It is necessary to take care of your own health in a variety of ways. The intimate sphere is no exception. Many have heard about Kegel exercises for women. How to do them yourself and is it possible to master this training program at home?
Who is this complex useful for?
The Kegel complex is designed to maintain
pelvic floor muscles
. This muscle practically does not train naturally. Over time, muscle fibers inevitably lose their elasticity, and if you do not train them in a timely manner, they can surprise you with the most unpleasant and unexpected surprises.
Kegel exercises for women, which you can read below, can significantly increase the quality of sexual life. If the muscles of the perineum and vagina are in order, not only the sensitivity increases, but also during intercourse, you can pleasantly surprise the partner. Such training is necessary for those suffering from urinary or fecal incontinence. Moreover, the complex can be performed not only by women, but also by men. Kegel exercises after pregnancy will help restore muscle tone. They are also useful before birth as a preparation for the birth of a child.
General conditions for training intimate and pelvic muscles
You can do it at any time, but you should start training in a relaxed home environment, when nothing will distract you. Over time, you will learn to do the exercises in public, perhaps not even completely consciously, without being distracted from the main activity. Exercising is best with an empty bladder. Squeezing, pushing and shrinking - these are the groups that all Kegel exercises for women are divided into. How to carry out the complex and where to start? Do not do many repetitions during the development of the technique. When you have trained your pelvic floor muscles enough, 200 repetitions per day can be done. But you need to start literally from a minute on each type of training.
Kegel exercises for women: how to perform and how many times to do?
Squeezing should be done slowly: gradually tighten the muscles as if trying to stop urination. When the voltage is maximum, hold this state for three seconds and completely relax. Contraction is an exclusively female exercise for
training vaginal
muscles . Tightening and relaxing the muscles is required very quickly. Ejection can be performed by representatives of both sexes, it is necessary to push as if defecating, after which you should completely relax. Kegel exercises for the pelvic muscles should preferably be supplemented with training for the buttocks. Both contractions and contraction are suitable for this muscle group. Slowly tighten the muscles of the buttocks and hold them in this position for several seconds, and then quickly strain and relax them. The entire cycle should be repeated several times. You can start training immediately after waking up. Try one exercise without getting out of bed, then another before breakfast, and the third on the way to work. If the desire to train does not disappear, you will begin to engage freely throughout the day and very soon notice the result.