Wumbling: the best Kegel exercises for women and men. Kegel exercises for women at home - we strengthen intimate muscles

Kegel exercises are the most effective and easiest method to strengthen the pelvic floor muscles and restore the muscles of the vagina. Every woman must have heard about this gymnastics in passing, but, as a rule, we do not go into details of anything until it affects us personally. It's time to learn more about this. Kegel exercises will be especially useful for pregnant women and for those who have recently become a mother.

Which of the women benefit from these exercises?

For many women, especially after childbirth, it seems that the vagina has become freer, and the most feminine muscles are weaker, and because of this they experience minor troubles, up to urinary incontinence. There may also be discomfort during love games.

Doctors in such cases recommend performing special Kegel exercises for women. Like this? Special vaginal balls are placed in the vagina and for some time the muscles need to be compressed - unclenched, holding the balls in itself. The muscles of the pelvic floor are gradually strengthened and become more elastic. Thus, it is quite possible to make your intimate muscles more elastic and embossed than the one that was before childbirth. You can perform Kegel exercises without the use of vaginal balls, relying only on muscle strength. It is about these strengthening complexes that we will talk in more detail today.

Also, such intimate gymnastics can help if you want to get to know and feel your body better and become more liberated. With the help of an easy exercise for the pelvic muscles, the sensitivity and susceptibility of the walls of the vagina increase, which has a great effect on sexual life and greatly increases the likelihood of multiple orgasms.

So, who needs strengthening intimate exercises?

Kegel exercises are needed:

- pregnant women, in order to strengthen the muscles of the pelvic floor, so that childbirth is faster and less painful;

- for the purpose of preventing or treating (in combination with other means) urinary incontinence due to weak muscles of the perineum;

- women after childbirth, to restore the muscles of the pelvic organs and their normal functioning;

- to all the ladies who want to add some variety and piquancy to their sex life - trained muscles become more elastic and embossed, which increases the likelihood of an orgasm.

Kegel exercises are divided into two types: with the performance of only contraction of the pelvic floor muscles, and with the performance of "pushing". We will consider both options.

Option I. A complex based on tension and contraction of the muscles of the pelvic floor:

Exercise 1:

1. Tense and relax your intimate muscles for 10 seconds, then take a 10 second break. We perform 3 approaches.

3. Squeeze the muscles, hold them in this state for 30 seconds, then relax for 30 seconds. We repeat twice. We return to the first step.

Exercise 2:

1. Squeeze and hold your pelvic floor muscles for 5 seconds, then relax. We repeat 10 times.

2. Sharply squeeze and unclench the muscles 10 times, 3 repetitions. Now squeeze and hold the muscles in this state for as long as you can, but no more than 2 minutes. Relax for a couple of minutes and start the exercise again.

Exercise 3:

1. Squeeze and relax your pelvic floor muscles 30 times, then move on to the second step. Every day increase the number of compressions by 10, you should reach 100 compressions for this exercise.

2. Tighten your muscles as much as possible, hold for 20 seconds, then relax for half a minute. Repeat - 5 times.

Exercise 4

Start by simply tensing and relaxing your pelvic floor muscles for a couple of minutes, gradually increasing the time to 15 minutes. Exercise must be performed 3 sets daily.

II set of classes according to the Kegel method, based on the implementation of compression and expulsion.

Exercise 1. Slow contractions. Tighten your pelvic floor muscles, count to 3, relax.

Exercise 2. Abbreviations. Squeeze and unclench the muscles as quickly as possible for you.

Exercise 3. Pushing. Tighten your muscles slowly, as if you are trying to push something out of the vagina (as in childbirth).

Start this set of exercises with 10 compressions, 10 contractions and 10 push-ups for 5 sets daily, gradually adding the number of squeeze-push.

If something remains incomprehensible to you from the description of this delicate gymnastics, you can watch their technical performance of the Kegel exercise on the video:

Do not be lazy to perform this simple exercise for the pelvic muscles, and after a while you and your partner will feel that the muscles of love have become more elastic, stronger and stronger. Do not hesitate, this will pleasantly surprise your man, which will undoubtedly have a positive effect on your family life, making you feel like a beloved and desired wife, as well as a healthy young mother. Health and well-being to your family!

In order to have a beautiful figure, a real lady goes to great lengths, from all kinds of diets, physical exercises, fitness, physiotherapy methods, to plastic surgery. This desire is quite natural, because every civilized person wants to look good at any age. But having a beautiful figure is only one of the components.

Another purpose of a girl is to be sexy and give birth to children. And for this you need to train and strengthen the muscles of the lower part of the pelvis.

The problem of strengthening the muscles of the pelvis was thought about in the middle of the twentieth century by the American professor of gynecology and obstetrics Arnold Kegel, when he listened to numerous complaints from his pregnant patients that they had problems with urination, urinary incontinence, childbirth was painful, with many tears, regardless of physique women. Most young girls complained about a bad intimate life, the inability to control orgasm.

The scientist realized that the problem lies in the state of the pelvic muscles, which, under the influence of various negative factors, weaken and lose their elasticity. He developed special exercises that qualitatively solved the problem.

Kegel exercises for women at home are easy to do, this is a whole complex designed to increase the tone and elasticity of the pelvic and intimate muscles, and strengthen them.

Who needs to exercise?

• Pregnant women, for quality and painless childbirth. During childbirth, trained muscles relax correctly and in time, help to avoid ruptures and contribute to an easier birth of a child.

• Mothers who have given birth to a baby will need them in order to restore a greatly stretched tissue and bring it back to normal.

Women of all ages

• for the preventive purposes of urinary and fecal incontinence

• to prevent prolapse of the pelvic organs

• for the prevention of inflammation in gynecology, especially in the fight against vaginitis

• to increase the level of production of sex hormones.

Support sexual health and improve appearance and figure

The quality of sexual life is improved due to the narrowing of the vaginal canal, which enhances the sensations of both partners during sex.

Where to start a set of exercises?

In order to perform Kegel exercises with the pelvic and intimate muscles, a woman must accurately determine their location.

What does that require?

During urination, stop the stream of urine without using the legs. Those muscles that will contribute to this procedure and will be marked.

Squeeze the finger placed in the vagina without using other muscles, in particular the dorsal, abdomen or buttocks. This procedure will help to highlight the necessary parts of the body.

If a woman was able to accurately determine the muscles that need to be trained, then you can proceed to the exercises.

Exercise 1

It is necessary to perform muscle contraction three times in a row for 10-15 seconds with a break in the same interval.

Exercise 2

Squeeze and relax the muscles for 5 seconds. The procedure is repeated about 10 times.

Exercise 3

Squeeze and unclench the muscles 25-30 times and bring the number of procedures up to 100 times.

Exercise 4

Perform not only the process of squeezing the muscles, but also pushing. To carry out such a procedure, it is necessary to make an imitation of attempts during childbirth.

You need to start with ten slow step-by-step contractions and ten push-outs.

Physicians may suggest exercise classes

For greater efficiency of procedures, Kegel invented a simulator, which he called the "Perineum". The device was inserted into the vagina and gave an additional load on the muscles, which made it possible to quickly bring them into tone.

This is an approximate description of the Kegel procedures, at the present stage of development of society they have been improved and there are many variations. But all of them are based on the procedure for compressing and relaxing the muscles of the intimate zone.

Many analogues of the simulator have been developed - the "Perineum Number", which are actively sold today. But doctors recommend using them under the supervision of a trained trainer, since improper use will not only not give a qualitative result, but can also aggravate the pathology that has arisen.

How to practice at home?

At home, it is advisable to use Kegel exercises without a simulator. And the simplest of them can be carried out at the workplace, sitting on a chair, on the street, sitting on a bench, unnoticed by others.

Special literature and related Internet sites offer advanced exercises such as:

• Holding and pulling.
• Belly breathing. When performing compression of the intimate muscles, the abdominal muscles are connected in a standing, sitting and lying position.
• The Eiffel Tower. At the same time, the muscles of the abdomen and vagina are drawn into one point.

• Separation of the upper and lower abdomen. On a relaxed stomach, the load on the bottom increases.
• Diaphragmatic breathing. It is carried out in a lying position, it is required to start breathing in a relaxed abdomen and gradually move to the diaphragm.

In order for a woman to start performing Kegel exercises, it is important to lead a healthy lifestyle and strengthen muscles not only locally, but also engage in proper posture and figure. Beauty and sexual health are an integral part of one whole, they require regular training.

Greetings, dear readers of my blog! Did you know that according to statistics, after the birth of a child, at least 50% of couples report a deterioration in the quality of intimate life? The most incredible thing here is that it can often be prevented or even treated on its own. Simple Kegel exercises for women at home will help with this. They will also prevent many female diseases. They are recommended by doctors for uterine prolapse and urinary incontinence.

In the middle of the twentieth century, the American gynecologist Arnold Kegel was looking for ways to treat urinary incontinence after childbirth. He came to the conclusion that gymnastics effectively contributes to the solution of this problem to strengthen and increase the tone of the muscles of the pelvic floor.

Other names for such training are wumbling or imbuilding. VUM is an abbreviation for "vaginal controlled muscles", building - development. MI is an abbreviation for "intimate muscles".

The indications for training are as follows:

• stretching of the muscles of the vagina after childbirth, prevention and treatment of uterine prolapse;
• pregnancy planning and pregnancy itself ();
• prevention and treatment of problems with urination, urinary incontinence (including after removal of the uterus);
• excess weight;
• haemorrhoids;
• prevention and elimination of age-related decrease in the tone of intimate muscles (from 25 years).

In addition, training is useful for improving blood circulation in the pelvic area, especially when sedentary work. Exercises are also shown to increase the brightness of sensations in sex by narrowing the vaginal canal.

With frequent urination, training can help solve the problem, but first you need to rule out cystitis. With hemorrhoids, training is useful by improving blood circulation in the pelvic area. And after 50 years, it is especially necessary to strengthen the muscles.

How to prepare

Before you start the exercises, try to feel the muscles that we will train. To do this, stop the stream during urination. The very muscles that we need will be involved. Note! Doing this often or, moreover, trying to train in this way is categorically not recommended.

Another technique to feel the right muscles is to try to squeeze them by inserting your finger into the vagina.

Before starting a workout, be sure to empty your bladder. Beginners should start exercising in a prone position.

Subsequently, you can move on to training while sitting and standing (only for exercises without simulators or). Some exercises without machines are good because you can do them even in a public place. For example, in transport. Nobody around will notice. During gymnastics, you need to breathe evenly, without holding your breath. It is advisable to train daily.

We will analyze in stages the basic basic exercises for beginners. Once you figure out how to do them, you can move on to exercise machines like balls or eggs.

Slow contractions. Tighten your intimate muscles, as if pulling them inward. Count to three slowly and relax. Then, when you get used to it and understand how to do it right, complicate the workout. To do this, tighten the muscles gradually, squeezing the vagina more and more, stopping at each stage. You also need to relax the muscles gradually, at the expense, with stops. At first, three or four stages are enough, gradually bring their number to ten.

Pulsation. Tighten and relax your intimate muscles quickly.

extrusion. These are a kind of "attempts", as during childbirth, only with less effort. Imagine that you are trying to push something out of yourself.

At the initial stage, perform each exercise 10 times in five sets. Then gradually, once a week, add five repetitions - up to a total of 30 repetitions of each exercise in five sets.

When you bring the workout to automatism, you can do it anytime and anywhere. Even standing in the subway or sitting at the computer at work 🙂

Advanced training

The following exercises are a little more difficult, you can move on to them when the basic complex has already been mastered. It is important to do this gradually, without overexerting yourself, especially if you have any diseases or during pregnancy.

Elevator. The exercise is based on slow contractions. Lying on the floor, bend your knees and gradually tighten your intimate muscles from bottom to top. It's like you're slowly pulling something in. Stop for five seconds at each step.

Ladder. This is a modification of the lift exercise. It is performed similarly, but the five-second pause between compressions is not made.

Flashing. Alternately tighten the muscles of the vagina and the anal sphincter. The muscles of the press and buttocks should remain relaxed.

Simultaneous voltage. At the same time, squeeze the muscles of the vagina and anus as much as possible. Hold this position for a minute and slowly relax.

Half bridge. Lie on the floor with your knees bent. Take a deep breath in through your mouth and out through your nose. As you exhale, slowly lift your pelvis while squeezing all the pelvic floor muscles. Hold this position for five seconds. Do five sets.

Butterfly. Sit on the floor with your back straight. Bend your legs at the knees and connect the heels as close to the crotch as possible. Take a few deep breaths in and out. As you exhale, contract your vaginal muscles. Hold the tension for a few seconds, then relax. Perform the exercise from five approaches.

A very slight muscle pain in the lower abdomen and in the coccyx area can be normal. It's like the pain of doing ab workouts. But if the pain doesn't feel like muscle or doesn't go away, see your doctor.

If you have just started exercising, the nature of the discharge may change during menstruation. In the first two days, the blood will go very plentifully, and then it will sharply decrease. This is fine. Due to training, the epithelium is more actively rejected. Pain during menstruation may even decrease. But to the question, is it possible to do Kegel exercises during menstruation, the answer will be negative. Better to wait a few days.

See also lessons on Kegel exercises from a gynecologist:

My results

I also did Kegel exercises after giving birth. I had a vaginal rupture. For the first 3 weeks, even moving around was painful. She walked holding on to the wall like a waddling duck. Even the child could not be carried on discharge. The husband, when he saw this, said that he was given 2 children at once. As he says: “The first month was very hard” 🙂

My gynecologist advised to strengthen the pelvic floor muscles with a simple set of exercises that I described above. Plus a calm workout at home for all muscle groups. It didn't help right away. I felt the changes only after 3 weeks of daily classes. The pain in the vagina decreased, urination improved, otherwise I went with pads.

So do exercise regularly, then it will definitely help. And be sure to strengthen all muscle groups - the press, back, buttocks. At first, I worked out at home - exercises, fitball, work with my own weight. And when my son went to kindergarten, she began to constantly go to the gym. Now I can't do without charging.

How to do with balls

This is the easiest simulator for intimate muscles. It represents from one to three balls on a loop. There are options for different skill levels. The better you are already trained, the smaller and heavier the balls will be.

Before the first use, the balls should be washed with soap and warm water. And in the future, before each use, treat with Chlorhexidine or Miramistin.

One of the main exercises with Kegel balls is the same "elevator", but with slight variations. Its basis is slow compressions already familiar to us. Insert the balls into the vagina to a depth of about two centimeters. Squeeze the muscles at the entrance to the vagina, as if closing it. Then gradually contract the muscles above. The balls should rise up.

For more information on how to choose the right model for you and a description of the training methodology, read the separate article on Kegel balls.

In addition to balls and jade eggs, there are many for intimate muscles on sale today. Such devices do almost everything for you 🙂 And at the same time they give you objective information about the state of your muscles. It's a kind of massage. Data can be displayed on a smartphone and, using a special application, select a training program for yourself.

Wumbling and targeted training of intimate muscles is wonderful. But in order to achieve really good results, you need to work on your body in a complex way. Even the usual 15-minute exercise in the morning will give you the opportunity to feel in good shape and charge you with a lot of energy.

Some exercises for girls from the most common fitness complexes also strengthen the muscles of the pelvic floor

For example, the well-known exercise "Cat". With it, you, standing on all fours, arch your back, pulling in your stomach, and then bend, relaxing your abs. Try squeezing and relaxing your intimate muscles at the same time. The exercises will enhance each other's action.

Similarly, you can supplement the popular exercise for the buttocks. Lying on your back with your knees bent, you raise and lower your pelvis. Try simultaneously, while lifting the pelvis, to compress the muscles of the vagina.

In general, it is worth remembering that in our body everything is interconnected. And the state of the whole organism also affects the tone of intimate muscles. It is especially important to strengthen the muscles of the entire body, as well as monitor posture. It is the complex impact that will give the brightest and most noticeable results. And most importantly: the key to the effectiveness of any training is their regularity!

Contraindications and warnings

Before you start home workouts, be sure to make sure there are no restrictions. It is forbidden to perform such exercises:

• after caesarean section before suture removal;
• with infectious diseases of the pelvic organs;
• in acute and inflammatory diseases of the genitourinary system (including cystitis);
• in the first days after childbirth;
• with severe pregnancy;
• with oncological diseases;
• during menses.

In case of any painful conditions, before starting any kind of training, it is necessary to consult a doctor. The specialist will determine what the benefits and harms of classes will be in your particular case.

For pregnant women, there are special sets of Kegel exercises. Nevertheless, it is better to discuss the beginning of classes with your gynecologist. The time to start training after the birth of a child depends on how the birth went. The ideal case is after natural childbirth without any complications, if you feel great. In this situation, you can start in a couple of days. After a caesarean section, it is generally better to forget about any training for at least a month. After the episiotomy, you need to wait for the complete healing of the sutures - at least ten days.

I hope this article has helped you understand what Kegel exercises are, what they are for, and how to start exercising at home. Advise your friends to read about it and be sure to blog. There will be many more interesting things here!

About why the gynecologist Arnold Kegel from the USA came up with the idea to develop a system of exercises for intimate muscles, history is silent. However, worldwide fame came to him precisely because of her. Moreover, Kegel exercises, which strengthen the muscles of the pelvic floor, quickly became in demand around the globe. A lot of photos and videos have been devoted to her, and the technique itself is now used by women both to facilitate subsequent childbirth and to bring new thrills to intimate life. Finally, in many countries, special schools were opened (primarily for pregnant women), in which experienced specialists taught women lessons devoted to a detailed presentation of the theory of this method, as well as instructions for step-by-step implementation of each exercise separately.

What is this unique complex? How to do these exercises correctly? What are the indications and contraindications for such training? Does it make sense to do Kegel exercises at home for women for prevention? Let's try to answer these questions in detail.

For various reasons, some muscle groups of the female body in ordinary life work literally “for wear”, and some are practically not used. The latter include:

• pelvic muscles (responsible for supporting internal organs);
• intimate muscles (located in the genital tract and playing an important role in intimate life and during childbirth).

What can lead to their degradation? The number of negative consequences in this case is very large, and may include:

• inability to have an orgasm (which, as a result, creates problems in family life and depression);
• the likelihood of prolapse and even prolapse of the uterus during pregnancy;
• frequent incontinence of the contents of the bladder;
• problems with menstruation;
• increased likelihood of hemorrhoids during pregnancy and in the postpartum period;
• other unpleasant ailments.

Can these muscles be trained? Of course, just like any other. It is for this that the method of Dr. Kegel was created, the essence of which, in general terms, is to teach the technique of compressing and performing wave-like, jerky and some other types of movements of these muscles.

Thus, training the muscles of the small pelvis and intimate areas has the following goals:

1. Increase the sexual desire of both the woman herself and her partner.
2. Significantly reduce the likelihood of inflammatory diseases of the genital organs.
3. Gain the ability to more easily and safely bear a fetus during pregnancy and quickly restore the reproductive system after childbirth.
4. Prevent lowering and, moreover, prolapse of the uterus.
5. Protect yourself from possible urinary incontinence.

Finally, classes according to the Kegel system are an effective prevention of aging (primarily due to the normalization of the hormonal background in general, as well as the active release of serotonin and some other so-called “pleasure hormones”).

Intimate muscles - how to find them?

Oddly enough, often women ask a question regarding their intimate and pelvic muscles: “Where can I find them”? And this question is justified, since under normal conditions their work is not felt, and it is rather difficult to determine the places in which their movement should take place.

How to find the exact location of these muscles? There are at least two elementary methods.

1. The natural method is based on the forced interruption of urination during the implementation of this process. In this case, it is the muscles of the small pelvis that surround the vagina in a ring. How many seconds should the flow be held back? To begin with, at least for 2–3, subsequently bringing this interval to 7–8 seconds (so that your subconscious mind gradually remembers the brain command to these muscles).
2. The method of palpation is even simpler. You need to lie on your side, put your hand behind your back and put your palm so that the tips of your fingers lie on the crotch. Then try to squeeze the muscles in this area so that the brush is partially drawn inward. The second version of this method (of course, performed only at home) is to thoroughly wash your hands, dip your fingers directly into the vagina and then squeeze the muscles. By the location and density of the girth, you will feel where the intimate muscles are located and how strong they are.

After that, your task will be to learn how to control the movement of these muscles, separating their movements from the contraction of others (primarily the sphincter, gluteal and abs).

Basic set of exercises

For intimate life

The initial, basic set of training includes:

• slow compressions (to control movements - fingers on the perineum). The muscles contract, the position is fixed for 5-7 seconds, after which you relax for the same period of time and repeat all over again. The number of repetitions is from 5 to 15;
• quick squeezes (the position of the palm and fingers is similar). This time you need to quickly squeeze the intimate muscles of the vagina 8-10 times in a row, allocating about a second for each contraction. After that, you can relax for 10 seconds, and then repeat the exercise again. The number of repetitions is also from 5 to 15 times.

How long will it take to “pump” and develop the skill of managing them at least “at the initial level of a geisha”? Sorry, but you will not be able to get the result quickly. Want to be successful in a month? Then repeat both exercises 100 times a day. Unreal? Probably yes. But with any other muscles, it would not have turned out faster either! A more realistic option is 10-20 exercises per day. And then after six months you will be able to deliver enchanting sensations both to yourself and to your man.

For those about to give birth

If the training has a different goal related to planning to have a baby, the execution technique will be somewhat different. In this case, you will need to teach your muscles to perform not squeezing, but jerking movements. You do something similar with a bowel movement - but if there is tension and a push in the anus, then in this case you will need to learn how to imitate pushing into the vagina.

The execution technique is more complicated here. But over time (by doing a "push", fixing the position of the muscles for 3-4 seconds, relaxing, and repeating the same thing 10-15 times at a time), you will achieve excellent results in the same few months. In this case, only the first week is usually the most difficult - then the muscles “get used to it”, and it becomes easier to train.

For pregnant

The greatest variety of Kegel exercises is designed for pregnant women. The explanation for this is simple - well-developed pelvic floor muscles guarantee not only the good health of the woman herself, but also a much safer process of bearing the fetus, and then releasing the burden.

What is included in this complex?

1. Slow squeezes lying on your side (the same ones that are included in the basic set of workouts for intimate life). Why repeat them? To strengthen muscle fibers. How many times? Fifteen sets per day of 5 compressions each.
2. Slow compressions on the back (performed in exactly the same way - only the position of the body changes).
3. Slow compressions on the back of the "woman in labor". A somewhat complicated version of the second exercise, which should be performed "as in childbirth." In other words, a woman lying on her back puts small pillows under her head and back, stretches her arms along the body (here it will not work to control the perineum with her palm), and bends her legs and spreads them apart. Next, an abrupt cessation of urination is simulated with a delay for the longest possible period of time (the first time it is impossible to keep the muscles compressed for longer than 4–5 seconds, but rather quickly it is possible to increase the time to 10–12 seconds). Then, along with muscle relaxation, 2-3 deep breaths and exhalations are taken, after which the exercise is repeated. About 8-10 approaches are recommended per day.
4. "Elevator". A higher level of training, starting no earlier than the basic one is mastered. What is it? You need to learn how to alternately control individual zones of intimate muscles - mentally imagining the vagina as an elevator shaft with separate "floors" in the form of rings. Thus, slow compression will be carried out first in the front (1st ring), then higher (2nd ring), even higher, and so on to the very top (for beginners, there are two "floors", for experienced women their number can reach up to seven). On each "floor" compression is fixed for 3-4 seconds, and as you move up, each subsequent one becomes stronger. At the very top, fixation is made long - for 8-10 seconds - after which the reverse "descent" begins.
5. "Waves". The exercise is difficult in that you need to learn how to quickly switch from the vagina to the anus and back (first, the first is compressed, and after relaxation, the second is compressed). There should be 5–6 such “wave rolls” in each approach, and the approaches themselves should be from 5 to 10.
6. Imitation of childbirth. The exercise is very different from all the previous ones. First of all, you need to go to the toilet and empty your bladder and intestines. Take a kneeling position, using a sofa or fitball as a support. Tighten the muscles of the vagina and imitate the pushing of the baby, trying to direct their movement down and forward. It is necessary to “push” in this way 5-10 times per approach, repeating the exercise at least 10 times a day. This will help you a lot in the future, during childbirth, and will also significantly reduce the likelihood of muscle fiber rupture when the baby passes through the birth canal.

Important! You can start training only after consulting with your doctor, because during pregnancy, strong stress in some women can provoke a threat of miscarriage.

The basic set of exercises will need to be performed some time after the birth - in order to quickly restore the body and eliminate the likelihood of prolapse of the uterus and some internal organs.

Few people know that vaginal balls, widely known in the assortment of sex shops, have their own analogue in Dr. Kegel's system. True, the ball in this case is used alone - in the initial stages, silicone, and for the "advanced" - metal or stone (it is recommended to use this simulator only with the use of lubricants). What for? Then, as a result of long training, a woman manages to do amazing things with him! Which will certainly affect the quality of her sexual life, and at the same time stabilize the hormonal background.

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 it is they who directly affect the sensations during intimacy.

Why do you need Kegel exercises?

Kegel exercises are called 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 rarely used in the process of life and can lose elasticity and tone because of this.

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

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 simple, and on sale you can find special simulators for intimate muscles, so you can do it 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.

The effect of exercise

Who benefits from Kegel exercises?

1. Women over 40
2. Overweight people
3. For young mothers for quick recovery after childbirth
4. Women suffering from urinary problems
5. Pregnant women, because exercises contribute to the preparation for childbirth and the easy flow of the birth process

In addition, classes will help improve intimate life, in the treatment and prevention of prolapse of the pelvic organs, preventing inflammatory processes and "female" diseases.

And most importantly, you can perform the complex anywhere, even doing ordinary household chores.

You do not have to retire to conduct a workout - outwardly, the work of the pelvic floor muscles does not manifest itself in any way, others will not notice anything.

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

Strengthen your pelvic floor muscles with simple exercises

You can do this in two ways:

Method #1

1. To localize the muscles, try to mimic the suppression of the urge to urinate. Or even simpler: during the next visit to the toilet, with a conscious effort, stop urinating.
2. It's not as easy as it seems. It is these muscles that we will train.
3. It is impossible to constantly exercise during trips "in a small way" - this violates the natural mechanism of urination at the nervous level. Roughly speaking, there is a "desynchronization" of the work of the nervous system of these muscles.
4. As soon as you find the right muscles and understand that they can actually be controlled, stop experimenting and start training on Kegel.

Method #2

1. There is another method of finding the muscles we need: for this, you should insert your finger into the vagina and try to squeeze it as hard as possible with the strength of the internal muscles (the stomach does not need to be strained).
2. You will feel that the anus is tightening, and the muscle ring is clasping the finger (how tight it already depends on the state of the internal muscles).

The figure schematically shows which muscles need to be strengthened.

10 basic Kegel exercises for women at home

This complex is also suitable for ladies 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 be maintained only under the condition of regular and constant training.

The first lessons can be short and simple, in the future the load needs to be increased. We repeat each exercise 15-20 times.

Exercise #1

We become in a knee-elbow position, the head lies on the hands. We strain the intimate muscles up and inward.

Exercise 1

Exercise #2

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

Exercise 2

Exercise #3

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

Exercise 3

Exercise number 4

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

Exercise 4

Exercise number 5

Stand up straight and lean forward about 45 degrees. We spread the legs to the sides. Hands are located, as in the photo. We also strain and relax the muscles up and in.

Exercise 5

Exercise number 6

We take the pose of a cat. Bending the back down, we relax the intimate muscles, in the opposite direction - we strain.

Exercise 6

Exercise number 7

We lay down on our backs. Raise your legs at an angle of 90 degrees, then lower them lower and try to get as deep as possible behind your head.

Exercise 7

Exercise number 8

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

Exercise 8

Exercise number 9

We turn over on the stomach. We rest our hands on the floor, our feet lie on the ball. On the exhale, we shift the limbs and squeeze the buttocks, on the inhale, we spread them to the sides and relax.

Exercise 9

Exercise number 10

We lay down on our back again. We wrap our feet around the fitball. On inhalation, we raise the ball with our feet up, on the exhale, we lower it.

Exercise 10

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

Kegel exercises at home for pregnant women

Why train intimate muscles, you ask? But why: during pregnancy, under the weight of a growing uterus, the muscles of the pelvic floor lose their elasticity, stretch, weaken. Some areas atrophy, others "clamp".

And if before childbirth you may not notice all this, then in the postpartum period it will “come around” more than clearly.

And if your muscles weren’t strong enough even before pregnancy, you definitely shouldn’t wait for their independent recovery after childbirth.

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

With the help of exercises, the internal muscles become stronger and more elastic, and during childbirth, the risk of injuries and ruptures 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 of multiple pregnancy, the load on the muscles only increases.

It is useful to perform such a complex during pregnancy

Like any other physical activity during pregnancy, Kegel training involves a preliminary consultation with a gynecologist.

The simplest version of the exercises: alternately strain and relax the intimate muscles, lingering in the "extreme" positions for a few seconds.

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

For short periods of pregnancy, exercises performed while lying on your back are well suited. But already from the 16th week it is better to switch to those that are performed in a sitting or standing position.

This is important due to the fact that the grown tummy in the supine position can squeeze the veins located along the spine, as a result of which the blood supply to the fetus worsens.

By the way, that is why in the second half of pregnancy it is better to sleep on your side, and not on your back.

The exercises below are performed lying down.

A set of Kegel exercises for pregnant women

Retention

1. Lie on your back, bending your knees, relax your arms and place them as you like.
2. Slowly tighten the muscles of the perineum and at the point of extreme tension, linger for 5-10 seconds, then relax, rest for a few seconds and repeat.

Elevator

1. The meaning of the exercise is to slowly and gradually compress and relax the muscles of the perineum.
2. Imagine that your vagina is an elevator slowly going up (muscle contraction) and down (muscle relaxation).
3. Do not forget to linger for a couple of seconds on the "floors" - the more there are, the better. Do a few up and down cycles with rest breaks.

Waves

1. The meaning of the exercise is in the movement of the muscles in a “wave”, while first the internal muscles of the vagina are tensed, and then the external ones (near the anus).
2. Relax the muscles in 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 after a couple of months you will notice progress - the exercises will become easier and easier.

Kegel exercises for women at home with balls

If ordinary exercises seem not enough for you and you want to reach the “advanced” level, try using exercise equipment in the form of balls or cones with laces.

Balls for Kegel Exercises

On sale you can find a whole range of vaginal balls: from light and large for beginners to very small and weighty for those who need increased loads.

Training with balls is easy: you just need to place the simulator in the vagina, leaving the string outside, and try to squeeze and “pull” the muscles in and up, and then slowly unclench them, “pushing” the simulator 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 usual business, 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 how to consciously control the internal muscles of the vagina, which will positively affect not only, but also your life.

To feel the effect faster, do the exercises regularly.

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

In addition, if necessary, you can use a lubricant so that the insertion of the ball inside is easier and does 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 operations on the pelvic organs.

Regular performance of these simple exercises does not require special skills or solitude - you can do them anytime, 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 doing Kegel exercises at home and their benefits, watch this helpful video: