Kegel exercises for women

Unfortunately, with age, many representatives of the fairer sex pelvic muscle tone decreases, and this is often due with childbirth. You can check the strength of your muscle by inserting a finger inside the vagina and tensing the muscle. If you feel your finger being pinched on all sides, then tone of your pelvic muscles at the proper level. Now let's move on to ourselves Kegel exercises…

Basic complex: Kegel exercises for women:

1. To begin, take a comfortable position lying on the bed. Arms should be extended along the body. Then begin exercises to tighten and relax the pubococcygeus muscle. You can hold the tension for 5-7 seconds. You need to start with several times a day. Over the course of a week, increase the number of repetitions to 50 times a day.
2. A more challenging level of Kegel exercises involves tensing and slowly releasing the muscle. Having practiced during the first task, you can easily squeeze the muscle as hard as possible. When unclenching, make 8-10 small stops on the way to complete relaxation. It is possible to alternately use both options during the day, and, having thoroughly trained, you will be able to do this not only lying down, but also sitting, unnoticed by others.
3. Another option for Kegel exercises is to quickly squeeze and equally quickly relax the pubococcygeus muscle. In essence, this is an accelerated version of the first complex. Performing this accelerated exercise will require you to perform 50-60 repetitions per day.
4. Well, the last type of Kegel exercise is the opposite of the second complex. That is, we tense the muscles of the pelvic region as slowly and diligently as possible and, having reached the peak of this tension, sharply relax it.

It is not for nothing that the sequence of these exercises is given, since with untrained pelvic floor muscles it will be difficult to perform 50 approaches of the exercise described in the fourth paragraph. As practice shows, a little effort on the first and second complexes, and this exercise will also succumb to you. And after that, believe me, in bed with your lover you will feel some improvements and you can do miracles.