Kegel gymnastics, which strengthens the muscles of the pelvic floor, for women, men, pregnant women: how to perform exercises correctly? Kegel method - gymnastics for strengthening intimate muscles: benefits for women and men, indications and contraindications

Exercises for women and men.

Body exercises are extremely important, as they increase the tone of the body and the general condition of a person. Further, we will talk about the gymnastics of Kegel, which implies training of intimate muscles.

The benefits of gymnastics for women and men, indications and contraindications

These training are named after the American gynecologist Arnold Kegel. All the methods that are created after it have the basis of training data. The purpose of such exercises is to increase the amount of blood that will enter the small pelvis.

This technique was developed in the 20th century for women who had urinary incontinence. The famous gynecologist took up the development of the exercise because he realized that the pelvis muscles are not involved in any training. And it is the weakening of the muscles that leads to omission, diseases and deterioration of intimate life.

In the future, if you do not engage in muscle training, involuntary urination will occur at laughter, cough. With age and after childbirth, the situation becomes more detailed. That is why you should study this technique in more detail.

Exercises to strengthen intimate muscles

In order to start training, it is important to determine where the same muscles are. So, this can be done as follows:

• Hold the stream of urine while urinating. Now you know which muscles will train.
• When you remember what muscles to train, enter a finger in the vagina, lying. You feel the muscles with your finger.

Indications for execution These exercises are:

• The need to strengthen sexual desire and orgasm
• Lowered organs of a small pelvis
• Incontinence
• Slowly advancing menopause and discomfort that a woman feels at the same time
• The period when a woman is prepared for pregnancy and childbirth
• Recovery period after childbirth

Exercises for women and men

But for such exercises, there are contraindications. Namely:

• SPPP
• Myoma
• Ovarian cyst
• Inflammation of the pelvic organs

During pregnancy, the exercise must be performed after consulting a doctor.

What exercises should women do?

To get started, visit the toilet to empty. Exercises can be performed in two poses:

• On the back, diluting his legs. In this case, bent legs need to be bent in the knees and the heels should be tightly put on the floor. One hand in the lower abdomen, the other under the buttocks.
• On the stomach, the legs are elongated and a little bent.

Exercises are performed as follows:

• Squeeze the pelvic muscles, pulling them up. Continue 10 sec
• Relax the muscles for 10 seconds
• Repeat 10 times over 5 minutes three times a day

If it is difficult for you to train for 10 seconds first, select the range of 3 seconds.

In the beginning you can perform lying down

Often women make mistakes that spoil the entire training procedure, namely:

• Loading the navel
• Response of breathing
• Pushing the muscles down

On the contrary, you need to breathe freely and deeply, the muscles of the pelvic bottom need to be pulled up.

Now you need to move on to basic exercises. In this case, you need:

• Lying on the back, straining and relaxing the intimate muscles about 40 times to start. Over time, this frequency must be increased to 300 times.
• Go to the complicated option, namely, relax gradually, dividing the process by 10 steps.
• You can also cut muscles step by step. Strengthen the muscles slowly, each time the tension process should be stronger.
• An even more complex option is to make 30 contractions, and then linger for 30 seconds. After a half -minute rest, repeat the exercise.
• Try to compress and relax your muscles quickly.

During the day of the exercise, you need to alternate. On average, the number of these exercises should be brought closer to 300 contractions. At first it will be difficult, but over time, when the muscles are getting stronger, you can easily perform them.

What exercises should men do?

The exercises that the gynecologist invented can be performed not only by women, but also to men. First you need to correctly determine the muscles that need to be trained. This follows:

• Place a few fingers behind the testicles, but do not press on them.
• Now imagine that you are washing and stop the stream. This will be that muscle, it is called the pubic-cocchic.
• When examined in the mirror, you will see that the penis and testicles are slightly shifted during muscle tension.

It is important to consider certain tips:

• No need to strain the gluteal muscles and muscles of the legs and abdomen.
• No need to hold your breath.
• It is important to learn how to properly hold the flow of urine, then the training will be successful. If at first you will not succeed, then continue to train the muscles. Over time, you will succeed.
• It is important not to confuse muscle tension when freeing from gases and urine.

The benefits of classes for men

Men should perform exercises like this:

• Consider up to 5, straining the muscle
• Also, counting up to 5, slowly relax
• Repeat 10 p
• You need to perform three times

To begin with, you can perform exercises lying, so at first it will be easier. At first, you can also strain the muscles for a few seconds, gradually increasing time. In the future, the ideal time for each call is up to 30 sec.

• Over time, when the muscles are getting stronger, you can do the exercises already standing or even while walking.
• Start reducing the muscles during pressure on the stomach, for example, during sneezing, coughing or laughter.
• With an erection, also train your muscles. You will see the correctness of the execution by a “jumping” member.
• If you train the muscles during sex, so you can delay ejaculation.

Video: Kegel exercises for men

Kegel balls for beginners: how to use?

With Kegel simulators, you will provide yourself with an excellent training and strong muscles. And this, in turn, will protect you from health problems in the future. You do not need to attend gyms or special courses. With Kegel simulators at home, you can do everything you need.

Balls for training

Among the most famous simulators are highlighted:

• Jade egg
• Balloons

Important: buy and use yourself only simulators that imply independent use. Cargo options should be left for classes with an instructor. Such simulators, if used improperly, can harm health, as well as harm to delicate vaginal muscles.

To get the effect of training with balls, perform the following:

• Insert your finger into the vagina and tighten the muscles, so as to feel them.
• Treat the simulator with an antiseptic (this must be done before each training) and enter it by 2 cm in the vagina. For convenience and comfortable administration, you can use a lubricant. Leave the rope of the ball from the outside.
• For the first time, do the exercises lying. In the future, they must be performed standing, because this is how the muscles will be best trained.
• It is important to find your rhythm. Also remember that the period of relaxation should be equal to the voltage period. In the beginning, if it is difficult for you to compare this time, you can rest as much as you need.
• Breathe right, calmly. No need to hold your breath or breathe too rapidly.

Jade eggs

Briefly the process of classes looks like this:

• Raise the simulator with your muscles up
• Tighten the muscles for 2-10 seconds, breathe freely
• Relax for 2-10 seconds

Repeat these exercises 10 times. If at first it is difficult, then do as much as you can.

Important: you must train using only the muscles of the vagina, but not gluteal or abdominal muscles.

To understand whether you are doing the exercises correctly, you need to feel the edge of the ball with your finger from below or with the help of the mirror to see the movement of the cord. You need to train regularly so that the muscles always remain in good shape.

If in a couple of weeks you can easily perform exercises, then you can choose heavier balls. Evaluate your own condition and in no case do not bring training to discomfort or pain.

Classes with a jade egg, conduct an identical method. But before training, you need to thoroughly wash the egg with soap and boil. After 30 minutes, lubricating it with a lubricant, you can proceed to training.

What exercises can and should be performed after 50 years?

Kegel gymnastics consists of many exercises that imply the work of the long-copter muscle by reducing, compressing and pushing it. Consider the main exercises that are suitable for both women and men after 50 years:

• Slow and quick compression, muscle contraction

Slowly tighten the muscle and hold it in this position for 7-10 seconds, and then relax. At the initial stage, difficulties may arise regarding the time of holding the muscles in this position, then this time should be reduced to 5 seconds. The recommended number of repetitions is 10. Exactly the same actions must be performed with the rapid compression of the muscles, the difference is only that it is not necessary to hold the muscles in a tense position.

• Pushing

The exercise consists in the need to press a little (5-10 seconds), and then relax the muscles. For the correct implementation of this exercise, you can draw an analogy of women's actions, for example, during childbirth, and men during urination. The recommended number of repetitions is 10.

• Exercise "Lift"

It is necessary to strain the muscles, gradually increasing the strength of their compression. By analogy, you can imagine the elevation of the elevator: with each floor, the muscles should strain more and more, and having reached the peak of tension - to do the same exercise, but in the reverse order.

After 50 you can and should be engaged in gymnastics

It is also important to draw attention to the fact that, despite the rather positive effect of this gymnastics on the human body, there are certain restrictions and contraindications. The main contraindications are:

• Pelvic inflammation
• Postoperative period
• Tendency to bleeding
• Cysts, as well as tumors of the organs of the genitourinary system

That is why the consultation of the relevant specialist will be appropriate.

What exercises to do if the uterus has sank?

Opinations of the uterus occur in 3 women out of 10. And the cause is weakened vaginal muscles. Moreover, prolapse can be not only after childbirth, but also after lifting weights, obesity or frequent constipation. At the initial stages of uterine omission, a complex of exercises for training intimate muscles should be performed.

Symptoms of uterine prolapse are:

• Pulling pain in the lower abdomen
• Frequent urge to the toilet
• Urinary incontinence during laughter, cough
• Pain during PA
• Bloody issues

Gymnastics when uterine

If you regularly perform Kegel exercises with a uterine lowered, you can achieve muscle strengthening:

• For beginners, you should learn to determine the muscles necessary for training. This is described at the beginning of the article.
• Enough the bladder and proceed.
• First, start the exercises in the lying position. Bend your legs and tighten as if you want to stop the urination process.
• Lying for a couple of seconds, and then relax.
• Now try to do it at a fast pace.
• At the next stage, try to do the exercise as if you were pushing something out of the vagina.
• Repeat the exercises daily. And a month later you will feel positive results.

Kegel exercises with uterine fibroids: how and what exercises to do?

If a woman has a uterine fibroids, then not all exercises are allowed to her, and some physical activity is completely prohibited.

But despite this, Kegel exercises in this disease are not only permitted, but also recommended.

They must be performed as follows:

• Rhythmically and quickly compress and unclench the muscles for 10 seconds.
• Next, alternate compression and rest for 5 seconds for every action and inaction.
• Squeeze the muscles and stop in this position for 20 seconds, rest. Try to reach the indicator of 2 minutes in compressing muscles.
• Make up, as during childbirth.

Thanks to such exercises, blood circulation will restore.

Exercises with uterine fibroids

If a woman conducted an operation to remove myoma, then you can recover after it after leaving the hospital.

First of all, stop urination for a while. This is the simplest muscle training.

If a woman has uncomfortable sensations or bleeding, then the exercises must be stopped immediately. In addition, it is better to talk with the doctor about the process of classes.

Kegel gymnastics after surgery to remove uterus and ovaries: how and what exercises to do?

There can be many reasons for removing the uterus, the recovery period lasts a long time. It is important at this time to beware and conduct medical gymnastics.

After removing the uterus or ovaries, women complain of incontinence. This is what Kegel gymnastics will help.

You need to perform exercises after such an operation because:

• It is necessary to restore the physical and psychological state.
• It is necessary to increase muscle tone, on which the receipt of sexual satisfaction directly depends.

Important: you need to ensure that during the excitement of exercises in tension there are only vaginal muscles, but not the muscles of the legs, buttocks and abdomen.

To begin with, the time range for each exercise should be no more than 3 seconds. Gradually, this figure needs to be raised to 10 seconds. You need to perform exercises 2-3 times a day.

Kegel exercises

Exercises when removing the uterus and ovaries should consist of 3 stages:

• Muscle compression is slow.
• Rhythmic compression and relaxation with a certain interval.
• Pushing an imaginary subject (action, as in labor).

Also delay a stream of urine for a couple of seconds during urination. A positive result with the specified diagnosis will also be the Exercise "Lift". In this case, the muscle tension process must be divided into several stages and at each stage the compression should be stronger. After several seconds, in tension, you need to gradually weaken the muscles.

Kegel gymnastics after childbirth, cesarean section: how and what exercises to do?

In the state of vagina, uterus, perineum, the change is especially noticeable, due to their direct active involvement in the natural process of childbirth. Gynecologists recommend for accelerated renewal of organs, systematically perform Kegel exercises. The proposed gymnastics is focused on the solutions of the mass of difficulties in the period after the generic adaptation. For example:

• The inability of the body to hold feces, urine will be eliminated
• Serves as an auxiliary means of returning the uterus to the prenatal state
• Reconstructs fabrics that were subjected to severe stretching
• Enhanks sexual desire

Gymnastics can be done with the baby in hand

A list of not complicated exercises of the proposed gymnastics:

• "Bridge". Lying on the back must be bent at the knees of the legs at an angle of 45 degrees. Raise the hips, by straining the area of \u200b\u200bthe press. We follow the back, which should be even and raise the hips to the maximum height. We repeat ten times.
• A duration of ten seconds occurs maneuvering, unclenching the muscles of the vagina. After, the break is also 10 seconds. We repeat three approaches.
• Again, actively strain the muscles. We rest 10 seconds. We have been performing the approaches for nine.
• We complete the muscle compression complex for 30 seconds. Rest 30 sec. Repeat all 2 times.

The American gynecologist Arnold Kegel has developed effective exercises for pregnant women. They will help to avoid the appearance of ruptures, microtrauma, dull the pain threshold.

Kegel gymnastics for pregnant women before childbirth, in 3 trimester: how and what exercises to do?

• Sitting on your back, we bend our legs at the knees, dilute from the side. We relax, but do not lose the concentration of feelings. We strain the muscles of the perineum to 15 sec. We weaken them sharply. We make 10 repetitions.
• They offer women who are on demolition (third trimester). Turn on the flight of imagination. Imagine that the vagina is a mine. Divide it by several levels. Slowly compress the muscles of the entrance, after mentally we stop on each section, alternately relaxing the muscles of the passed floor.

Exercises for pregnant women

Constant and correct training is recreated to strengthen health. And also prepare the body for tension during childbirth.

Kegel gymnastics with prostatitis, after removing the prostate in men: how and what exercises do?

As it turned out, Kegel exercises are useful not only for women, but also for men. A particularly positive impact was noted on the work of the genitourinary system. This is due to an improvement in the blood supply to the pelvic area.

If you have noted the first signs of inflammation of the prostate, then the time has come. Regular training will return the muscles and excellent blood circulation. And also, which is not unimportant, improvements to potency are noted.

Exercises for men

So, the following actions should be performed:

• Do not breathe, squeeze your muscle. Divide the compression process into 3 stages. At first, slightly, gradually squeeze it as much as possible. Hold in this position for 2-3 seconds.
• Relaxing, exhale. You need to repeat 10-15 times.

Also, exercises can be performed standing or lying. Depending on individual tolerance. With regular implementation, after 7-10 days, such exercises should be performed daily three times a day.

Kegel gymnastics with hemorrhoids: how and what exercises to do?

If you perform the exercises regularly, then the exacerbations of hemorrhoids will not be so frequent, and hemorrhoidal nodes will not be so big and will not fall out. In this case, it is important to reduce the muscles of the pelvic floor.

Supporting gymnastics for hemorrhoids

Here you need to reduce the anus so that it is drawn into the rectum. Each reduction must be restrained for 3 seconds at first and gradually increase to 5-10 seconds. With hemorrhoids, such exercises are desirable to do 4 times a day 10 times in one call.

Kegel gymnastics during urinary and feces: how and what exercises do?

In order to understand which muscles need to be reduced with this problem, there are certain methods:

• Stop the stream of urine while urinating
• Squeeze the sphincter
• Tighten the vaginal muscles during intercourse

Exercise during incontinence

Such exercises, alternating, need to be performed three times a day, 8-10 times. Compression must be delayed for 4-30 seconds.

Kegel gymnastics at rectocele: how and what exercises to do?

At the beginning of the development of Rebcee, recovery gymnastics should be used. It is important not to count on a very quick result from gymnastics. But regular classes are able to tone the muscles of the pelvic area.

The set of exercises is selected individually based on the development of pathology. With this disease, it will perfectly perform 500 approaches three times a day.

Basic exercises:

• Imitation of urination delay
• Pelvis
• Muscle contraction
• Pushing an imitated object

Is it possible to do Kegel exercises with menstruation?

Kegel exercises are extremely universal and practically have no contraindications. They can be performed both during pregnancy and during menstruation.

As you can see, it is useful to perform Kegel exercises in the presence of various diseases of the genitourinary system, as well as for the prevention of these same diseases. The main thing is the correct and regular implementation of all these exercises.

Video: Kegel exercises for women