Take care of your own health is necessary in a variety of ways. Not an exception and intimate sphere. Many have heard about Kegel exercises for women. How to perform them independently and can you master this training program at home?
To whom is this complex useful?
Kegel complex is designed to support the pelvic floor muscles. This musculature is practically not practiced naturally. Over time, muscle fiber inevitably lose elasticity, and if you do not do it in time, they can surprise you with the most unpleasant and unexpected surprises. Kegel exercises for women, how to perform which, you can read below, significantly improve the quality of sexual life. If the muscles of the perineum and the vagina are in order, not only does sensitivity increase, but during sexual intercourse it is possible to surprise the partner pleasantly. Such training is necessary for those who suffer from incontinence of urine or feces. In this case, the complex can be performed not only by women, but also by men. Kegel's exercises after pregnancy will restore muscle tone. They are also useful before birth as a preparation for the appearance of a child.
General conditions for training intimate and pelvic muscles
You can practice at any time, but start training in a relaxed home environment, when nothing will distract you. Over time, you will learn to do the exercises publicly, perhaps not even consciously, without being distracted from the main occupation. Exercise better with an empty bladder. Compression, ejection and reduction - it is on such groups that all Kegel exercises for women are divided. How to carry out the complex and where to start? Do not do a lot of repetition while mastering the technique. When you train enough muscles of the pelvic floor, you can perform 200 repetitions a day. But it is necessary to begin literally from minute to every type of training.
Kegel exercises for women: how to perform and how many times do?
Compression should be done slowly: gradually strain the muscles as if trying to stop urination. When the voltage is at its maximum, hold this state for three seconds and completely relax. Reduction is an exclusively female exercise for training the muscles of the vagina. Strain and relax the muscles is required very quickly. Ejection can be performed by representatives of both sexes, it is necessary to stiffen as with defecation, after which you should completely relax. Exercises Kegel for pelvic muscles it is desirable to supplement training for the buttocks. For this group of muscles, both contraction and compression are suitable. Slowly strain the muscles of the buttocks and hold them in this position for a few seconds, and then quickly strain and relax them. The entire cycle should be repeated several times. You can start training immediately after awakening. Try to do one exercise without getting out of bed, then before breakfast another, and the third - on the way to work. If the desire to train does not disappear, you will start to practice freely during the day and very soon notice the result.