Kegel exercises to strengthen the pelvic floor muscles.

There is probably not a single woman in the world who does not devote time to her appearance and health. All representatives of the fair sex want to look nice, be healthy, fresh and welcome. It is for this reason that most of them so selflessly go to fitness clubs and beauty salons and learn new exercises for the body and face. Have you heard about special techniques for training the muscles of the perineum? But they were invented and developed quite a long time ago - since the fifties of the last century!

At that time, a little-known American gynecologist Arnold Kegel revealed to the world a series of therapeutic exercises, the purpose of which was to enable women to better control their internal muscles of the perineum and learn to manage it correctly. Initially, Professor Kegel prescribed this kind of training for the healing of patients with all kinds of ailments of the genitourinary system:

1. urinary incontinence,
2. fecal incontinence,
3. prolapse of the walls of the vagina and uterus

But upon closer examination of the issue, it turned out that Kegel exercises for strengthening the pelvic floor muscles are also useful for other female ailments, and not only female ones. After conducting quite large-scale tests among volunteers among the strong half of humanity, Dr. Kegel also developed a set of exercises for men. Also, the positive effect of this technique on the bodies of pregnant women, women who have undergone childbirth, as well as people who have undergone surgery or other surgical intervention has long been proven. Initially developed as purely therapeutic procedures, exercises to strengthen the pelvic floor muscles have shown their effectiveness: and as a prophylactic, and as a means extensions range sexual possibilities of people. Due to their simplicity, accessibility and effectiveness, they have gained incredible popularity around the world.

Well, we present to your consideration this innovative technique. Having mastered these simple exercises, you will not only prevent all kinds of diseases of the genitourinary system, as well as the rectum, but also significantly improve the quality of your intimate life.

Well, now that it has become clear what exactly needs to be strengthened, let’s look directly at how these famous Kegel exercises are performed. Conventionally, they can be divided into three subgroups:

1. abbreviations,
2. compression,
3. pushing out.

1. The very first task for you: learn to consciously squeeze/unclench your pelvic floor muscles. Tighten them in approximately the same way as you did when trying to interrupt urination, but only now try to fix the muscles in a contracted (tense) state for a long time - about three to four seconds. After that, relax them. And so in a circle...
2. The next stage is a more energetic impact on the target muscle - the so-called rapid contraction/relaxation. Alternate between tensing and relaxing the target muscles, and at the fastest possible pace.
3. And the last movement is pushing: Here you need to imagine that you need to push something out of your crotch - almost the same as the actors of the famous theater in Thailand do - I think you’ve heard about these tricks: usually it’s a chicken egg or something similar . Push the target muscles with a medium degree of impact - the process itself is important here, try to fix the tense muscle in this phase for as long as possible.

Most women are interested poses, in which it is more convenient, correct and effective to perform the above exercises. In fact, this technique does not have clear poses - the main thing is that you feel comfortable and comfortable. Most often used sedentary, and recumbent positions; less often - from a standing position.

Perform each of the above exercises 10 times, one or more times a day (experts recommend doing 5 sets throughout the day). Subsequently, after each week of continuous training, it is necessary to increase the number of exercises in the approach. That is, after a week of training, you should do each exercise 15 times, and after two weeks - 20, and so on, until you reach 30 - this is more than enough to strengthen the target muscles. Then, having felt that the pelvic muscles have already become significantly stronger, it is recommended to reduce the number of exercises to 20. However, if you like Kegel exercises, you should not deny yourself this pleasure, and then the result will certainly not be long in coming , and your loved one will call you a Goddess in bed...