Kegel exercises for women at home
We all know well that regular training is always behind a healthy and toned body. It is not necessary to run to the gym, because with proper persistence it is quite possible to cope at home. The main thing is to correctly distribute the load on all muscle groups. Among them, intimate ones are very, but often undeservedly forgotten. We talk about Kegel exercises and why they are important for women!
Features of the technique
In everyday life, the pelvic floor muscles are almost not used, so over time they become not so elastic and strong. Need a set of training to develop and improve their tone. The situation is complicated by a sedentary lifestyle, difficult birth and other external factors.
In fact, the tone of the intimate muscles is an essential component of women's health. They support the uterus, intestines and ureter. Kegel exercises prevent inflammatory processes, omission of the pelvic organs, are a prevention against incontinence and a host of other troubles.
Regular exercises help to tighten the stomach, when no diet and twisting on the press can no longer cope. Kegel’s technique restores the elasticity and sensitivity of the vagina - and sexual life immediately acquires new colors. And every woman can perform simple exercises without any effort.
Refuse Kegel exercises if you have recently experienced premature birth, miscarriage or surgery. Training at home is contraindicated in the presence of malignant tumors. If you feel obvious discomfort and pain, consult a doctor, but otherwise there are no serious contraindications.
Pay attention to what exactly you strain to restrain the urge of the bladder in the toilet. This will help to feel what intimate muscles are. The main exercise is only one - you need to strain and unclench them, and you can do this even on the road or at work - no one will suspect anything.
Do exercises sitting at a table, standing, in a butterfly pose or lying on your back, with your knees slightly raised. You should not strain your lower back, abs, buttocks or anything else. Breathe calmly and evenly without holding your breath. Be sure to empty the bladder so that it does not exert excessive pressure.
Doctors recommend practicing two to four times a day and 5-50 repetitions each time. Increase the intensity very slowly and gradually, once every one to two weeks. You will not feel success immediately, but somewhere after a month and a half, but they are significant!
Kegel exercises to strengthen muscles
Combine classes with other workouts for greater efficiency. Lie on your back, bend your legs, climb the bridge, tighten the intimate muscles for a few seconds, relax and lower. Only 10-20 of these Kegel repetitions will accelerate blood flow and oxygen saturation.
Lie on your stomach, bend your legs at the knee and alternate smooth tensions with smooth relaxations. Sit on crossed legs, align your back and neck, and maintain your posture during training. Get on all fours, lower yourself on your elbows and feel the squeeze in and out, straining gradually.
Kegel Exercises for Pregnant Women
For nine whole months the body works literally for wear and tear, because the load and pressure on the uterus increase significantly. Regular exercise of the Kegel exercises contributes to a faster and less painful birth. The probability of breaks is reduced, and the process as a whole is much easier.
During pregnancy, severe toxicosis or bleeding is added to standard contraindications. After the sixteenth week, do the exercises only while sitting or standing to reduce pressure. The main thing is not quantity, but regularity, so 20-30 cuts are enough, but every day.
The main exercise during pregnancy is pushing out 10-15 repetitions. Take a comfortable position and relax completely, and then hold your breath and push for 3-4 seconds. Before such a training, you must definitely empty the intestines. During childbirth, this exercise will help a lot with the right attempts.
Get up, spread your legs slightly, bend your knees slightly and move your hips to the sides. When you reach the extreme point, tighten your intimate muscles and hold on. Relax your muscles, move your hips to the other side and repeat - you need about 30 of these approaches.
Recovery after childbirth can stretch for months, or even years. During this period, young mothers are often preoccupied with only a tonus of abs muscles and completely forget about intimate muscles. Thanks to regular classes, recovery is easier - and this has been proven experimentally.
The best exercise to recover from childbirth at home is the “elevator”, which at the same time will help you feel all the muscles again. Lie on your back, bend your knees slightly and gradually strain the muscles from the outside inward, as if along the rings. On each ring, linger a little, and repeat 10-15 times.
Kegel exercises when the uterus is lowered
With such a diagnosis, first bring the intimate muscles into tone. For maximum effectiveness, exercises are combined with other treatment methods, as recommended by the doctor. Although if the pathology could be detected in the initial stages, only training can be enough.
When dropping the front wall, do Kegel exercises three to four times a day. For the convenience of tracking, there are even special mobile applications with a clock reminder. Do not overstrain the hips or the press. Consult a doctor, because not everything is safe in the third or fourth stage.
As fast as possible, contract and relax your muscles for up to 10 seconds. Then take a break for the same time and repeat the cycle again. When the uterus is lowered, start with 10 repetitions, gradually increasing their frequency, and a little later you can double the duration.
Kegel exercises for endometriosis
Blood stasis directly affects the development of endometriosis, tumors and fibroids. Kegel exercises accelerate blood and saturate tissues with oxygen. Systematicity is also very important here, so do not chase speed and quantity.
Squeeze intimate muscles as much as possible for half a minute, then relax for half a minute, and repeat five times twice a day. Quickly squeeze and unclench your muscles in three sets of 10 times, and then squeeze and hold for as long as you can (but not more than 2 minutes).
Kegel Incontinence Exercises
Initially, the technique was developed including for women suffering from incontinence. Later, doctors evaluated the effectiveness of the Kegel concept for other problems, and began to widely use it during pregnancy or for general strengthening of the body.
Start with 10 cuts, lingering for 3 seconds. Each week, increase their number by 5 pieces, until you reach 30. Similarly, systematically increase the duration by 2-3 seconds, until you reach 15.
Kegel Exercises for Hemorrhoids
Lack of physical activity, a sedentary lifestyle and low muscle tone are some of the main causes of hemorrhoids. Regular exercise prevents the development of a chronic disease. For prevention and treatment, do at least 10-15 minutes a day.
Alternately squeeze and unclench the muscles of the pelvic floor and anus, alternating short contractions with long ones. Start with delays of 5-7 seconds and slowly increase them to 20. Squeeze both muscle groups at the same time and linger for 15-30 seconds - repeat five times.
Kegel exercises for women after 50 years
Muscles always weaken, especially if you don’t do them for years, and after all, menopause is still applied on top. But the state of intimate muscles directly affects the risks of gynecological and urological problems. Therefore, we recommend introducing at least the simplest basic Kegel exercises into everyday practice.
Take a comfortable pose and strain for 5-10 seconds. Just two or three approaches per day, 10-15 times, and slowly increase the number every one and a half weeks until you reach 45-50 repetitions. Or alternate 3 short squeezes with 1 long, relax - and repeat 10 times.
To make classes more effective and diverse, use simulators. These are balls, pneumatic devices for woobuilding, vibration simulators, muscle stimulators and exercise machines connected to a smartphone. Each of them is good in its own way, so do not be afraid to compare and experiment. The main thing is the anatomical shape and safe hypoallergenic materials!