Drive him crazy: why Kegel exercises are needed and how to do them. Kegel exercises

Kegel exercises are a set of movements aimed at developing the muscles of the perineum. Initially, the training set was developed exclusively for women to control urination after childbirth, but it was later found that they are suitable for men. Kegel exercises are a non-surgical method of genital relaxation created in 1948 by gynecologist Arnold Kegel. The purpose of the technique: strengthening the pelvic floor muscles. This is a kind of “intimate fitness” that improves the sex life of partners.

Video training “Kegel exercises”

Benefits of doing the exercise

The Kegel technique trains the pubococcygeus muscle in men and supports the uterus in women. Exercises prevent involuntary urination and defecation and increase control over sexual reactions. Benefits of doing Kegels:

• improve blood supply to the genital organs;
• promote increased self-control over orgasm;
• increase sexual reactivity;
• restore the muscle tone of the vagina, which was “damaged” during childbirth;
• improve erection, ejaculation strength;
• prevent prolapse of the uterus and displacement of the bladder;
• increase sexual desire (libido);
• restore urinary control;
• strengthens abdominal muscles;
• help with incontinence;
• support prostate health;
• increase the sensitivity of the genital area.

Regularly performing Kegel exercises improves blood flow to the pelvic area and helps partners experience more powerful and deeper orgasms. The level of awareness of feelings in the genital organs increases. Interestingly, 2 months after daily “intimate fitness” a woman begins to experience several orgasms at once during sexual intercourse with one man. There are no contraindications to the exercises, they are safe, prevent prostatitis, reduce the risk of problems with ejaculation in men and the likelihood of hemorrhoids and urinary incontinence in women. The main condition is that you need to increase the number of workouts per day systematically - from 10 to 150, the number of repetitions - 5 times a day.

How to do?

The Kegel system consists of the following parts: slow compression, contraction, muscle pushing. Preparatory stage:

1. Feel the muscles of the vagina. To do this, try to stop urinating once.
2. After identifying the pelvic floor muscles, empty bladder. Otherwise, you will experience pain or urination during exercise. When performing Kegel movements, squeeze only your pelvic floor muscles, avoiding tension in the abdominal, buttock, and thigh areas. To increase the effectiveness of the technique, make sure that with each approach you inhale and exhale without holding your breath. If, after finishing the exercises, a slight pain is felt in the abdomen or back, this indicates that during the training process not only the pelvic muscles were involved, and it was performed incorrectly.
3. Take a comfortable position (on the floor, chair). In a lying position, keep your head down, bring your knees together and raise, put your arms along your body.
4. Squeeze your pelvic floor muscles for 2 to 5 seconds. Listen to your own feelings. Do not overstrain your muscles; determine for yourself the optimal duration of compression.
5. Relax for 10 seconds.
6. Repeat the exercise 10 times. The interval between approaches is 10 seconds. Train three times a day.

Another variation of Kegel exercises for women (muscle retraction):

• tighten your buttocks, push your lower limbs inward and upward;
• hold in this position for 5 seconds;
• relax;
• do 10 approaches.

The most important advantage of Kegel exercises is that you can do them at any time: while relaxing on the couch, having lunch with friends, working at your desk in the office, and no one will know about it. Thanks to this, training can be included in your busy schedule at a convenient time. It is recommended to do them during business activity (for example, during an inspection Email). The first results will be visible 2 to 3 months after regular exercises: sexual desire will increase, sensitivity of the genital area will increase, the abdominal muscles and pelvis will strengthen, and incontinence will disappear.

Kegel Balls Exerciser

The device is intended for training intimate muscles the original way Professor Kegel. The exercise machine with balls allows you to hone the technique of correctly lifting up and squeezing the pelvic muscles. The diameter and weight of the vaginal “ball” is selected individually. Step-by-step instruction:

1. Feel the muscles of the perineum.
2. Insert the exercise machine 2 centimeters inside the vagina, while the cord of the device remains outside the body. For added comfort, apply a water-based lubricant to the product.
3. Take a lying position. This will reduce the strain on the muscles.
4. Determine your individual workout rhythm that makes you feel comfortable. Beginners are advised to alternate holding and resting for 2 seconds. Increase the load gradually as the muscles strengthen. For effective training, the duration of contractions should be 10 seconds.
5. Contract your pelvic floor muscles and, after inserting the Kegel exercise machine into your vagina, lift the device up, breathe calmly and deeply.
6. Release the tension.
7. Rest.

For effective training, repeat the exercise 10 times 3 days a week. There is no need to squeeze your buttocks or strain your stomach to move the exercise ball. To check that the exercises are performed correctly, bring a mirror to the vagina; if with each contraction the cord moves, the ball is inserted correctly.

Conclusion

Kegel exercises are a way to increase the tone of the pelvic floor muscles, enhance desire and normalize sex life after childbirth. In addition, such gymnastics will speed up the restoration of vaginal tissue, improve your mood and physical condition, and help you lose extra pounds. Kegel exercises are not only not contraindicated for pregnant women, but are also necessary for every woman who is expecting the birth of a baby. Regular training will help girls activate their muscles to facilitate the movement of the child through the birth canal, improve sexual intimacy with a partner, and restore health after childbirth.

The pelvic floor area contains the uterus, bladder, vagina, rectum, and urethra. As you age, muscles weaken and become less elastic. Therefore, it is necessary to maintain their tone so that they support important organs. For this purpose it was developed special system exercises for women by gynecologist Arnold Kegel.

In addition, training intimate muscles can improve sex life and experience a more intense orgasm.

• Classes help in case of drip urinary incontinence, and also act as a preventive measure for such an unpleasant illness.
• Maintaining elasticity and muscle tone during pregnancy. Exercise can also make labor easier.
• For recovery after childbirth.
• As a preventive measure against rupture of vaginal tissue.
• To prevent uterine prolapse.
• Women who don't have an orgasm.
• When the uterus prolapses.
• At various diseases rectum.
• After removal of the uterus.
• Prevention of inflammatory processes of the genital organs.

However, there are also contraindications to performing the exercises:

• Difficult childbirth.
• The first day after the birth process.
• C-section. You can't exercise until the stitches are removed.
• At infectious diseases small pelvis.
• Oncological diseases.

During the exercises, you need to ensure that your breathing is even, and in no case hold it. It is necessary to focus on contracting the pelvic muscles. Some people make the mistake of tightening their buttocks and thighs. You should also not exercise with a full bladder.

Initially, gymnastics should be done in a horizontal position. When you learn correct technique execution, then you can contract the muscles at any convenient time, without being distracted from your daily activities.

Kegel exercises for women with urinary incontinence with photos

Urinary incontinence can be caused by several reasons:

• Stress after injury in the perineal area, a consequence of pregnancy, menopause, surgical interventions, severe physical activity.
• Urgentnaya. In this case, it suddenly appears desire go to the toilet, while urination is difficult to control.
• Mixed. In this case, an urgent problem and the presence of stress are combined.

Urinary incontinence most often affects women over the age of 50. Therefore, you need to consult a medical specialist and also perform special gymnastics.

To determine where the muscles that need to be trained are located, you need to stop while urinating. Feel where the tension is. It is these muscle fibers that need to be trained to get rid of urinary incontinence.

To fully control the training process, you need to perform the exercises in a horizontal position. To get started, spending about 3-5 minutes is enough. It is important to note that there should be no pain. Over time, the duration of classes can be increased. But first of all, you should learn the correct technique for performing contractions of the pelvic muscles. Success depends on the regularity of performing special gymnastics. In this case, results can be achieved in approximately 4 months.

If you have never trained your intimate muscles, then first you need to learn how to perform basic exercises:

• Compression. In this case, you need to squeeze your pelvic muscles, as if you are trying to stop urination. You need to contract slowly and stay in a tense state for about 4 seconds, then relax completely. You need to perform 10 such approaches. Each week you should increase the compression time by 5 seconds, so over time you should be able to hold the tension for 30 seconds. After a few weeks the task can be complicated. To do this, you need to squeeze the muscles for 3 seconds, then increase the tension for 5 seconds, and at the third stage contract the muscles to the maximum. Relaxation occurs in the reverse order.
• Abbreviations. This exercise can be done in front of the TV, while driving a car, during everyday life. It is necessary to contract and relax intimate muscles at a fast pace. In the first days, perform 5-7 repetitions, and over time increase them to 30.
• Pushing out. This exercise is reminiscent of pushing during childbirth, only the effort should be much less. Initially, you need to hold for 5 seconds, and over time increase the duration to 15 seconds.

Standard Kegel exercises

The image shows a set of classes, which we will now consider in more detail.

This exercise is intended for more prepared women who have learned how to properly train their intimate muscles in a lying position.

In the starting position, feet are shoulder-width apart. To fix the gluteal part, you need to put your hands on your butt. After this, strain the pelvic floor muscles upward and inward. You need to stay tense for 3-4 seconds, then relax. Perform at least 5 approaches.

The following exercise helps prevent uncontrolled urination. Starting position: lying on your stomach. Bend one leg to the side at the knee. Squeeze and unclench your pelvic muscles for 1 minute.

To accept initial position you need to lie on your back. Bend your legs at the knees and spread them slightly. Feet should be pressed firmly to the floor. To feel the tension, you need to put one hand in bottom part abdomen, and the second under the buttock. Squeeze the intimate muscles upward and inward.

You can alternate exercises in any order. The main thing is to train on a regular basis. Depending on the complexity of the disease, results can be achieved from 2 to 20 weeks.

Kegel exercises for uterine prolapse

Very often, in adulthood, women develop a disease - prolapse of the uterus. This occurs due to the displacement of the pelvic organs, as a result of which they move outward.

Identify the disease early stages quite difficult, so you need to regularly visit a gynecologist. Pathology can be observed after childbirth. In this case, it is recommended to do the exercises that were developed by Dr. Kegel.

A special complex helps to train the muscles of the pelvic floor and vagina. Thus, you can either avoid prolapse or correct a situation that has already developed.

Kegel exercises were developed in the 1940s. There are several modifications of such training. Any woman can use the simplest and most accessible 2 exercises that can be performed at any time.

First: you need to contract the vaginal muscles and hold them in this state for 10 seconds, then relax for the same time. It is better to exercise while standing, since in a sitting position the anatomy changes, as a result of which the exercises will be ineffective. This exercise should be performed for 5 minutes every day.

The second version of this exercise is when the muscles contract and hold for 5 seconds, after which a break is taken for 5 seconds. The duration of the workout is 1-2 minutes.

1. You need to take a horizontal position. Place a pillow under your feet so that they are under small angle, in relation to the floor surface. Keep your arms along your body. Slowly lift your pelvic area. If there is no pain, then the exercise is performed with correct technique, so you can give your best.
2. Sit on a chair and completely relax. Try to pull the lower abdomen towards the diaphragm. The exercise must be performed rhythmically and relaxed.
3. Lie on your back, keep your arms along your body. Bend your knees and try to lift your pelvis.
4. In a horizontal position, place your hands in the lower abdomen, elbows pointing to the sides. Press your palms on your stomach and try to push your hands away with them.
5. Make attempts in a standing or lying position.
6. When urinating, you need to contract your pelvic muscles. It is not recommended to overuse this exercise.
7. Tighten your anus. There is no need to contract the abdominal and buttock muscles.
8. While lying down, tense all the muscles of the pelvis, from the anus to the upper vaginal canals. Stay tense for 1 minute.
9. Squat until an angle of 45 degrees is formed, and walk in this position for one minute.
10. In a lying position, perform the exercise - bicycle.

Exercises after hysterectomy and for fibroids

It is important to note that Kegel exercises after hysterectomy and in the early stages of fibroids act as an adjunct to therapeutic treatment. If the disease is at a complex stage, then you should not count on special training.

It is important to note that exercises can only be performed after consulting a doctor. .

You can exercise in any position. You need to train with an empty bladder. To properly contract your pelvic muscles, you need to imagine that you are simultaneously trying to stop urination and the release of gases from the intestines.

During the first classes, it is difficult to feel the muscles that should work. Over time you will understand how to do it right. To make sure of this, you need to insert a finger into the vagina; during contraction, the muscles should completely encircle it.

During exercises, the muscles of the thighs, buttocks and abdomen should not work, only the pelvis. Breathing is even and calm; you cannot hold it.

In the first classes, you need to hold the muscles in a tense state for about 3 seconds, then completely relax. You need to repeat 10 times. Such training will help restore the elasticity of intimate muscle fibers, as well as prevent uncontrolled urination.

Kegel complex to strengthen the pelvic floor muscles

All pelvic organs: bladder, urethra, vagina, uterus, rectum, are located on the pelvic floor. When muscle function is disrupted, various anatomical disorders occur. The good news is that these muscles can be trained using special exercises developed by the gynecologist Kegel.

The duration of the workout can be 30 minutes, it is recommended to combine it with breathing exercises.

Cat

Get on all fours, rest on your elbows or palms. Bend your back and count to 6. As you exhale, contract the muscles of the perineum, and then return to the starting position.

Bridge

Lie on your back, bend your knees. As you exhale, lift your buttocks off the floor and contract your pelvic floor muscles. Return to the starting pose.

Coup

From a horizontal position, you need to raise your legs and lower back as you exhale. At this moment, contract the intimate muscles.

Fish

For this exercise you will need a fitball. You need to put your feet on the ball, spread them a little, and rest your elbows on the floor. As you exhale, you need to strain gluteal muscles and raise them a little, and at the same time connect your thighs.

Frog

Lie on your stomach on the fitball. While moving forward, you need to squeeze your pelvic muscles and then return to the starting position.

Caterpillar

Place your hands on the floor and place your feet on the ball. Along with exhalation, you need to pull your legs towards the abdominal area, while contracting your intimate muscles.

Bridge on the ball

Don't forget to tense your pelvic muscles at the top.

Snail

Cancan

Turning the legs into different sides, with simultaneous tension of the intimate muscles.

Muscle contraction

Sit on a fitball, lean against the wall, tense your muscles as you exhale, and relax as you inhale.

Pelvic rotation

While sitting on a fitball, perform pelvic rotations.

Ball Jumping

Sit on the ball, and while exhaling, with simultaneous contraction of the pelvic muscles, jump off it.

This complex improves performance internal organs and strengthens the pelvic floor muscles.

Exercises during pregnancy (for easy labor)

The pelvic muscles weaken during pregnancy, so you need to maintain their tone. In addition, kegel exercises can make childbirth easier for a young woman. Before exercising, you should consult your doctor to avoid possible problems. During training, it is necessary to strain the perineum, which is located between the anus and the vagina.

Accept the so-called labor position. In this position, you need to tense your vaginal muscles for 10 seconds. Then you need to completely relax. After 20 seconds, repeat the contraction. During the exercise, you do not need to use other muscles: abs, thighs, buttocks.

The next exercise is called “Wave”. That is, you need to first tense the muscles of the vagina, then the anus, and relax in the reverse order.

You need to imagine that the vagina is an elevator shaft. That is, you must first strain the first ring, which is located closer to the surface, then the next one, and try to rise as high as possible. That is, you need to start with a minimal contraction and end with a strong compression.

You can also perform the exercises described above if your stomach allows. But do not forget to consult your doctor.

Kegel exercises after childbirth. How to do the exercises correctly

To restore the intimate area after the birth of a child, after a few days it is recommended to perform a special complex, which was developed by gynecologist A. Kegel. However, there are some contraindications to such training:

• Perineal injuries.
• Applying seams.
• Inflammatory processes.
• Oncology.
• Bleeding.
• And others. Therefore, it is necessary to consult with your doctor to avoid possible troubles.

First, you need to hold urination for 10 seconds, then relax. But it is not recommended to perform such an exercise often. Once you feel the muscles and control their contraction, you can exercise at any convenient time.

It is important to note that for quick recovery intimate muscles and pelvic organs, exercises must be carried out regularly.

To make it clearer how to do the exercises correctly, watch the video lesson:

Kegel exercises for hemorrhoids

One of the most unpleasant and painful ailments is hemorrhoids. It occurs due to constant stress, a sedentary lifestyle, and consumption of harmful foods. To get rid of this problem, it is recommended to perform special kegel exercises. They have a beneficial effect on the condition:

• Increases blood flow to the groin area.
• Strengthens the gluteal muscles and perineum.
• They prevent the appearance of hemorrhoids.

The workouts are quite simple, you just need to follow simple steps:

1. Squeeze and relax the muscles of the anus. Hold in the contracted state for a few seconds.
2. Rhythmic tension of the pelvic floor, then relaxation. The rhythm should gradually increase.
3. Gradual increase in contraction force, up to its maximum.
4. Pushing out, that is, simulating defecation.

How to use a kegel trainer: video instructions

The pelvic floor muscles are rarely used. To maintain their tone, a special kegel exercise machine was developed. It is intended for:

• Future mothers.
• Facilitating childbirth.
• Prevention of urinary incontinence.
• Restoring the intimate area after childbirth.
• Increased orgasm.

To understand how the simulator works, watch the video below:

Kegel exercises with balls

Gynecologist Kegel has developed not only a special set of exercises, but also special balls that help train intimate muscles. Therefore, such training is recommended to be done after childbirth.

It is important to note that you can use this simulator only after mastering the basic skills of contracting the pelvic floor muscles.

Before classes, you need to treat the so-called egg with a special antiseptic, and then insert it into the vagina to a depth of about 3 cm. The cord should remain outside.

Squeeze the egg with your vaginal muscles. If you don't feel any pressure, the ball is too small. You need to tense and relax your muscles 10-25 times.

Insert the ball inside, just not completely, and then use muscle force to ensure that the object is inside. This exercise not only has a beneficial effect on the intimate area, but also improves sex life.

The next exercise is pushing out. That is, you need to place the egg inside, and then try to push it in. Don't forget to take breaks. If you feel pain, then you are not following the technique correctly or are not using lubricant.

Remember that working with such simulators requires compliance simple rules hygiene. Therefore, the beads must always be sterile. Never let other people use the egg. Increase the load gradually. Don’t worry if at first you don’t succeed; over time, this kind of intimate training will seem easier to you.

Intimate muscle training has become popular since 1950, when the American surgeon Arnold Kegel offered his patients suffering from urinary incontinence exercises to strengthen the pelvic floor muscles. After some time, when examining these women, the doctor discovered other “bonuses” from these exercises: his patients reported an increase in sensitivity and that they began to experience pleasure during sexual intercourse. In general, intimate life went uphill. So a surgeon, far from sexology, made a discovery that turned the world upside down for millions of women!

The Kegel method gained worldwide fame much later, 30 years later, when the famous sexologist Bryce Britton’s book “The Path to Sexual Pleasure” was published. In this book, the sexologist provided a scientific basis for the benefits this method. It was in this book that these muscles were first called “muscles of love.” Britton emphasized that the essence of Kegel exercises is to stimulate blood flow to the genitals, which results in a more intense orgasm.

Why is this necessary?

It is believed that Kegel exercises only have a positive effect on intimate life women, but in fact this is far from their main advantage. Indeed, pelvic floor muscle training (PFM) stimulates blood flow to the vagina, increases its sensitivity and develops nerve receptors.

Popular

The second benefit of these exercises is that they help with incontinence. Moreover, both with “urgent incontinence,” when you cannot run to the toilet in time, and with the more common “stress incontinence,” when droplets of urine are released during coughing or sneezing.

“As a result of MTD training, blood circulation in the pelvic organs is stimulated, cells are supplied with oxygen, peristalsis is enhanced (which solves the problem of constipation), congestion and their undesirable consequences are eliminated: erosions, benign formations, hemorrhoids,” emphasizes Valeria Aginskaya. “The development of intimate muscles is an excellent prevention of pelvic organ prolapse and urinary incontinence.”

Training the vaginal muscles plays an important role in preparing for a “soft” and minimally painful childbirth. It helps prevent ruptures, uterine prolapse and back wall vagina. Recovery after childbirth is also more successful when intimate training. They quickly restore muscle elasticity and firmness of the vaginal walls, reduce vaginal volume, which changes significantly after childbirth.

How to train MTD

There are several basic ways to add even more pleasure to sex.

"For training we use vaginal balls different designs. Every day we insert double balls on a hitch with a diameter of 4.5 cm and wear them for 3 hours, periodically straining the muscles (every 10 minutes).

We perform this exercise for 21 days, 6 days in a row, taking 1 day off. For the next 3 weeks, we wear the balls for 5 hours a day in this way: every 30 minutes we tense the muscles for 30 seconds, relax for 30 seconds, and so on for 5 repetitions. For the next 3 weeks we wear 1 ball of greater weight - the muscles have already acquired tone, the ball will not fall out.

Balls without a chain are intended for more advanced levels of training. You can place them in your vagina and hold them with your muscles for as long as you can. Don't forget to move while doing this. The balls have a shifted center of gravity, so they will always strive to fall out.

Gradually increase the load by changing balls - the higher the level of your “skill” (and the stronger your intimate muscles), the smaller the diameter and the greater the weight of the ball.

„Aerobatics“—holding two small metal balls for a two-hour fitness workout. Lovers of spicy situations even go to work with balloons!

Training intimate muscles in combination with general physical training is very effective. For example, run. When we run, the muscles relax. Therefore, when a woman runs with balls, she has to squeeze her pelvic floor muscles more strongly.”

Training to strengthen the pelvic floor muscles will not only keep the organs (uterus, intestines, bladder) in good shape, but will also prevent prolapse of the genitals. For the first time, exercises for the pelvic muscles were described in 1948 by the famous gynecologist Arnold Kegel. Genital relaxation allows you to keep your organs in balance and is a great help for health problems, including urinary incontinence. Simple, but at the same time effective exercises will improve your sex life.

This is one of the easiest and most effective ways to train your own muscles. Involuntary leakage of urine can ruin the quality of life for both women and men. Often after childbirth, representatives of the fairer sex may suffer from urinary incontinence, and without special training it will be difficult to get rid of this undesirable manifestation.

Regular exercise to combat urinary incontinence will help strengthen your pelvic floor muscles. Difficulty, pace and duration must be changed gradually.

What do these exercises include:

• Squeeze the muscles - training to tense the muscles that need to be tensed and then counted for several seconds. Then relax and start the exercise again.
• Contract the pelvic floor muscles - workouts aimed at relaxing and contracting the muscles.
• Pushing is a set of exercises aimed at tensing a certain group of muscles, as if a person is pushing.

All such incontinence training is performed gradually.

Kegel exercises for the fairer sex

So, how to do Kegel exercises for women. Useful tips:

Before you begin to strengthen your pelvic floor muscles, you need to determine where they are located. There should be no difficulties if you follow the following recommendations.

You can choose one of two methods.

The first version of the Kegel exercise

When going to the toilet, try to hold the stream of urine without extra effort and leg movements. You will immediately feel the very muscles that hold urine.

Second version of the Kegel exercise

If the first option fails for some reason, then you need to detect the muscles using your finger:

• To do this, place your finger in the vaginal opening and squeeze it. The perineal muscles should squeeze the finger.
• Finding the kegel muscles is not difficult, but it is important that you can begin the main exercise.

There are several variations of the Kegel exercise. Let's look at the most basic ones:

To start the exercise, no special preparation is needed, but consulting a doctor will not hurt.

Exercise one:

• 1) Squeezing and unclenching your muscles for ten seconds. A total of three approaches are required with breaks of ten seconds.
• 2) Everything as in the first act. Only the time for exercise is reduced to five seconds, and the time for a break is also reduced to five seconds. There are nine approaches in total. Look kegel exercise for women, how to do it photo.
• 3) Third step: hold the muscles tense for thirty seconds. Then relax for the same thirty seconds. Repeat the exercise a few more times.

How to do Kegel exercise for women with photos?

Exercise two

• 1) Squeeze and unclench your vaginal muscles for five seconds, then relax for ten seconds.
• 2) Squeeze and unclench your muscles ten times at a fast pace, repeating this three times. Then squeeze the muscles for about two minutes, rest for two minutes, then repeat the exercise again from the beginning.

To perform the exercises, no special skills or abilities are required. None of your loved ones or people around you will notice that you are doing this exercise. You can train anywhere and at a time convenient for you. The result will not be long in coming! After just a few workouts, you will notice that you have gotten rid of unpleasant sensations.

Kegel exercises are universal method improve the tone of the vaginal muscles and strengthen the reproductive health of women. Thanks to regular training, your muscles will become more elastic, which means you will learn to achieve vaginal orgasm without extra effort. In addition, trained vaginal muscles will bring More fun and to your sexual partner during intimacy.

What is a Kegel exercise: the secret is in the simulator!

A Kegel exercise machine with a pressure gauge and a chamber into which air is pumped is a unique device for training intimate muscles. The simulator was patented by Arnold Kegel in 1947, and a little later in 1953 he received an additional patent, introducing some innovations into his simulator. If we talk about those exercises that the Internet is replete with, namely, squeezing the entrance, squeezing the anus, then calling them Kegel exercises is not entirely correct. Because Arnold Kegel at one time presented to the medical community truly stunning results of the development of this muscle group and the positive effects that they have on a woman’s health, on her sensitivity, and on getting an orgasm exclusively with an active progressive load with a simulator.

Today we see Kegl exercises without anything, that is, just some kind of gymnastics. We also see some balls with a shifted center of gravity, which in the pharmacy version are passed off as Kegel exercisers. But Kegel has nothing to do with them. Because the full load is placed on the pelvic floor only with the use of a pneumatic trainer, with a perineal tip into which air is pumped so that the walls of the vaginal canal compress it. IN in this case a pressure gauge that monitors these compressions, plus changes in intra-abdominal pressure. That is why exercises and other devices with added exercises will not have any effect. Practice as Arnold Kegel advised to practice, and you will get the very same increase in sensitivity, flexibility, those very vivid sensations from intimacy and improved health that you expect.

Kegel exercises for men. Kegel exercises were subsequently developed for the stronger sex as an excellent prevention of chronic prostatitis (a set of Kegel exercises for prostatitis). For such training, men can do without a simulator, and they can perform the exercises at any time.

Before learning the technique of penile massage for men, find the right muscle in yourself that will work during the exercises. This can be done if urination is delayed. After this, it is recommended to contract the working muscle about 10 times a day, relaxing and tensing it for a few seconds (the number of contractions can be increased every day). The result is increased potency and prevention of inflammatory diseases of the genitourinary system.

Who are Kegel exercises suitable for?

1. Prevention and treatment of pathologies such as urinary incontinence.
2. Prevention of prolapse of the internal genital organs.
3. Prevention of inflammatory processes in intimate organs.
4. Slowing down the aging process of the body, including the vaginal muscles.
5. Restoring the body after childbirth.
6. Promotion sexual desire among women.
7. Facilitation of obtaining vaginal orgasm (for regular vaginal orgasm, one cannot do without training the vaginal muscles).
8. Increased sensations during sex for a man.

Kegel training and contraindications to it

The following can be identified as contraindications:

1. Gestation period (at early Moderate training without additional equipment is allowed during pregnancy).
2. Pathologies that are sexually transmitted.
3. Cystic formations on the internal genital organs.
4. Myoma.
5. Exacerbation of inflammatory diseases in the intimate organs.

How to identify the pelvic floor muscles?

If you want Kegel exercises to really have a positive effect, try to feel the muscles in the pelvic floor area. To do this, take a horizontal position on your back and insert your finger into the vagina along its side wall.

Squeeze the vagina with muscle force as if you want to interrupt the process of urination. If you feel pressure around your finger, then you have correctly identified the muscles that will constantly work during the exercise. The same can be done when urinating (using the muscles to stop the process), but this method should not be practiced too often, as it is harmful for women.

Preliminary preparation

Before you start training, be sure to empty your bladder.

In what position should you perform the exercises?

Lie on your back and spread your legs slightly apart, place one hand under your buttocks for comfort. It is in this position that you can better feel the tension of the desired muscles.

Kegel workouts: process of implementation

Squeeze your pelvic floor muscles and at the same time slightly pull them up. Hold this position for a few seconds, then relax. Thus, you should do several approaches, preferably doing such training twice a day. At the first stage, squeeze only the muscles; more experienced women can use this various devices, which increase the effectiveness of training. At the same time, you should not suck in your stomach or hold your breath.

What else do you need to know about Kegel workouts?

You can do most of the exercises to train the vaginal muscles completely unnoticed by others (especially for beginners). You can tense and relax the right muscles while sitting, for example, when you are waiting in line to see the doctor or while sitting in the office.

Please note: you should not exceed the allowed number of repetitions per day. Excessive zeal will not lead to rapid strengthening of muscle tissue; on the contrary, it will lead to fatigue, and can also provoke a problem such as urinary incontinence.

How do you know if you're doing vaginal muscle training correctly?

For this there is special device– perineum. With it, you can regularly monitor the degree of muscle contraction in the pelvic floor. If such a device is not available, the woman is recommended to periodically visit a gynecologist in order for him to determine the state of her reproductive health, as well as the degree of progress achieved in these exercises. With regular training, you will feel the positive effects within a few weeks.

How to do Kegel exercises?

The most common option for Kegel exercises are special balls, which can be purchased at any erotic goods store. In most cases, the balls are made of metal, they have a shifted center of gravity and different weights. However, the most effective is a special pneumatic simulator, into the tip of which air is pumped to create the desired level of pressure. Depending on the duration of the training, the pressure level can be increased, which changes the difficulty of the exercise.

Thus , Kegel workouts are a great way for women and men to improve their sex lives. The main thing in these workouts is regularity and correct technique.