How to perform kegel exercises for women at home to protect against pelvic diseases. Wumbuilding: the best Kegel exercises for women and men

To train the pelvic floor muscles, which perform several functions:

1. They hold the internal organs in their proper places: the bladder, uterus, rectum and small intestine, preventing their prolapse.
2. Provide vaginal tone. That is, they make it narrower and more elastic. And the narrower the vagina, the greater the sensitivity during sex and the brighter the orgasms.
3. Protects against accidental stress incontinence (for example, while sneezing, lifting heavy objects or running).

Without regular exercise, they weaken with age and can no longer effectively perform their functions. The result is a rapid decline in the quality of life.

If, let's say, you can still come to terms with occasional urinary incontinence by using pads, then the prolapse of internal organs is fraught with serious health problems. And a vagina that has lost its elasticity spoils the whole thrill of intimate life.

There is only one way out - to exercise.

How to Find Kegel Muscles

First, find the required muscles. This is easy to do: imagine that you really want to pee, and squeeze your muscles as if trying to hold back urination. Tight muscles are what they are.

How to do the classic Kegel exercise for women

Gynecologist Arthur Kegel, who gave the world knowledge about such important muscles, proposed the simplest possible scheme for training them.

Squeeze your muscles for 5-7 seconds. Unclench. Repeat 10–12 times.

The beauty of the classic Kegel exercise is that you can perform it unnoticed and in almost any conditions: even standing on the bus, even sitting in an office chair, even lying on the couch in front of your favorite TV series.

However, over the 70-odd years that have passed since the creation of the classic exercise, more advanced options have appeared. They tighten muscles faster and more efficiently.

How to Do Advanced Kegel Exercises for Women

All seven exercises will take no more than 10 minutes. But to achieve the effect, it is enough to choose any three and do them at least once a day.

Most often, the starting position is any comfortable: sitting, standing or lying down. It is important that you feel as comfortable and relaxed as possible.

1. Quick cuts

Perform the classic Kegel exercise 10 times, with one caveat: you need to contract and relax the muscles as quickly as you can. Give yourself a rest for 7-10 seconds and repeat the high-intensity workout.

What's the point. Training, the goal of which is to do the maximum number of movements in the minimum time, helps increase muscle endurance.

2. Inhale-exhale

Take a deep breath, gradually squeezing your Kegel muscles as hard as you can. When you realize that you no longer have the strength to take in air or squeeze your muscles, hold the position for 3-5 seconds. Then slowly and smoothly relax while exhaling deeply. Repeat 4-5 times.

The main thing is to concentrate on the pelvic floor muscles during long inhalations and exhalations.

What's the point. Feel the muscles. This will make Mind-muscle connection training principle: influence of muscle strength and training experience during a pushing movement. them to work more actively and will make the training more effective.

3. Pushing

Repeat the exercise from the previous paragraph with one amendment: exhale not slowly, but sharply. And at the same time, just as sharply relax the Kegel muscles, as if using them to push air out of the vagina. Repeat 4-5 times.

What's the point. Inhalation and exhalation help you concentrate on a variety of muscle loads.

4. Hold

Squeeze your Kegel muscles as hard as you can and hold for 10 seconds. Do 5-7 repetitions, each time increasing the time of muscle tension by 1-2 seconds.

What's the point. Under static load. A classic example of statics for the whole body is the famous one. Statics has the same effect on the pelvic floor muscles: it makes them more responsive and elastic, improves metabolism, and increases strength.

5. Elevator

Imagine that you are going up an elevator. Tighten your pelvic floor muscles harder as the “elevator” reaches a new floor. Having “climbed” 10–15 floors (as far as your strength allows), begin to “descend”, also gradually and consistently relaxing your muscles. Do 3-4 full ascents and descents.

What's the point. Prolonged graded tension is also a kind of static load with all the ensuing consequences for muscle strength.

Lie on your back, bend your knees. Without lifting your feet and shoulders from the floor, lift your pelvis as high as possible. There is no need to squeeze the Kegel muscles. Hold for 5-10 seconds. Get down. Do 15–20 reps.

What's the point. During this exercise, a lot of blood flows to the pelvis. This nourishes the pelvic floor muscles and female genital organs, which can ultimately give you a magical feeling during sex. In addition, the bridge perfectly strengthens.

Feet - shoulder width apart, palms - on hips. Move your hips from side to side, bending your knees slightly. At the far left or right point, squeeze your Kegel muscles as hard as you can. And relax them when your hips begin to move in the opposite direction. Do 20-30 dance moves.

What's the point. This exercise improves blood circulation in the pelvic muscles and genitals. And it strengthens the buttocks and lower abdomen, making it fuller.

How to do Kegel exercises with exercise machines

Exercise machines designed specifically for the pelvic floor muscles will increase the effect of the exercises.

Your task is to prevent the balls from falling out of the vagina during exercise. This creates additional stress on the muscles and makes the workout more effective.

Both regular vaginal balls and balls with programmable vibration, which makes the muscles work even more intensely, are popular.

What to buy:

• Metal balls with a shifted center of gravity Scala Selection Gold Metal Balls, 605 rubles →
• Small balls with a shifted center of gravity Lola Toys Love Story Scarlet Sails, 1,099 rubles →
• Heavy balls of unusual shape Lola Toys Emotions Gi-Gi, 1,147 rubles →
• Balls with vibration and Toyfa control panel, 1,210 rubles →

These devices, which look like small silicone vibrators, will make your muscles work harder. Smart trainers are synchronized with mobile applications for Android or iOS. The application allows you to program the frequency and frequency of vibrations.

What to buy:

• Smart vibrator Magic Motion Flamingo with the ability to remotely control from a smartphone, 6,290 rubles →

In addition to vibration, such a device is equipped with a mode for generating weak pulse currents. They cause additional contraction of the pelvic floor muscles during exercise.

What to buy:

• Intelligent pelvic muscle trainer Pelvic Muscle Trainer, 13,900 rubles →
• Double-sided vibrator with electrical stimulation Nalone Electro, 9,820 rubles →

How long to do Kegel exercises

All life. Doctors believe What Are Kegels, and Why Should I Do Them? Kegel exercises are completely safe, and therefore it is recommended to do them daily, when you brush your teeth, drive to work, watch TV...

But the result will be noticeable within 4-6 weeks.

When not to do Kegel exercises

Do not exercise or stop training if you:

• Do you want to go to the toilet? Before starting exercise, you must empty your bladder and bowels.
• You are experiencing discomfort or pain. This may be due to the fact that you are doing the exercises incorrectly. Kegel exercises: A how-to guide for women, and in this case there is no benefit to be expected. Consult your gynecologist about this.
• Don't notice any improvements Kegel Exercises 3–4 months after the start of regular training. This point is also worth discussing with your doctor.

If you are pregnant, have recently had premature birth, surgery, or have been diagnosed with tumors, consult with your gynecologist before starting training, just in case.

Despite being educated in the sexual sphere, many modern women have never heard about the benefits of intimate exercises. But they are capable of bringing many pleasant surprises into the life of every representative of the fair sex, namely, restoring attractiveness, youth, former beauty and inner health. By resorting to special gymnastics in the intimate area, such as Kegel exercises, a woman can quickly restore her body after childbirth, strengthen her relationship with her lover and become more self-confident.

Training the pelvic floor muscles has been known since ancient times. Empresses and concubines of the emperors of the East mastered such gymnastics to perfection. Our ancestors elevated conscious control of the muscles of the intimate area to the level of art.

The woman who held two round stones inside herself with the force of her vaginal muscles was highly valued. And it’s not surprising, because taking care of the condition of the perineum was an important component in the harmony of sexual relationships between partners, bearing and giving birth to healthy children, helped in the fight against many women’s diseases and maintained the overall health of the body.

It is noteworthy that the first vaginal simulator is more than 6,000 years old. This find was discovered in China.

Kegel exercises for the intimate area are a set of measures to strengthen the internal muscles of the pelvic floor, allowing you to support the lateral and lower parts of the bladder, uterus and other internal organs.

Kegel presented his work to the public in 1947 - it was a vaginal simulator called a perineometer, working on the principle of feedback. It allowed a woman to track the effect of training and measure the force of contraction of the vaginal muscles.

Indications for implementation

Kegel exercises are indicated for women of all ages for:

• more vivid sensations during sexual intercourse;
• easy labor;
• restoration of muscles in the intimate area after childbirth;
• prevention and complex treatment of uterine prolapse;
• strengthening the muscles of the perineum.

Symptoms of a weakened pelvic floor include the inability to experience orgasm, pain in the lower abdomen, and involuntary urination when sneezing or coughing. In this case, you always have to use pads, which causes even more discomfort.

The recommendations of gynecologists are that a set of Kegel exercises should be performed before conception, after childbirth, and even during pregnancy. The main rule of training is to observe the systematic repetition of exercises. Gymnastics must be coordinated with a specialist.

If you experience discomfort while performing gymnastics, you should immediately stop exercising. Unpleasant sensations and pain may indicate incorrect performance of gymnastics.

Contraindications

Contraindications include:

• oncology;
• fibroma;
• polycystic disease;
• time of exacerbation of cardiovascular disease;
• postoperative period.

Under no circumstances should you hold your breath while performing a set of Kegel exercises. Make sure it is always level. Also, don’t keep your gluteal muscles and hips tense; you shouldn’t pull in your stomach either, but rather focus entirely on lifting and squeezing your pelvic muscles.

Regularity of exercises is the main feature of Kegel gymnastics. It is recommended to perform them several times daily. The result will become noticeable for both the woman and her partner after about 5 weeks of systematic training. In order for the vaginal muscles to become toned, a beginner needs to perform exercises at least 4 times a day with a gradual increase up to 8 times.

Each exercise should be repeated 10-12 times. At the beginning of training, do repetitions for 3-4 seconds, and after a few days you can increase the number of repetitions to 5, and then to 10 seconds.

The bladder must be emptied before starting a workout. If this is not done, you may risk inflammation in the urinary tract. During exercise, you need to breathe measuredly and calmly.

Determining the right muscles

To train the right muscles, you need to learn how to identify them correctly.

1. Feel the ring muscle of the vagina. Select it without using your abdominal muscles. The finger must be lubricated with a special lubricant, and then carefully inserted into the perineum. At the same time, try to squeeze the entrance to the vagina without using the muscles of the back, buttocks or abs. There should be a feeling that the required muscles are tense and the finger is tightly squeezed into them. Deep and even breathing is encouraged at this moment.
2. The next way to feel the internal organs of the perineum is in a sitting position. You need to sit on the toilet and spread your legs. When defecating, you need to stop the stream of urine without helping with your feet. What you feel below the belt is the female pelvic organs.

Correct postures

Correct postures during exercise are the key to successful treatment. Let's look at what you should pay attention to when choosing them.

1. We choose a place and pose. If Kegel exercises have already been mastered, a woman can perform them in any convenient place - on the sofa, while washing dishes, at work, in transport. This approach saves significant time. After all, such gymnastics can be done in various poses. The only exception is walking.
2. The place should be calm and quiet; it is better to allocate a separate time for this activity so that no one disturbs you. There is no better place than home to do Kegel exercises. After all, in a calm home environment, every woman can relax as much as possible and fully concentrate on her feelings. In this case, breathing should be measured, the position should be lying down, legs slightly bent at the knees. These conditions help you feel the pelvic floor muscles quickly, which allows you to immediately begin the exercises themselves.
3. Posture during Kegel exercises is an important nuance. It is imperative to maintain an even posture if a woman exercises in a sitting or standing position. Because when you stoop, the pelvic floor is subject to relaxation, and the uterus drops significantly. And when using a special simulator, it is even more necessary to monitor correct posture.

As time passes, you can change positions, smoothly move into a sitting position, and then standing. At the same time, you can do other things, for example, wash the dishes. Relaxation of the abdominal muscles during training is a prerequisite; you need to monitor this.

Slow squeezes

Let’s move on directly to the exercise itself, called “Slow Squeezing.” You need to tense your pelvic floor muscles and count to 3. At the same time, relax and repeat the exercise several times at this pace. It is most convenient to master this exercise while lying on your back.

The pelvic muscles must first be kept tense during the lesson for 5-20 seconds, and then gradually relaxed. You need to do repetitions several times in a row.

Include proper breathing in the exercise, that is, do slow contractions while inhaling. Once you become comfortable with the exercises, you can make them more difficult through slow steps.

Contractions and expulsions

There are two other exercise techniques that deserve attention, called “Contractions” and “Pushes.” When contracting, you need to tense and relax the vaginal muscles alternately in quick mode. When pushing out, it is necessary to push moderately, as during a bowel movement or during childbirth.

To feel the pelvic floor muscles and check their stretch, a woman can insert a couple of fingers into the vagina during exercise. It is noteworthy that special objects, for example, balls, help to achieve an enhanced effect.

The Kegel complex for pregnant women includes the following exercises.

1. You need to take a lying or sitting position. Bend your legs at the knees and spread them apart. Concentrate on the exercise and relax. Tighten your vaginal muscles for 5-10 seconds, as if you were stopping a bowel movement, and then relax them. After an interval, repeat again. This Kegel exercise works the muscles of the anus. It is done at a fast pace - the muscles of the perineum and immediately the muscles of the anus are tensed, then relaxed, and then in the reverse order, as if in a wave.
2. Divide the vagina into parts in your imagination. Each part, starting from the bottom, needs to begin to be compressed, moving upward. At the top, hold the position and then relax.

Be sure to consult with a pregnancy specialist about the possibility of carrying out such exercises.

Gymnastics after childbirth

They are indicated for almost all women giving birth, as they help to recover as quickly as possible after childbirth and correct their figure in the shortest possible time.

The Kegel complex after childbirth includes the following exercises.

1. When defecating urine, hold and release the flow of urine 5 times. The main thing is to use the muscles of the vagina exclusively.
2. Squeeze and unclench your pelvic muscles. Decrease or increase the strength and frequency of these squeezes.
3. The vaginal muscles must be squeezed and released after 5 seconds. A similar Kegel exercise for women is performed 10 times. The fixation time should be gradually increased.

Uterine prolapse is a fairly serious pathology, because it causes disturbances in the normal functioning of the pelvic organs. The disease often causes infertility. In the early stages, exercises for intimate areas are effective in treatment. Let's look at the most popular of them.

1. Take a lying position and bend your knees. Squeeze and unclench the muscles of the perineum, concentrating on your sensations. Set the pace yourself. You can adjust to the beat of your heart.
2. Engage all the muscles, starting from the anus and ending with the upper muscles of the vagina. This compression should be held for about 60 seconds, and then relaxed for the same period of time.

Kegel exercises for urinary incontinence

Constant discomfort due to urinary incontinence is torture for a modern woman. Along with physical disability, psychological stress also increases. To cope with the disease, you need to systematically do Kegel exercises.

The most effective exercises for urinary incontinence are as follows.

1. Place your feet shoulder-width apart and take your starting position. Place your palms on your thighs, and then, tensing the vaginal muscles, make compressions.
2. Lie on your stomach, bend your knees and alternate muscle tension with complete relaxation.
3. Get on all fours, lower yourself onto your elbows, place your head between your hands. Tighten the muscles gradually - from the entrance of the vagina to the full depth of the pelvic floor.

Before you begin the actual exercises, you should read useful recommendations developed by experts.

1. When you achieve the first results, do not quit your studies. Otherwise, all efforts will be ineffective.
2. Do not hold your breath during gymnastics. You need to breathe rhythmically and evenly.
3. Do not overdo it, as you may get the opposite effect - intestinal shifts or pain during bowel movements.
4. When exercising, do not strain your gluteal, abdominal, or thigh muscles.
5. If after classes you feel pain in the lower back, this means that you are violating your technique.
6. Remember to stop urinating only to feel the vaginal muscles. If you do this daily, you can achieve such an effect as urinary incontinence.
7. Exercises can be performed during pregnancy, but only under the supervision of a gynecologist, since only he knows how the pregnancy is progressing and whether such exercises will harm the child.
8. Be sure to empty your bladder before starting exercise. If you exercise without going to the toilet, you can weaken the vaginal muscles and also introduce an infection into the urinary tract.
9. Prepare yourself for a long-term wait for results, because they will appear only after 5-6 weeks.
10. If after 6 weeks there are no results, then it’s time to seek advice from a specialist. It will definitely help answer the question of why exercises do not give the desired effect.

If you follow all the nuances and features of intimate Kegel gymnastics for a woman, you can feel complete control over the vaginal muscles. Sexual health will improve and your male partner will notice positive results.

The happiness of motherhood sometimes comes at a very high price for women. Often pregnancy and the postpartum period are accompanied by unpleasant consequences in the form of uterine prolapse, urinary or fecal incontinence, deterioration in the quality of intimate life...

Back in 1948, Arnold Kegel, a gynecologist from the USA, came to the conclusion that most of these problems are explained by the “looseness” of the muscles of the pelvic area.

In the female body, the pelvic area experiences increased stress due to hormonal changes and the need to bear a child.

That's why During pregnancy, the uterus, along with the placenta and its contents, is displaced and puts pressure on the bladder. This explains the frequent urinary incontinence in pregnant women.

After childbirth, all organs should “return to place,” but due to low elasticity and muscle weakness, this does not happen.

Fortunately, Kegel managed to develop unique exercises, allowing you to “return” organs to their place and change the quality of your life for the better.

Today, men can also practice this method.: training the pubococcygeus muscle allows you to improve potency, as well as get rid of urinary or fecal incontinence.

Who needs it and why?

In everyday life, the pelvic floor area is practically not involved, so weakness and low elasticity of the muscles are not surprising.

Often muscles do not cope with their basic function– retention of organs located in the pelvic area.

Accordingly, prolapse of the uterus and bladder, involuntary urination, and deterioration in the quality of intimate and social life occur.

Performing Kegel exercises as a preventative complex, you can strengthen the pelvic floor muscles and prevent, and if necessary, cure such disorders.

Exercises for urinary incontinence

Currently, among the non-drug treatments for this delicate problem it is the implementation of an accessible set of exercises that is considered the most effective approach.

Such gymnastics helps keep the muscles that support the bladder, urethra, rectum and uterus in good shape. Additionally, blood circulation in the pelvic area increases.

As a result urinary incontinence is prevented or treated, the likelihood of developing fecal incontinence and hemorrhoids is reduced.

The photo below shows a set of Kegel exercises for women with urinary incontinence:

Effective prevention of uterine prolapse

Factors that provoke uterine prolapse can include both childbirth and the physiological characteristics of the woman, natural aging processes, lifestyle, and some diseases.

As a result, the situation may worsen, eventually developing into uterine prolapse: in this case, it will not be possible to do without surgery.

Regularly performing Kegel exercises will help prevent such problems, as well as improve the quality of your intimate life.

In the photo below you can see how to perform Kegel exercises for women at home when the uterus prolapses:

During pregnancy and the postpartum period

It is important to consider that gymnastics has a number of contraindications.

During pregnancy, women who have already had miscarriages or premature births should not do exercises.

If there is a predisposition, artificial muscle contractions can provoke labor too early.

In case of inflammation of the genitourinary system, as well as the presence of oncology exercises cannot be done. During the postoperative period, Kegel exercises may cause bleeding.

In all other situations Performing a set of 5 simple exercises will only provide benefits.

Photo instructions will tell you how to properly perform Kegel exercises for pregnant women and after childbirth:

To strengthen muscles

You can do gymnastics in any comfortable position - sitting, standing, lying down. All manipulations are performed with the muscles responsible for urination - the area of ​​the hips, abdomen, and legs should not be involved during gymnastics.

Extremely important empty your bladder first.

We tense our muscles as if we are trying to hold back urination. We hold the muscles tight for 20 seconds, after which we relax.

We increase the voltage using the “lift” method. At first minimally strain the muscles for 5 seconds, then squeeze them a little harder and over several intervals we gradually increase the voltage to the maximum level.

We perform an analogue of pushing or squeezing: Efforts are similar to bowel movements, but are less intense.

We alternately tense and relax the anal sphincter, simultaneously affecting other pelvic organs.

How to do Kegel exercises to strengthen the pelvic floor muscles in women:

How to enhance the effect: train with and without balls

It is optimal if the complex is performed daily, repeating each of the proposed exercises 10 times.

However, you should not try to delay urination in this way, as this is fraught with the development of infections of the genitourinary system.

To enhance the effect you can use the stop-free technique: additionally use vaginal simulators during exercise.

Cones or plastic balls can vary in weight. It is advisable to start with the lightest simulators.

The ball is inserted into the vagina and held there as long as possible due to internal muscles.

As a result, not only problems with the genitourinary system are solved, but also the sensations from intimate life are noticeably enhanced.

If indicated, such movements can be performed under the supervision of a doctor.

You can do Kegel exercises for the rest of your life.: the effectiveness and benefits of seemingly simple exercises have been tested for decades.

This video tutorial will show you how to properly perform Kegel exercises for women, including after childbirth:

It is very important to take care of your women's health and know how to train the vaginal muscles. Kegel exercises will help with this. When you work out in a fitness room on machines or with sports equipment, sooner or later these exercises give a visible effect. Either muscle mass increases, or the body becomes more prominent and toned. In turn, intimate muscles are not visible from the outside, but the degree of their development affects many areas of life, especially the quality of intimate life.

Indications:

• First of all, those who have weak vaginal muscles should perform a set of exercises.
• Secondly, these exercises are needed to prevent ruptures in the upcoming birth.
• Another indication for exercise is urinary incontinence, which occurs on its own or when coughing and sneezing.
• Uterine prolapse or prevention is also an indication for exercise.
• Dissatisfaction with your sex life also encourages you to start doing Kegel exercises.
• Correct and systematic implementation of Kegel exercises will also help you get rid of hemorrhoids.
• If you regularly perform exercises, the aging process of a woman’s body slows down, and the onset of menopause is also delayed.
• By systematically performing Kegel exercises, blood supply to the pelvic organs improves. All organs in this case function more efficiently.
• In addition, if Kegel exercises are performed, this will promote faster recovery after childbirth.

Preparation

At the very beginning, when preparing, you should learn to feel the muscles of the vagina.

1. This can be done by stopping urination. At first it will be difficult to do this, then you will understand how to do it correctly and feel the muscles. However, this cannot be done often, otherwise such an exercise will have the opposite effect, that is, weakening of the muscles.
2. If you are unable to feel your muscles with this exercise, try another exercise. Insert your finger into the vagina and squeeze the muscles forcefully, as if trying to wrap your finger around it. In this case, you will certainly feel these muscles. Before you start doing Kegel exercises, you must completely empty your bladder each time. If this is not done, you may experience pain and slight urination during exercise. It can also lead to a urinary tract infection.
3. During exercises, only the intimate muscles should be constantly involved. Always avoid straining your abdominal muscles, thighs and buttocks. They are not involved in any way in these exercises.

Your breathing should be even and measured. Under no circumstances should he be detained. To feel if the desired muscles are relaxed, place your hand on your stomach and you will feel that the abdominal muscles are not involved in any way during the Kegel exercises.

4. The posture when performing exercises at home should be comfortable - sitting on a chair or lying on the floor. However, you will be able to perform these exercises while sitting on a chair only when you learn to completely relax and perform them correctly while lying down. When you lie on the floor, your arms should be completely relaxed and extended along your body, while your knees should be slightly pulled up and brought together.

Kegel exercises

Once you have absorbed all the information above, start training your vaginal muscles.

First, squeeze your muscles and hold them for five seconds, then relax for 10 seconds and repeat the exercise 10 times. In total you need to make three to four visits per day.

After a week has passed since the start of your workouts, start squeezing your muscles for 10 seconds. Repeat 10 times, perform 3-4 times a day.

Pull in your pelvic floor muscles. If you find it difficult to understand how to do this, imagine that these muscles are a vacuum. Tense and push your legs up and inward. Hold this position for five seconds and then relax. Repeat the exercise 10 times. Completing all approaches should take no more than 1 minute.

We squeeze and relax the muscles rhythmically. You should perform 3-4 approaches per day.

When you learn how to do the above exercises well while lying down, you will be able to do them both sitting and standing, which means that now you can do them not only at home, but anywhere, for example, at work, on vacation or while doing any household chores.

Exercise machines for intimate muscles

Experts agree that for high-quality and complete training of the vaginal muscles, exercises alone are not enough. As soon as these muscles begin to come into the desired shape, you should include the use of intimate exercise equipment in your exercises. They are specially designed and created for these purposes. What types of simulators are there?

Balloons

Most often, this simulator looks like this - two balls are connected to each other by a strong thread, and it also comes out of one of the balls so that by pulling this thread, you can remove the balls from the vagina. The material from which such balls are made can be very diverse - from simple plastic to exquisite glass. However, experts do not recommend using them, because their misuse is great and, as a result, the opposite effect occurs.

Expander

This exercise machine operates in a similar way to a manual expander, but is designed specifically for training intimate muscles.

Vacuum trainer

This simulator is considered the most effective of all existing ones. With its help you can achieve positive results much faster. At first it may seem that the device is very complicated, however, after understanding the instructions supplied with it, it becomes clear that there is nothing complicated in its use.

What should you keep in mind before exercising your vaginal muscles with Kegel exercises? What should you pay special attention to?

In any business you need to be thorough, however, you need to not overdo it. Otherwise, you can get the opposite effect, such as pain during urination or even bowel movement.

You should stop urinating only to feel the intimate muscles; this exercise should not be included in your daily cycle. Otherwise, you can achieve such an effect as urinary incontinence.

Be prepared in advance for the fact that the first results will appear no earlier than in a few months. In the best case, if your muscles were not too weak to begin with, the effect will come faster, but not earlier than after 4-6 weeks.

If within the specified time you do not feel any results from the exercises, but at the same time it seems to you that you are doing all the exercises correctly and do not miss a single day, try contacting a gynecologist for advice. It will help you understand why exercises do not have any effect.

When the first results appear, do not stop training under any circumstances. Otherwise, all your efforts will go down the drain. And, after a while, the muscles will weaken again, and you will have to start all over again.

Do not hold your breath while doing the exercises. You should breathe evenly and rhythmically.

Also, you should not strain the muscles of the thighs, abdominal muscles and buttocks. These muscles are not involved in any way during the exercise; they are relaxed.

Kegel exercises can be done during pregnancy. However, it is still better to play it safe and consult with the doctor who is monitoring your pregnancy. He is the one who knows you and the course of your pregnancy, so only he can say with confidence whether exercise will harm you and your unborn child.

Always empty your bladder before starting exercise. If this is not done, the vaginal muscles will eventually weaken and the risk of infection in the urinary tract increases.

If after doing the exercises you feel pain in the lower back, this means that you have violated the technique of doing the exercises. Here we can also recommend contacting a specialist for advice.

If you regularly perform Kegel exercises, and if you follow all the nuances, you will soon be able to feel that you have learned to control your intimate muscles. Your improved health will undoubtedly thank you, and will undoubtedly make your sexual partner happy! Good luck to you!

Greetings, dear readers of my blog! Did you know that according to statistics, after the birth of a child, at least 50% of couples note a deterioration in the quality of their intimate life? The incredible thing about this is that it can often be prevented or even treated on your 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 mid-twentieth century, American gynecologist Arnold Kegel was looking for ways to treat urinary incontinence after childbirth. He came to the conclusion that gymnastics to strengthen and improve the tone of the pelvic floor muscles effectively contributes to solving this problem.

Other names for such training are vumbilding or imbuilding. VUM is an abbreviation for “vaginal controlled muscles”, building – development. MI is an abbreviation for “intimate muscles.”

Indications for training are as follows:

• stretching of the vaginal muscles 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 intimate muscle tone (from 25 years).

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

If you have frequent urination, exercise can help solve the problem, but cystitis must first be ruled out. For hemorrhoids, exercise is beneficial by improving blood circulation in the pelvic area. And after 50 years, it is especially necessary to strengthen muscles.

How to prepare

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

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

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

Subsequently, you can move on to training while sitting and standing (only for exercises without machines or). The good thing about some exercises without machines is that you can do them even in a public place. For example, in transport. No one around you will notice anything. During gymnastics, you need to breathe evenly, without holding your breath. It is advisable to train daily.

Let's look at the basic basic exercises for beginners step by step. Once you understand how to do them, you can move on to training with exercise machines like balls or eggs.

Slow Compressions. Tighten your intimate muscles, as if pulling them inward. Slowly count to three and relax. Then, when you get used to it and understand how to do it correctly, complicate the training. To do this, tense your muscles gradually, squeezing the vagina more and more, stopping at each stage. You also need to relax your muscles gradually, counting, with stops. At first, three or four stages are enough, gradually increase their number to ten.

Pulsing. Quickly tense and relax your intimate muscles.

Pushing. These are a kind of “pushing”, like 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 approaches. Then gradually, once a week, add five repetitions - up to a total of 30 repetitions of each exercise in five approaches.

When you bring the training to automaticity, you can do it at any time and anywhere. Even standing on 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 illnesses or during pregnancy.

Elevator. The exercise is based on slow compressions. Lying on the floor, bend your knees and gradually tense your intimate muscles from bottom to top. It's like you're gradually pulling something in. At each stage, stop for five seconds.

Ladder. This is a modification of the lift exercise. It is performed in the same way, but there is no five-second pause between compressions.

Flashing. Alternately tighten the vaginal muscles and anal sphincter. The abdominal and buttock muscles should remain relaxed.

Simultaneous voltage. At the same time, squeeze the muscles of the vagina and anus as much as possible. Stay in 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 your pelvic floor muscles. Stay in this position for five seconds. Do five sets.

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

It may be normal to have very slight muscle pain in the lower abdomen and in the tailbone area. This is similar to the pain of doing ab workouts. But if the pain doesn't feel like muscle pain or doesn't go away, see your doctor.

If you have just started exercising, your discharge patterns may change during your period. In the first two days, the blood will flow very profusely, and then decrease sharply. This is fine. Due to training, the epithelium is more actively rejected. Period pain may even decrease. But to the question whether it is possible to do Kegel exercises during menstruation, the answer will be negative. It's better to wait a few days.

Also watch 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 was painful. She walked holding onto the wall like a waddling duck. I couldn’t even carry the baby when I was discharged. When my husband saw this, he said that he was given 2 children at once. As he says: “The first month was very difficult” :)

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

So do the workout regularly, then it will definitely help. And be sure to strengthen all muscle groups - abs, back, buttocks. At first I worked out at home - exercises, fitball, working with my own weight. And when my son went to kindergarten, I started going to the gym all the time. Now I can no longer do without charging.

How to do it with balls

This is the simplest exercise machine for intimate muscles. It consists of one to three balls on a loop. There are options for different skill levels. The better trained you are already, the smaller and heavier the balls will be.

Before 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 the 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 squeeze the muscles located above. The balls should rise up.

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

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

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

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

For example, the well-known “Cat” exercise. With it, you, standing on all fours, arch your back, drawing 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 effects.

You can similarly complement the popular exercise for the buttocks. Lying on your back with your knees bent, you raise and lower your pelvis. Try to simultaneously squeeze your vaginal muscles while lifting your pelvis.

In general, it is worth remembering that everything in our body is interconnected. And the condition 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 effect that will give the brightest and most noticeable results. And most importantly: the key to the effectiveness of any training is its regularity!

Contraindications and precautions

Before you start training at home, be sure to make sure there are no restrictions. The following exercises are prohibited:

• after caesarean section until stitches are removed;
• for infectious diseases of the pelvic organs;
• for acute and inflammatory diseases of the genitourinary system (including cystitis);
• in the first days after birth;
• during difficult pregnancy;
• for oncological diseases;
• during menstruation.

For any painful conditions, you should consult your doctor before starting any exercise. The specialist will determine what the benefits and harms of exercise will be in your particular case.

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

I hope this article helped you understand what Kegel exercises are, why they are needed, and how to start doing them at home. Advise your friends to read about this and definitely blog. There will be a lot more interesting things here!