Kegel exercises for intimate muscle groups.

Suggested in this article exercises - this is an excellent prevention and, when indicated, an excellent treatment for diseases such as:

1. I) urinary incontinence,
2. II) fecal incontinence,
3. III) prolapse of the uterus and vaginal walls,
4. IV) hemorrhoids.

Despite the fact that this technique was invented by an American doctor, and initially only for medical purposes, most women around the world have successfully adopted Kegel exercises for the intimate muscle group and in order to improve the quality and improvement of their sex life. After all, well-trained elastic muscles of the vagina can bring unsurpassed pleasure to both partners in moments of intimacy.

So, who are these exercises recommended for?

1. 1. Pregnant women - expectant mothers, and especially women who have undergone repeated, difficult births.
2. 2. For women who have given birth, immediately after childbirth, to restore the normal functioning of the genitourinary system.
3. 3. Women suffering from ailments of prolapse of the uterus and vaginal walls.
4. 3. Persons suffering from stress and mixed types of urinary incontinence problems.
5. 4. Anyone who wants to strengthen the pelvic floor muscles in order to improve the quality of their sexual life.

So, how can you make sure everything is normal with your intimate muscle group? And what state are they in at the moment? Everything is extremely simple! If, at the moment of intimacy with your loved one, for example, in the position “You are on four points, and your partner is behind”, at the moment of frictional movements, “grunting and farting” are heard from your vagina (usually due to air seeping inside) - this is means that its diameter is excessively large. Although, it is not at all a fact that this is a problem - it may well just be your anatomical feature. This often occurs in nulliparous women. Nevertheless, improving the situation in this situation is quite possible and even recommended. And no plastic or gynecological surgeries are necessary at all. Simply start doing Kegel exercises regularly and within a short time you will feel real progress!

1. standing in the elevator
2. on the way to the subway,
3. At work,
4. when watching TV shows,
5. driving a car,
6. cooking in the kitchen
7. and so on…

The main thing is concentration, diligence and your determination. Well, one more important point is regularity And constancy. One one-time workout practically nothing will fundamentally change in your life. Another thing is continuous and constant work on yourself every day for a considerable time - this is exactly what you need to strive for when taking up this technique. Don’t forget about this, because this is the most important thing in this matter...

So let's continue... How to do these exercises for the intimate muscle group? The first thing you need to do is learn to manage them competently, understand and feel where they are located. For these purposes, insert your finger (or a couple of fingers) into the vagina and squeeze it. Your task is to squeeze your fingers tightly, and at the same time feel which muscles are involved? Try to remember these feelings.

Another way to feel your intimate muscles is this: sit on the toilet for your usual daily urination. During this process, try to interrupt the act and stop the flow. Moreover, do this only with the help of the internal muscles of the lower abdomen, located from the tailbone to the pubis. Remember how you feel and concentrate on the muscle involved, stopping the stream over and over again several times in a row. This is ours desired muscle group - remember it.

So, we have found the group we need, now let’s move on to training it.

Another great exercise from the arsenal of the American professor of gynecology - step-by-step, long-term compression. What it is? Start by lightly contracting the target muscle groups first, and hold your perineum in this tension for about 5 seconds. Then, without relaxing, squeeze them a little harder. After another 5 seconds - even stronger. And so on... It is recommended to do 4-5 such “step-by-step strengthening” in one approach. At the same time, having reached the peak, you need to relax the perineum in the same way, also in stages. Due to the similarity of physical processes, this exercise has an eloquent name: “elevator».

After months have passed, having trained the perineum to a significant extent, you can raise the bar - and try to keep it in your vagina special small items. Usually these are jade eggs or so-called vaginal balls (they can be bought at any intimate goods store). Such a specialized load will be an excellent addition to the exercises we are studying, although of course this is already aerobatics...