Kegel exercises, newscrable

What are Kegel exercises good for?

Kegel exercises strengthen the pelvic floor muscles, thus contributing to postpartum corrections and re-narrowing of the vagina. They are also a suitable solution for women suffering from incontinence, they also help women during menopause and, last but not least, improve the quality of physical life. For women who have no difficulties, they are also important prevention.

Where are Kegel’s muscles?

Kegel’s muscles are located in the area that supports the bladder, rectum, and uterus, but many women initially have difficulty finding them. There are a few simple tricks to find out where these muscles are and whether they are weak or not.

The easiest way to find out the Kegel muscles’ activity is to try to contract the muscles while urinating to stop the flow of urine. If it is difficult for you to retain urine while peeing, it means that your muscles need to be strengthened.

Strengthening the pelvic floor muscles

Kegel’s exercises are completely safe. Some of them can be performed even inconspicuously, for example, at work, in a restaurant, in a car, and, in short, basically anywhere while standing or sitting. Exercise should ideally be done at least twice a day, and you should feel noticeable results within one to two months.

Like any exercise, strengthening the pelvic floor muscles has its principles. It is necessary to empty the bladder before each exercise. During the exercise itself, try not to involve the buttock or abdominal muscles. Focus only on contracting and relaxing the Kegel muscles. Abdominal or back pain during and after exercise indicates that you did not perform the activities correctly. Don’t forget to breathe regularly!

Basic exercise

You can perform the first essential exercise lying down, standing, or sitting wherever you want.

Move to a comfortable position, such as lying on your back with your legs bent and your feet on the mat—hands-free along the body. Inhale and exhale Kegel’s muscles for 23 seconds, relax the muscles for 10 seconds and exhale again with exhalation. Repeat ten times.

With regular exercise, you can gradually increase the muscle tightening time by one second. After a few weeks of exercise, you should then be able to tighten the pelvic floor muscles for up to 10 seconds.

Exercises at home

You can also include Kegel exercises in your daily exercise routine through classic exercises that make it easier to contract the pelvic floor muscles. These are often abdominal exercises that we may come across after practicing yoga or Pilates.

Exercise 1

Lie on your back on a mat, place your hands loosely along your body, and bend your legs at the knees. The feet remain on the ground. Exhale, lift the pelvis above the ground, clenching the pelvic floor muscles, not just the buttocks. Hold for a few seconds and return to the home position.

Exercise 2

Lie on your back, hands-free along your body. Lift the slightly bent legs over the mat, the toes pointing upwards. Exhale, lift your hips over the carpet and contract your Kegel muscles.

Exercise 3

Lie on your stomach and put your hands comfortably under your head. Make the outstretched legs a “pipe” and lift them slightly over the mat, while tightening the muscles. Hold in this position for a few seconds and return to the starting position.

Exercise 4

Kneel on all fours. Flex, pull the chin to the chest, and tighten the pelvic floor muscles, and the abdomen and buttocks. Hold for a few seconds and relax your back muscles by flexing your back. Yes, it’s the cat’s position in yoga.

Kegel exercises for men

Strengthening the pelvic floor is not just for women. Kegel’s exercises also have beneficial effects for men, so they should also devote themselves to maintaining these parts every day. With regular strengthening, men can achieve better blood flow to the organ and thus better erections use Fildena 100 at Himsedpills and vigora 100. In addition, these exercises are a good helper for prostate problems.

 

 

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