Kegel exercises for women at home

Take care of women's health – the task of every self-respecting lady, because only a person who is healthy in all respects will be able to surround her family and friends with care and attention. Relevant today is the care of the pelvic floor muscles, because they provide support to the pelvic organs of the fair sex.

Kegel exercises for women – a world-famous technique that can increase the tone of the pelvic floor muscles without surgical intervention. Muscle strengthening is important for every woman, because their condition affects both the quality of sexual life and the prevention of possible complications after childbirth. estet-portal.com will reveal the whole truth about the benefits of the technique.

What is – kegel exercises for women

Method based on Arnold Kegel – gynecologist, is to train the muscles of the above group. The doctor, whose last name is now often referred to as a group of pelvic floor muscles, was convinced that exercises to support important organs were simply necessary.

The importance of the event is that this muscle group is not used daily, as a result of which tissue elasticity is lost after a while. Most often, problems with a decrease in tone occur after childbirth, because after the birth of the baby, it is difficult for the tissues to return to normal on their own. Negative consequences of reduced elasticity – lack of support for the pelvic organs, which negatively affects sexual life and can lead to the development of certain diseases. You can prevent the situation if you constantly do Kegel exercises for women.

Kegel Exercises for Women: Indications

If you decide to strengthen the muscle tone of the small pelvis, then you can safely do Kegel exercises for women. There are no special requirements for this, but it is simply necessary to take care of your health.
When creating the training, the classes were mainly aimed at:
• women during the period of bearing a child, when it is especially important to learn how to completely relax the muscles that prevent the crumbs from being pushed out during childbirth;
• women who have given birth to a child, when it is necessary to normalize tissues stretched during labor;
• preventive measures and therapy aimed at girls suffering from urinary and fecal incontinence;
• prevention and treatment of prolapse of the uterus, vagina and other organs, for example, when needed vaginal plastic surgery, as an alternative, gynecologists advise applying the technique and only if there is no effect, go for surgery;
• women who want to maintain their sexual health, improve intimate relationships.

Kegel exercises for women: contraindications and preparation for classes

The method has several caveats, therefore, it is not recommended to perform classes if:
• you have had a miscarriage or premature birth;
• You have cancer;
• You have undergone surgery and are in the post-operative period.

When there are no such contraindications, and you do not experience severe pain during menstruation, then you can start preparing for the training. First, it is important to release the bladder, and then perform activities in a position suitable for you (standing, lying, etc.)

Kegel exercises for women at home

It simplifies the procedure by the fact that it can be done at home and at a convenient time, while practicing it is important to relax the rest of the muscles (thighs, buttocks, etc.).

A set of classes (result in 2 months):
No. 1. It consists in contraction and relaxation of the pelvic floor muscles, each exercise lasts 6-10 seconds, performed 4 times a day, 10 repetitions (increase the number to 50).
#2. Rhythmic contraction of tissues for 5 seconds, followed by a break of 5 seconds. Do about 5 sets of 10 reps in total.
#3. It consists in muscle tension gradually increasing (until you reach the last floor), and then there is a smooth relaxation with a stop at each floor (pause).
№4. The muscles of the anus and vagina work, they should be alternately first contracted and then relaxed. Contractions can last up to 12 seconds.
#5. It is relevant for pregnant women, because it consists in simulating attempts, just like when going to the toilet.

The Kegel method is relevant for women, as it improves the health of the female genital organs, has a positive effect on intimate life and strengthens muscles. A set of exercises does not require additional equipment, so it is easy to perform at home.

Any problem is easier to prevent – a well-known truth, but often women begin to think about strengthening intimate muscles when the first bells have already appeared (intimate life has worsened, the uterus has sunk, etc.). Kegel exercises for women at home can be done at any time, combining classes with work or household chores.

If you have time, you can devote some hours to the procedure and try to combine it with breathing exercises for the best effect. There are no difficulties in performing the training, the main task of – identify the right muscles and perform the exercises correctly.

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