a day or two after the baby is born. When caesarean section or after childbirth with ruptures, you should consult a gynecologist.

Constant training will not only tidy up the vaginal muscles, but will also help prevent prolapse of the uterus, urethra, kidneys, and intestines. It is ideal to combine kegel exercises with breathing exercises - this will make it easier for the body to regain its shape.

Kegel workouts after cesarean section

• Lying down, squeeze your intimate muscles: as you exhale, pull in and tense for 5 seconds, then relax. No more than ten repetitions at a time.
• Alternate fast and slow compressions, not forgetting about breathing: it should remain deep and calm.

If you had a difficult birth (an episiotomy was performed), then kegel exercises are not contraindicated, but your doctor should tell you when to start exercising.

Training for prolapse of the uterus and vaginal walls

One of the serious problems that women face is a prolapsed uterus and vaginal walls. This can happen after multiple or difficult births, due to illness or due to age-related changes.

To correct the situation without surgical intervention, it is recommended to do Kegel exercises daily. At first, it will stabilize the condition, preventing the problem from growing. After several months of daily training, it will be possible to talk about the elimination of symptoms: the prolapsed uterus and vaginal walls will no longer cause discomfort.

Is it possible to do exercises with fibroids and after removal of the uterus?

One of the issues that concerns women concerns Kegel exercises after treatment of fibroids and removal of the uterus. Is it possible to carry out exercises to strengthen the vaginal muscles in such cases?

The answer is yes. But with a caveat. Surgeries to remove the uterus can take place without complications and with consequences. This does not mean that you need to forget about Kegel rehabilitation. Just before you start training, consult with your gynecologist: he will assess the condition of your body and advise you on how to properly do Kegel exercises with fibroids or after surgery to remove the uterus.

Gymnastics to strengthen the vaginal muscles

Vaginal Kegel exercises are an opportunity to solve many intimate problems on your own, without resorting to the help of doctors.

What is the danger of weak vaginal muscles? Due to low tone, unpleasant problems may arise such as urinary incontinence when sneezing, sudden movements, or coughing. And we’re not just talking about older ladies - young women can also face this: due to weakening muscles, the uterus begins to put more pressure on the bladder, hence incontinence and other troubles.

By practicing Kegel exercises to tighten the vagina, you can strengthen the pelvic floor, making the muscles elastic and firm, which ultimately:

• Improves overall well-being;
• Relieves problems of the genitourinary system;
• It will enhance libido and make sexual intercourse more enjoyable.

Women feel positive changes after just a few months of constant intimate gymnastics using the Kegel method. But you can speed up the process by replacing training with classes with a Kegel muscle stimulator. In this case, the effect will be achieved within half a month!

Kegel exercises for girls and nulliparous women

Doing kegel exercises for nulliparous girls? Can virgins practice intimate physical education?

Undoubtedly. Kegel training is useful for all representatives of the fair sex who have reached reproductive age and are already thinking about their health.

Virgins, like girls who have never given birth, perform gymnastics:

• Engaged in the prevention of diseases of the genitourinary system;
• Makes muscles more elastic and elastic, which has a good effect on overall well-being;
• Invest in the future of themselves and the child, preparing for a painless birth;
• Will be able to enjoy intimacy more than those who don't do Kegel exercises.

Features of gymnastics for women after 50

After 50, life does not end, but opens up and plays with new colors. Women who celebrated this anniversary should not give up on their lives, including their intimate lives.

Yes, of course, with age, the vaginal muscles become softer, lose tone, and the uterus puts more pressure on the bladder, which leads to incontinence. Adds negativity and menopause. But the situation can be improved by performing kegel exercises daily.

The exercises, developed by the gynecologist Kegel in the middle of the last century, are relevant for women of all ages, including those over 50 years old. A basic training course will take several months (however, with a stimulant, things will go much faster: the first results are noticeable after 14 days).

Is it possible to exercise during menstruation?

It is possible and necessary: ​​the sooner you start practicing kegel exercises, the more painless your periods will be. More than half of the girls and women on the planet suffer from severe monthly pain, save themselves with pills or simply wait out the “red days” of the calendar.

But not everyone knows that this situation can be easily corrected by resorting to Kegel exercises. They can be done before or during menstruation. This will not harm your health, but, on the contrary, will strengthen it.

It is important to gradually perform kegel exercises during menstruation without overloading the body. The amount of exercise can and should increase gradually as your muscles become stronger and your periods become less painful. Don’t forget that this is physical education that you need constantly, doing it every day even during your period. In this case, you will be pleased with the results within a few weeks.

If you are tired of regular cramps and want to restore your health as quickly as possible, we recommend that you consider a replacement for training - a Kegel electrical stimulator, this is a small device that includes the necessary set of exercises, allowing you to achieve outstanding results after just two weeks of use.

The Kegel complex is a special exercise that can quickly and effectively strengthen the pelvic floor muscles and intimate vaginal muscles.

Invented by American physician Arnold Kegel in the 1940s, it has helped many women solve various problems that arise after childbirth. And also improved the quality sex life millions of people.

Why do exercises?

Why is it worth strengthening the pelvic floor muscles?

• To avoid problems with urinary incontinence, which often occur in women after natural childbirth. The muscles responsible for timely urination may weaken, and then even a small exercise or laughter is enough to cause urine to leak. Kegel training solves this issue: the muscles become stronger and can easily maintain tone during exercise, sneezing, and laughing.
• Help the ladies mature age cope with the problem of urinary incontinence. As they get older, every third woman faces such an unpleasant situation.
• For those who are planning the birth of a child, such exercises allow them to strengthen the muscles that will bear the maximum load during pregnancy and childbirth.
• Pregnant women can use these exercises under the guidance of an experienced physician to learn how to relax. necessary groups muscles during childbirth, thereby facilitating the birth of the baby.
• For women, this complex helps prevent prolapse of the small organs - the uterus and bladder. If this has already happened, at a certain stage the complex proposed by Arnold Kegel allows you to return everything to its original, normal state, or significantly improve the situation.
• Although the creator of the method did not intend this, it turned out that his exercises make sexual sensations brighter. Women who have not previously experienced orgasm experience pleasure during intimacy. And those who were already familiar with this can feel several orgasms during one sexual act. The partner also notices changes: his sensations become stronger.

A simple algorithm for performing exercises at home

Kegel came up with a surprisingly simple complex that any woman can do at home. First, the author suggests finding, that is, feeling, in your body the very muscles that you are going to work with.

• To do this, you need to go to the toilet, where, when urinating, try to hold the stream of urine and stop it completely. The muscles that allow this to happen are the pelvic floor muscles. They are the ones who train during Kegel exercises.
• You can feel them in another way. Lie on your back and insert into the vagina forefinger. Then tense the muscles so that you feel that they are squeezing your finger. In this case, the hips and buttocks, as well as the stomach, should be relaxed.

Now that you understand what you need to train, you can start.

1. Empty your bladder.
2. Lie on your back and bend your knees, without lifting your feet from the floor, bed or sofa on which you are lying.
3. Your knees need to be slightly apart.
4. You can place one palm on your stomach, the other under your buttocks. This will help you feel the process better.
5. Squeeze your pelvic floor muscles, as if pulling them up. Hold this for ten seconds. If you are just starting to master the Kegel complex, then keep your muscles tense for no more than three seconds. Over time, the interval can be gradually increased, bringing it up to ten seconds.
6. Relax these muscles and rest for ten seconds.
7. Repeat the exercise for three to five minutes. You can do this three times a day.

The “lift” exercise is also suggested. To do this, it is worth remembering that the female vagina is formed by muscles that cover it like rings. You begin to “climb” the elevator, imagining that you are squeezing the first ring (the lowest one, at the entrance to the vagina), then move to the next one (the second floor) and so on.

Wave is another one useful exercise. First, the muscles of the vagina tense, then the anus. The result is a kind of swing, or wave.

It is also recommended to do an exercise in which the pelvic floor muscles protrude. You need to squat down and relax your muscles. Then tense them, trying to stick them out. You can check the effect by placing your palm on the perineum. This exercise is done after you have emptied your bowels and bladder.

An important point: for the exercises to give the desired effect, you need to breathe correctly. Breathing should be deep and free. But there is no need to retract your navel and hold your breath.

Interestingly, you don’t have to do the exercise while lying down to get results. Once you have mastered the algorithm, you can perform it whenever you want, for example, while you are riding a bus - sitting or standing.

How to Know if Kegel Exercises Are Working

Changes become obvious after four to six weeks. You will notice that you can stop the flow more quickly while urinating. Those who have experienced urinary incontinence during exercise, coughing and sneezing will forget about it.

But if your pelvic floor muscles were very weak when you started exercising, it may take longer for the first noticeable results to appear. Sometimes this can take up to three months. But, as the author of the method claimed, and as his followers say, the effect will definitely be there. The main thing is not to stop and keep practicing.

However, you cannot overdo it. You should not do the exercises more than three times a day, and their duration should not exceed five minutes at a time. Excessive zeal can lead to reverse effect: The muscles become too stretched.

Kegel exercises during pregnancy at home

While carrying a baby, these exercises are a real lifesaver. They help strengthen the pelvic floor muscles, which in an interesting position endure enormous loads. If they were not strong enough before conceiving the child, then pregnancy will worsen the situation.

The Kegel complex will not only prevent this from happening, but also improve the condition of the muscle at the time of childbirth. As a result, childbirth will be easier, and after the birth of the child you will not have to experience unpleasant sensations in the form of prolapse of the uterus and bladder, as well as a deterioration in the quality of sexual life.

The algorithm is the same: lie on your back, bend your knees, spreading them slightly. It is recommended to place a small flat pillow under the lower back and head. And you can begin: strain and relax your muscles, stopping in both positions for three seconds at first. Gradually the time increases to ten seconds. You can do 30 tensions and relaxations at a time.

In general, during pregnancy, before doing a Kegel complex, you should consult your gynecologist.

When the baby was born

After giving birth to a child, you can start training on the second or third day. But only on the condition that the birth was completely without complications: there were no ruptures in the cervix, no stitches were placed on it, and so on.

If all this took place, you can do the exercises when your doctor allows it. Otherwise, instead of benefit, you can get serious harm to the body.

When the complex is performed according to all the rules and regularly, the results are obvious.

• The perineal muscles quickly return to normal.
• The body is quickly and easily cleansed of lochia.
• Good prevention of pelvic organ prolapse is carried out.
• Possible urinary and fecal incontinence are eliminated or prevented.
• The uterus quickly returns to its normal state.
• Sexual desire increases.
• Orgasms (clitoral and vaginal) become brighter and longer lasting.
• The development of inflammatory processes in the female organs is prevented.

In general, the complex after childbirth is performed in the same way as in a normal state and during pregnancy. But there are some nuances. For example, the number of approaches per day can reach up to eight times.

Muscle pain may occur, but should disappear three to four days after starting exercise. Otherwise, you need to stop exercising and contact your gynecologist.

The duration of menstruation may be reduced to one or two days, as well as the appearance of irregularities menstrual cycle. Increased sexual arousal may occur, as well as dilated pupils.

If urinary incontinence

Such an unpleasant phenomenon as urinary incontinence recedes if you do gymnastics for the intimate muscles regularly. For mild cases, results become visible after a week. More complex cases require more time.

Experts recommend performing all three exercises described above at least 150 times a day - that is, 30 times, five approaches daily. This is effective even if urinary incontinence is severe. As the women themselves say, the Kegel complex helped many avoid not only wearing special pads, but even surgery.

Special simulators

Special simulators for performing Kegel gymnastics help to enhance the effect and significantly reduce the time to achieve the desired result. The so-called Kegel balls look like balls of different diameters, to which cords are attached. The weight of the balls is also different - as the condition of the pelvic floor muscle improves, it increases. The simulator can also have the shape of an egg.

Issued different types exercise equipment: for training in special rooms under the guidance of an instructor and for independent training. It is worth choosing exactly those that suit your situation.

You need to use the exercise machine in a lying position. The ball is inserted into the vagina, and the cord remains outside. The pelvic floor muscles then contract so that the ball rises higher into the vagina. At first, it is recommended to hold the tension for a maximum of two seconds, increasing it over time to ten seconds.

The optimal number of repetitions is ten. But you can start with less. When using exercise machines, the number of workouts per week is reduced: instead of daily, you can do it three times a week.

Strengthening the pelvic floor muscles

The pelvic floor muscles are a kind of hammock that holds several organs in a normal position: the uterus, bladder, rectal sphincter. If these muscles become too weak, there is a risk of these organs becoming dislodged, which can lead to, for example, vaginal and uterine prolapse.

With the help of traditional Kegel exercises, the pelvic floor muscles are well strengthened, their length becomes optimal, which helps to cope with problems that arise and prevent their occurrence.

Contraindications

You may not always be able to do Kegel exercises. There are several conditions for which it is not recommended and even prohibited by doctors.

• You cannot exercise if inflammation is observed in the pelvic area: cystitis, inflammation of the appendages, ovaries, and so on.
• You should not do exercises when varicose veins veins of the pelvis or legs.
• If bleeding that is not lochia occurs after childbirth, Kegel exercises are contraindicated.
• For malignant neoplasms, the complex cannot be done.
• When increasing blood pressure exercises are contraindicated.
• If stitches have been placed on the perineum or vagina, as well as on the cervix, you should consult a doctor.

Over the almost eighty years since Dr. Kegel invented his gymnastics, specialists from many countries have been convinced of its effectiveness. However, they all warn that the complex must be done strictly according to the rules. It is important to consider contraindications. During pregnancy and after childbirth, be sure to consult your doctor, obstetrician-gynecologist.

Also, like everything else, Kegel exercises are good in moderation. There is no need to perform them more than is recommended. And to make the effect even more impressive, you can use other exercises. Thus, squats allow you to strengthen the muscles of the buttocks, thighs and abdomen, which also helps to create a strong muscular frame for the pelvic area.

To train the pelvic floor muscles, which perform several functions:

1. They hold the internal organs in their proper places: the bladder, uterus, rectum and small intestine, - preventing their omission.
2. Provide vaginal tone. That is, they make it narrower and more elastic. And the narrower the vagina, the greater the sensitivity during sex and the brighter the orgasms.
3. Protects against accidental stress incontinence (for example, while sneezing, lifting heavy objects, or running).

Without regular exercise, they weaken with age and can no longer effectively perform their functions. The result is a rapid decline in the quality of life.

If, let’s say, you can still come to terms with occasional urinary incontinence by using pads, then prolapse internal organs fraught serious problems with health. And a vagina that has lost its elasticity spoils the whole thrill of intimate life.

There is only one way out - to exercise.

How to Find Kegel Muscles

First, find the required muscles. This is easy to do: imagine that you really want to pee, and squeeze your muscles as if trying to hold back urination. Tight muscles are what they are.

How to do the classic Kegel exercise for women

Gynecologist Arthur Kegel, who gave the world knowledge about such important muscles, offered the most simple diagram their training.

Squeeze your muscles for 5-7 seconds. Unclench. Repeat 10-12 times.

The beauty of the classic Kegel exercise is that you can perform it unnoticed and in almost any conditions: even standing on the bus, even sitting in an office chair, even lying on the couch in front of your favorite TV series.

However, in 70 s extra years, have passed since the creation of the classic exercise, more advanced options have appeared. They tighten muscles faster and more efficiently.

How to Do Advanced Kegel Exercises for Women

All seven exercises will take no more than 10 minutes. But to achieve the effect, it is enough to choose any three and do them at least once a day.

Most often, the starting position is any comfortable: sitting, standing or lying down. It is important that you feel as comfortable and relaxed as possible.

1. Quick cuts

Perform the classic Kegel exercise 10 times, with one caveat: you need to contract and relax the muscles as quickly as you can. Give yourself a rest for 7-10 seconds and repeat the high-intensity workout.

What's the point. Workouts whose goal is to do maximum amount movements in minimal time, help increase muscle endurance.

2. Inhale-exhale

Take a deep breath, gradually squeezing your Kegel muscles as hard as you can. When you realize that you no longer have the strength to take in air or squeeze your muscles, hold the position for 3–5 seconds. Then slowly and smoothly relax while exhaling deeply. Repeat 4-5 times.

The main thing is to concentrate on the pelvic floor muscles during long inhalations and exhalations.

What's the point. Feel the muscles. This will make Mind-muscle connection training principle: influence of muscle strength and training experience during a pushing movement. them to work more actively and will make the training more effective.

3. Pushing

Repeat the exercise from the previous paragraph with one amendment: exhale not slowly, but sharply. And at the same time, just as sharply relax the Kegel muscles, as if using them to push air out of the vagina. Repeat 4-5 times.

What's the point. Inhalation and exhalation help you concentrate on a variety of muscle loads.

4. Hold

Squeeze your Kegel muscles as hard as you can and hold for 10 seconds. Do 5-7 repetitions, each time increasing the time of muscle tension by 1-2 seconds.

What's the point. Under static load. A classic example of statics for the whole body is the famous one. Statics has the same effect on the pelvic floor muscles: it makes them more responsive and elastic, improves metabolism, and increases strength.

5. Elevator

Imagine that you are going up an elevator. Tighten your pelvic floor muscles harder as the “elevator” reaches a new floor. Having “climbed” 10–15 floors (as far as your strength allows), begin to “descend”, also gradually and consistently relaxing your muscles. Do 3-4 full ascents and descents.

What's the point. Prolonged graded tension is also a kind of static load with all the ensuing consequences for muscle strength.

Lie on your back, bend your knees. Without lifting your feet and shoulders from the floor, lift your pelvis as high as possible. There is no need to squeeze the Kegel muscles. Hold for 5-10 seconds. Get down. Do 15–20 reps.

What's the point. During this exercise, a lot of blood flows to the pelvis. This nourishes the pelvic floor muscles and female genital organs, which can ultimately give you a magical feeling during sex. In addition, the bridge perfectly strengthens.

Feet - shoulder width apart, palms - on hips. Move your hips from side to side, bending your knees slightly. At the far left or right point, squeeze your Kegel muscles as hard as you can. And relax them when your hips begin to move in the opposite direction. Do 20-30 dance moves.

What's the point. This exercise improves blood circulation in the pelvic muscles and genitals. And it strengthens the buttocks and lower abdomen, making it fuller.

How to do Kegel exercises with exercise machines

Exercise machines designed specifically for the pelvic floor muscles will increase the effect of the exercises.

Your task is to prevent the balls from falling out of the vagina during exercise. This creates additional stress on the muscles and makes the workout more effective.

Both regular vaginal balls and balls with programmable vibration, which makes the muscles work even more intensely, are popular.

What to buy:

• Silicone balls with a shifted center of gravity Silicone Ben Wa Balls, 1,908 rubles →
• Metal balls of different sizes California Exotic Novelties Graduated Orgasm Balls, 1,690 rubles →
• Small balls with a shifted center of gravity Love Balls, 477 rubles →
• Heavy balls of unusual shape Silver Metal Ben Wa Balls, 2,592 rubles →
• Balls with vibration and control panel Jelly Pink, 1,368 rubles →

These devices, which look like small silicone vibrators, will make your muscles work harder. Many models of smart trainers synchronize with mobile applications for Android or iOS. The application allows you to program the frequency and frequency of vibrations.

What to buy:

• Smart vibrator Adrien Lastic Mini Romeo 2 with remote control, 9,500 rubles →
• We-Vibe Sync smart trainer with remote control from a smartphone, 14,900 rubles →

In addition to vibration, such a device is equipped with a mode for generating weak pulse currents. They cause additional contraction of the pelvic floor muscles during exercise.

What to buy:

• Intelligent pelvic muscle trainer Mystim Electric Eric, 9,504 rubles →
• Double-sided vibrator with electrical stimulation Nalone Electro, 8,316 rubles →

How long to do Kegel exercises

All life. Doctors believe What Are Kegels, and Why Should I Do Them? Kegel exercises are completely safe, and therefore it is recommended to do them daily, when you brush your teeth, drive to work, watch TV...

But the result will be noticeable within 4-6 weeks.

When not to do Kegel exercises

Do not exercise or stop training if you:

• Do you want to go to the toilet? Before starting exercise, you must empty your bladder and bowels.
• You are experiencing discomfort or pain. This may be due to the fact that you are doing the exercises incorrectly. Kegel exercises: A how-to guide for women, and in this case there is no benefit to be expected. Consult your gynecologist about this.
• Don't notice any improvements Kegel Exercises 3–4 months after the start of regular training. This point is also worth discussing with your doctor.

If you are pregnant, have recently had premature birth, surgery, or have been diagnosed with tumors, consult with your gynecologist before starting training, just in case.

Gymnastics for the intimate area - for many modern women this sounds at least strange. But, despite the lack of enlightenment of our lovely ladies, we can say with confidence that this is a great opportunity to return the beautiful half of humanity to its former beauty, youth, attractiveness, and most importantly, inner health.

With the help of special exercises for the intimate area, women can recover much faster after childbirth, regain self-confidence and strengthen relationships with the opposite sex.

There is probably no woman who would not like to have good health, including gynecological health.

Why do you need to do such gymnastics? Gynecologists strongly recommend doing special exercises as preventive measures for gynecological problems, for better preparation To future pregnancy and childbirth. And also for the fastest restoration of muscle tone in the intimate area after childbirth, to increase sensuality during intimacy.

Why does it happen that many women, after giving birth to a child, undergoing gynecological surgery, with chronic constipation and as a result of heavy physical labor, do not feel satisfied with sex? And this, in turn, leads to various ailments and understatements between partners.

There is a simple explanation for this - weakened muscles in the pelvic area. In this case, the woman may experience the following: involuntary urination when coughing or laughing, not being able to endure the toilet for a long time, dissatisfaction with sexual intercourse, vaginal discharge in the absence of infection in the genitourinary organs.

In order to avoid all these above problems, you need to do exercises to strengthen the muscles of the intimate area.

There are irrefutable historical facts, that even in ancient times it was a kind of ritual for women from the upper class to do intimate exercises. Because they knew that for men during sex, a narrow and elastic vagina means much more than beautiful breasts or elastic buttocks.

Modern scientists have come up with a name for this procedure - wumbling.

If you think that intimate exercises should be done only to satisfy your sexual partner, you are wrong. First of all, such exercises are useful for the fairer sex themselves.

Intimate muscles can be toned through surgery. But this is not at all necessary. It is enough to dedicate yourself to being beautiful a few minutes a day, developing your intimate muscles with the help of simple physical training.

There are several ways to strengthen the muscles of the intimate area. We will look at one option - Kegel exercises.

Contents of the article:

What does it represent?

This set of exercises is not only a therapeutic technique, but also an effective prevention. Gymnastics is completely painless and very effective.. The famous American gynecologist Arnold Kegel revealed exercises to the whole world that help keep the “love” muscles toned.

He managed to develop a whole set of exercises for training the muscles of the perineum. At first, this technique was created exclusively for the fair half of humanity. Its main purpose is to strengthen the pelvic muscles after childbirth and surgery..

Before starting a lesson, you must first find these most intimate muscles and learn how to “manage” them. This gymnastics also attracts women because it can be done in any convenient place and at any time: at home, at work, in transport, and even while doing routine housework.

However, do not forget that in everything you need to observe moderation.. If the sphinker is overdeveloped, this may cause difficult childbirth. You shouldn’t train your muscles day and night, without breaks and rest, you need to feel sorry for yourself and give your vaginal muscles a break.

Remember, Kegel exercises should be performed by all women, even those who consider themselves completely healthy and do not set themselves the goal of early motherhood. Do not forget that these gymnastics are a long-term investment for a bright future and a healthy life.

Indications and contraindications

Kegel exercises indicated in the following cases:

• underdevelopment or weakness of the muscles of the intimate area and pelvic floor;
• as a preventative measure for soft tissue ruptures during childbirth;
• as preventive measures for urinary incontinence and uterine prolapse in older women;
• dissatisfaction with sex and inability to derive pleasure from sexual intercourse;
• for other diseases of the rectum;
• if diagnosed - uterine prolapse;
• after surgery to remove female organs as a prevention of negative consequences;
• to slow down the aging process and minimize its impact on the body as a whole.

Exercises contraindicated:

• if the pregnancy is problematic in some way (with early opening of the cervix, with a low position of the fetus, with hypertonicity of the uterus and hemorrhoids, it is better to refuse training for a while);
• if childbirth occurred naturally, exercises can be started no earlier than 24 hours later;
• When diagnosing cancer, before you start training the muscles of the intimate area, you need to consult your doctor.

What results can be achieved with its help?

If a woman includes a set of exercises for the intimate area in her morning exercises, the muscles of her perineum will be constantly toned. Among the many positive effects that will be achieved as a result of training, the following should be noted:

• improving blood supply to the pelvic organs and increasing the elasticity of its tissues;
• treatment of fecal and urinary incontinence;
• increased sexual activity;
• the ability to consciously control orgasm;
• rapid recovery of the pelvic muscles in the postpartum period;
• minimizing pain during childbirth.

There has long been no doubt about the fact that this gymnastics can achieve amazing results.

General rules you need to know before starting classes

In order to maximize the effect of the classes, you need to adhere to some rules:

• You need to start training gradually, first master the basic techniques, only then do a much more complex set of exercises.
• All approaches must be systematic. First of all, do compression exercises, then contraction exercises, and lastly, push-out exercises.
• When reaching the maximum load, to maintain tone, it is recommended to leave no more than 100 – 150 repetitions during the day.

Expert advice: during training, you only need to tense your pelvic muscles. In this case, the abdominal wall, buttocks and thighs should be in a relaxed state.

How to do it?

We have already understood that these exercises are necessary for the health of every woman. Now let's move on directly to the training, it should be divided into three groups: compression, contraction and displacement.

• It is necessary to learn to consciously clench and unclench the muscles of the intimate area. This needs to be done for a few seconds, then relax.
• The next exercise is more energetic - very rapid muscle contraction. Tension and relaxation must be alternated as often as possible.
• Now let's master the pushing process. To do this, imagine that you have some kind of foreign object and he needs to be pushed out of there. In this case, you shouldn’t strain yourself too much; what’s important here is not the strength, but the process itself. You should try to hold the muscles in this position for as long as possible. When doing this exercise, it is very important not to overdo it.

With these three fundamental exercises you can strengthen your pelvic muscles.

You can further control your actions by increasing sensitivity by inserting one or two fingers into the vagina.

If you are interested in the question of the poses that need to be taken during intimate gymnastics, then they simply do not exist. As mentioned earlier, for this you do not need to create any special conditions for yourself. The main thing is that you feel comfortable doing everything.

It is recommended to do each exercise at least 10 times (at least 5 approaches throughout the day). Gradually you need to increase the number of exercises - the maximum should not exceed 30. After a while, you will feel that the muscles are already strong enough and then the number of exercises can be reduced to 20.

When performing a set of exercises, you need to monitor your abs, they should be in a relaxed state, your breathing should be calm and even.

Advice for beginners– start classes from a lying position, so you can better feel how the intimate muscles work. After a while, this can be done in any position: sitting, standing, on the go.

Don’t forget – classes must be regular, otherwise you will not see results.

Practicing doctors have proven the effectiveness of such training.