How to do Kegel exercises during pregnancy and in everyday life?

Nature has given the female body a chance to conceive and bear children — a miracle on which the entire 9 months of work all systems of the expectant mother. But life after birth can bring unpleasant surprises in the form of incontinence or weakening of libido to the partner. To correct the situation will help Kegel exercises. Easy and does not require special work system allows to recover the muscle tone of the reproductive organs and pelvis. How to do Kegel exercises correctly, will cover in this article.

American obstetrician-gynecologist of the middle of XX century Arnold Kegel did a lot for medicine. His scientific and practical activity was aimed at addressing women’s reproductive health, including postpartum.

Pelvic floor muscles during pregnancy endure tremendous stress and under the action of natural causes relax, become less elastic and lose their elasticity. However, not only the pregnancy entails a weakening of the sexual muscles. This happens with age, causing many women after 45 years I begin to suffer incontinence.

How to return women’s health?

The answer to this question was a set of exercises Kegel developed for women of all ages at any period of life. In each case, it allows to achieve the desired results.

  • Young girls before the birth exercises will help you effectively prepare for them, prevent excessive stretching of the pelvic floor muscles and prolapse of organs after pregnancy.
  • Kegel exercises for pregnancy will help the expectant mother to learn to control your body to relax and stretch the muscles at birth, making them as painless as possible.
  • For older women the Kegel exercise will be the best prevention of diseases of the pelvic organs, incontinence of urine and feces, and maintaining sexual health.

And that is very important in any period of a woman’s life, these exercises will make the muscles of the vagina more elastic. And this in turn will bring more vivid sensations for both partners during sex.

How to do Kegel exercises?

First of all, you need to determine the location of the pelvic floor muscles. To do this, imagine that you want to delay urination. Or try to do it in the toilet. Those muscles that you tense in this moment, and there are pelvic floor muscles. With them you will be working.

During exercises breathe evenly and deeply. Try to only strain a certain muscle group without involving the abdominal muscles and buttocks. If you are tired, rest and then start again. As you fatigue, you may not notice the efforts of the pelvic floor muscles go to the press or hip.

Position while charging Kegel does not matter. But experts advise beginners to start with a prone position to better experience the work of intimate muscles. In the future, may engage in standing, sitting or even while walking.

A set of exercises No. 1 — contraction and relaxation

  • Quickly squeeze and open your muscles for 10 seconds, relax 10 seconds. Repeat three times.
  • Squeezing the muscles, count to 30, relax for 30 seconds. Repeat three times.
  • Squeeze and quickly open your muscles 30 times, relax. Repeat three times.
  • Squeeze the muscles strongly as possible and hold for 20 seconds. Relax your muscles for 30 seconds and repeat up to five times.
  • Continuously compress and open your muscle for 2 minutes, gradually increase the time to 10 minutes.
  • A set of exercises No. 2 — compression and ejection

  • Strain muscles, slowly count to 3, relax.
  • Stretch and relax your muscles as quickly as possible.
  • Without significant push efforts for 3 seconds.
  • Perform the exercise 10 times, gradually increasing the number to 50 times each.

    To make the system more efficient, do Kegel exercise with balls. You can buy them in a pharmacy or sex shop. Through the use of balls, you will strengthen the muscles of the vagina and will bring them in tone.

    How to do Kegel exercises during pregnancy?

    During pregnancy there are no restrictions on Kegel exercises. Moreover, they are desirable because of enhanced blood circulation of the pelvic organs, saturation of the placenta with oxygen and also help the yeast infection treatment during pregnancy.

    If you’ve never performed these exercises, start doing them 30 times a day. In the early stages can be enjoyed lying on the bed. After 16-18 weeks is recommended to perform the exercises standing or sitting, so as not to cause compression of the uterus the inferior Vena cava.

    In abnormal pregnancy (threatened miscarriage or the presence of hemorrhoids) be sure to consult your physician about correction of the complex. However, it should not be.

    Learn how to do Kegel exercises and work-out 7-10 days, you will notice how responsive and obedient will become your intimate muscles. Believe me, it will be a pleasant surprise not only for you but also your partner, and bring a new sensation in sex life!

    How to do Kegel exercises: video

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