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Kegel exercise for women: recommendations on how to perform with photos and videos. Kegel exercise. Improving sexual relations

Operations to eliminate urinary incontinence in women often do not bring the desired result. This problem puzzled, unknown to anyone in 1948, Arnold Kegel. An American gynecologist has proposed an effective technique for intimate muscles. Subsequently, the exercises brought him worldwide popularity.

How to Do Kegel Exercises for Women? The technique involves squeezing and expelling the muscles of the pelvis and vagina. The listed tissues are not involved in everyday life. For this reason, they quickly lose elasticity and strength.

The pelvic muscles maintain the normal position of the internal organs. Women after childbirth often complain of urinary incontinence, uterine prolapse and other concerns. Due to serious problems in sexual life, a depressive state develops. Kegel exercises are also included in the complex of therapeutic measures for women after hysterectomy..

If you want to avoid the above problems and better prepare for childbirth, start mastering the technique during pregnancy. In addition, the muscles after training improve the pleasant sensations during intercourse.

Pelvic muscle training helps to achieve several goals:

1. Prevents prolapse or prolapse of the uterus. Also, this method is used in combination with other measures to treat these problems.
2. Prepares for childbirth.
3. Prevents urinary incontinence problems.
4. Restores muscles after childbirth.
5. Increases attraction to a partner.
6. Prevents inflammatory processes genitals.

The Kegel technique at home is recommended to be used as effective remedy against aging. Exercise corrects hormonal imbalances. The body actively produces important biologically active substances. The exercises are of great benefit. But there are people who can be harmed by Kegel exercises. Consider typical risk groups, and how to properly prepare for classes.

Contraindications and preparation for exercise

1. It is forbidden to squeeze and unclench muscles during a problem pregnancy. Especially with uterine hypertonicity.
2. Exercise is also contraindicated for women who have a history of premature birth or miscarriage.
3. Training will exacerbate the condition in oncological diseases.
4. Will harm women after surgery.

A quick and noticeable result is possible with a systematic repetition of the technique. During the day, you should repeat the exercise at least three times. In one approach, do an average of 22 movements. Keep in mind that drastically increasing exercise will exacerbate the problem. Often patients achieve the opposite result.

The Kegel technique is based on squeezing. Determining the muscle group for training is very easy. Consider the most effective ways.

Finding intimate muscles

Not correct execution techniques can be harmful. How to find a muscle group? We do not notice their work in everyday life. If you are unable to determine the point of compression and extrusion, use the following methods:

1. Natural. To do this, it is enough to interrupt the process during urination for a few seconds. In this case, the group of muscles around the vagina is reduced. Count to 6 and resume urine flow. Do the procedure several times. So you are more likely to remember their location.
2. Feeling. Research will take more time and effort. Take a comfortable position - lying on your side. Then place your fingers in the crotch area. Be sure to do it from the back. At the same time, make compressive movements. Hold the position for 5-6 seconds. It will be better if at the moment of contraction the brush is pulled inward.
3. Immersion. Apply moisturizer to your fingers. It should not contain harmful components. Gently insert them into your vagina. You will feel the tension of muscle groups.

Keep in mind that the vaginal muscles are easily confused with the activity of the dorsal muscle group, as well as the fibers of the buttocks, abdomen and anus. But after a few sessions, a reflex will develop. In the first few days, or even weeks, it is important to follow the right training.

You can also do kegel exercises for women with special balls. Consider the principles of classes for various categories patients.

A set of classic Kegel exercises for women

On initial stage The technique involves slow muscle contractions. To do this, you should take an already familiar position - on your side and insert your fingers into the crotch from behind. Then do the exercise according to the standard procedure:

1. Squeeze your muscles. Hold this position for 6 seconds.
2. Then relax the muscle fibers. Try not to move for 10 seconds.
3. Repeat activity. For the first time, five approaches are enough. Gradually increase the number of exercises up to fifteen times.

Fast movements follow the same principle. Do ten contractions at a fast pace. Take no more than one second for each movement. Then take a relaxing break. It will also take 10 seconds. For a tangible result, the lesson should be repeated 10 to 15 times.

During the day, exercise about 5 times. Use both fast and slow movements. In total, the number of exercises should be at least one hundred per day.

The first few days of classes are not easy. After all, the muscles are very weak. It's especially hard to do Kegel exercises for women with uterine prolapse. It will take about 20 days to alleviate the condition. If you perform the movements correctly, you will be able to notice significant changes. Such Kegel exercises are suitable for women with urinary incontinence.

Exercises for girls and women (nulliparous)

The technique includes several stages:

1. First you need to reduce the muscle tissue of the vagina. Try to simulate pushing. Experts often compare tension with the act of defecation. Just keep in mind that the vaginal area should be strained.
2. Fix the muscles in this position for 3 seconds.
3. In one approach, repeat the movement 10 to 15 times.

Unlike classical fitness and other sports activities, as the muscles strengthen, the frequency of training should be reduced. How to do Kegel exercise for women during pregnancy? Consider the main nuances.

Exercise for pregnant women

Exercise helps to maintain women's health and facilitate childbirth. There are many programs, projects, and Kegel exercises for women. But during pregnancy it is easier to study in a quiet, comfortable environment. In addition, special skills are not required.

The elasticity of the fibers gradually decreases. After all, the uterus increases and stretches the fibers. Kegel exercises help the baby move easily during labor. Help prevent breaks.

The technique provides for several specific exercises:

1. Slow movements. They do not differ from classes from the basic complex. Helps strengthen muscles. In one approach, 5 compressions should be performed. The lesson includes 10 approaches. It is most convenient to carry out the procedure on your side, lying down.
2. Almost no different from the first. The only caveat is that you should lie on your back.
3. To carry out the next movement, you will have to watch a video or photo on the network. You must imitate the birth position. Extend your arms along your body. Bend and spread in different sides legs. Place a few rollers under your head and back. A folded blanket or small pillows will do. Strain intimate muscles. Hold this position. It will take about 10 seconds. But for starters, a five-second shutter speed is also suitable. Relax all muscles. Take a few breaths and repeat the movement. Do about 8-9 sets.
4. The next exercise will require effort. It takes a lot of practice to master it. Experts recommend mentally dividing the vagina into several muscle sections. Then rise in ascending order and tighten the fibers. At the very top, hold the position for a few seconds. Gradually descend the imaginary ladder and ease the tension.
5. Doctors call this exercise "wave-like." It involves different muscle groups. First you need to compress the muscles of the vagina. Then, relax. At the same time, the fibers of the anus should be tensed. Relax again. Repeat for about 5 or 6 sets. Rest and do 5 exercises again.
6. For the next movement, it is important to empty the bladder and intestines. Prepare the fitball. Get on your knees, lean your hands, body on the ball. If you do not have a special fixture, a regular sofa will do. Throw a few pillows on top. Take a pose, as in childbirth. Tighten and try to stick out the muscles of the vagina according to the following pattern - forward, down, out. For better muscle control, place your hand on your perineum. Rest for a few seconds. Repeat the movement five to ten times.

Exercise during pregnancy is possible only after consulting a gynecologist. active work muscles can cause miscarriage. In the 3rd trimester, choose a safe position. In a sitting or lying position, you will reduce the load on the body.

A set of Kegel exercises for women after childbirth

The body will need at least 6 months to recover. It is very important to start sports activities in a timely manner. Training the muscles of the vagina will help prevent prolapse of several organs.

There are no special contraindications after natural childbirth. Therefore, you can start classes after the transfer to the ward. For maximum effect, combine the technique of the American gynecologist with breathing exercises:

1. Take a deep breath. At the same time, try to inflate your stomach. Simultaneously with the exhalation, tighten the muscles of the vagina. Fix the position. 5 seconds is enough. Relax. Repeat the procedure about 10 times. Monitor your well-being. This procedure also helps improve blood flow.
2. Diaphragm breathing. Non-standard exercise from the Kegel technique. Helps to strengthen the press. Inhale evenly and slowly through your nose. Put your hands on your chest. Please note that you should only rise rib cage. As you exhale, pull your navel in with your mouth.
3. Repeat the movements from the classic cycle. Continue breathing deeply and smoothly. But only in the stomach.
4. Lie on your back and bend your knees. Then inhale through your nose. Inflate your belly properly. Exhale through your mouth. Tighten your buttocks and abs. Pull in your abdominal muscles. Hold this position for 6 seconds. It will take from 5 to 15 movements.

The technique is suitable for women of any age. It can also be used at home. There are diagrams on the internet photo with kegel exercises for women. The exercise helps to restore health and prevent various problems. In addition, squeezing is easy to do even unnoticed by others.

Video: "Kegel Exercises for Women"

Despite the enlightenment in the sexual sphere, many modern women have never heard of the benefits of intimate exercises. But they are able to bring many pleasant surprises to the life of every woman, namely, to restore attractiveness, youth, former beauty and inner health. By resorting to special gymnastics in the intimate area, such as Kegel exercises, a woman can quickly restore her body after childbirth, strengthen relationships with her lover and become more self-confident.

The training of the pelvic floor muscles has been known since ancient times. Such gymnastics was mastered to perfection by the empresses and concubines of the emperors of the East. The conscious control of the muscles of the intimate zone was elevated to the rank of art by our ancestors.

The woman who held two round pebbles in herself with the strength of the muscles of the vagina was valued very highly. And no wonder, because caring for the condition of the perineum was an important component in the harmony of sexual relationships between partners, bearing and giving birth to healthy children, helped in the fight against many female diseases and support the overall health of the body.

It is noteworthy that the first vaginal simulator is over 6,000 years old. This find was found in China.

Kegel exercises for the intimate area is a set of activities to strengthen internal muscles pelvic floor, allow you to support the lateral and lower parts of the bladder, uterus and other internal organs.

Kegel in 1947 presented his work to the public - it was a vaginal simulator called a perineometer, working on the principle feedback. It allowed the woman to track the effect of training and measure the force of contraction of the muscles of the vagina.

Indications for implementation

Kegel exercises are indicated for women of all ages for:

• brighter sensations during intercourse;
• the course of easy childbirth;
• restoration of the muscles of the intimate zone after childbirth;
• prevention and complex treatment of uterine prolapse;
• strengthening the muscles of the perineum.

Symptoms of a weakened pelvic floor - inability to experience orgasm, pain in the lower abdomen, involuntary urination during sneezing or coughing. In this case, you always have to use gaskets, which causes even more discomfort.

The recommendations of gynecologists are that a set of Kegel exercises should be performed before conception, after childbirth, and even during the period of bearing a child. The main rule of training is the observance of the systematic repetition of exercises. Gymnastics must be coordinated with a specialist.

If discomfort is observed during gymnastics, it is immediately necessary to abandon the exercises. Unpleasant sensations and pain may indicate incorrect gymnastics.

Contraindications

Contraindications include:

• oncology;
• fibroma;
• polycystic;
• time of exacerbation of cardiovascular disease;
• postoperative period.

In no case should you hold your breath while performing a set of Kegel exercises. Make sure it is always level. And also do not keep the gluteal muscles and hips in tension, you should not draw in the stomach either, but rather focus entirely on lifting and squeezing the pelvic muscles.

The regularity of exercise is the main feature in Kegel gymnastics. It is recommended to perform them several times daily. The result will become noticeable for both the woman and her partner after about 5 weeks of systematic training. In order for the muscles of the vagina to come into tone, it is necessary for a beginner to perform exercises at least 4 times a day with a gradual increase up to 8 times.

Each exercise should be repeated 10-12 times. At the beginning of classes, do repetitions for 3-4 seconds, and after a few days you can increase the number of repetitions to 5, and then up to 10 seconds.

The bladder must be emptied before starting a workout. If this is not done, you can bring the threat of inflammation in the urinary tract. During classes, you need to breathe measuredly and calmly.

Determining the right muscles

To train the right muscles, you need to learn how to identify them correctly.

1. Feel the annular muscle of the vagina. Select it without resorting to the participation of the abdominal muscles. The finger must be lubricated with a special lubricant - a lubricant, and then gently inserted into the perineum. At the same time, try to squeeze the entrance to the vagina without the participation of the muscles of the back, buttocks or abs. There should be a feeling that the required muscles are in tension and the finger is tightly compressed in them. Deep and even breathing is welcomed at this moment.
2. The next way to feel the internal organs of the perineum is in a sitting position. You need to sit on the toilet and spread your legs. When defecating, you need to stop the stream of urine without helping with your feet. What you feel below the waist is female organs small pelvis.

Correct postures

Proper posture during exercise is the key to successful treatment. Consider what you should pay attention to when choosing them.

1. We choose a place and a pose. If Kegel exercises have already been mastered, a woman can perform them in any convenient place - on the couch, when washing dishes, at work, in transport. This approach saves a lot of time. After all, such gymnastics is available to do in various poses. The only exception is walking.
2. The place should be calm and quiet, it is better to allocate separate time for this activity so that no one bothers. Best place than a house, for Kegel gymnastics not to be found. After all, in a calm for yourself home environment every woman can relax as much as possible and fully concentrate on her feelings. In this case, breathing should be measured, the position is lying, the legs are slightly bent at the knees. These conditions help to feel the muscles of the pelvic floor quickly, which immediately allows you to proceed directly to the exercises themselves.
3. Posture for Kegel exercises important nuance. It is imperative to follow an even posture if a woman is engaged in a sitting or standing position. Since with stoop, the pelvic floor is subject to relaxation, and the uterus drops significantly. And when using a special simulator, it is all the more necessary to monitor the correct posture.

As time passes, you can change positions, smoothly move into a sitting position, and then standing. At the same time, you can do other things, for example, wash the dishes. Relaxation of the abdominal muscles during training - required condition, this should be monitored.

Slow squeezes

We proceed directly to the exercise itself, called “Slow squeezes”. It is necessary to tighten the muscles of the pelvic floor and count to 3. At the same time, relax, at this pace, repeat the exercise several times. This exercise is most convenient to master in the supine position.

The pelvic muscles must first be held in tension for 5-20 seconds, and then gently relaxed. You need to do repetitions several times in a row.

Connect proper breathing to the exercise, that is, do slow squeezing while inhaling. When you get comfortable with the exercises, you can complicate them with slow steps.

Cuts and extrusion

There are two more exercise techniques that deserve attention, called "Cuts" and "Push". When contracting - you need to strain and relax the muscles of the vagina alternately in fast mode. When pushing out - it is necessary to push moderately as during a bowel movement or during childbirth.

To feel the muscles of the pelvic floor and test for their stretch, a woman during the exercise can insert a pair of fingers into the vagina. It is noteworthy that to achieve enhanced effect special items help, for example, balls.

The Kegel complex for pregnant women includes the following exercises.

1. You need to take a lying or sitting position. Bend your legs at the knees and spread them apart. Concentrate on the exercise and relax. Tighten the muscles of the vagina for 5-10 seconds, as if stopping a bowel movement, and then relax them. Repeat after an interval. This Kegel exercise engages the muscles of the anus. It is done at a fast pace - the muscles of the perineum are tensed and immediately the muscles of the anus, then relaxation, and then in the reverse order, as if by a wave.
2. Divide the vagina into parts in imagination. Each part, starting from the bottom, you need to start compressing, moving up. At the top, hold the position, and then relax.

Be sure to consult with a pregnancy specialist about the possibility of conducting such exercises.

Gymnastics after childbirth

They are shown to almost all women in labor, as they help to recover as quickly as possible after childbirth, to correct the figure in the shortest possible time.

The Kegel complex after childbirth includes the following exercises.

1. When urinating, hold and then lower the flow of urine 5 times. The main thing is to use the muscles exclusively of the vagina.
2. Squeeze and unclench your pelvic muscles. Reduce or increase the strength and frequency of these contractions.
3. The vaginal muscles must be compressed, and released after 5 seconds. A similar Kegel exercise for women is performed 10 times. The fixation time should be gradually increased.

Prolapse of the uterus is a rather serious pathology, because it causes violations in normal operation pelvic organs. Often the disease causes infertility. On early stages effective in the treatment are exercises for intimate places. Consider the most popular of them.

1. Take a lying position and bend your knees. Squeeze and unclench the muscles of the perineum, concentrating on your sensations. Set the pace yourself. You can tune in to the beat of your heart.
2. Engage all the muscles, starting with the anus and ending upper muscles vagina. This contraction should be held for about 60 seconds, and then relaxed for the same amount of time.

Kegel exercises for urinary incontinence

The constant discomfort of urinary incontinence is torture for modern woman. Together with handicap the psychological stress is also growing. To cope with the disease, you need to do systematic Kegel exercises.

Most effective exercises with urinary incontinence.

1. Spread your legs shoulder-width apart and take the starting position. Put your palms on your thighs, and then, tensing the muscles of the vagina, do compressions.
2. Lie on your stomach, bend your knees and alternate muscle tension with complete relaxation.
3. Get on all fours, lower yourself on your elbows, place your head between your hands. Tighten the muscles gradually - from the entrance of the vagina to the full depth of the pelvic floor.

Before proceeding directly to the exercises, you should read useful advice developed by experts.

1. When you achieve the first results, in no case do not quit classes. Otherwise, all efforts will be ineffective.
2. Do not hold your breath while exercising. You need to breathe rhythmically and evenly.
3. Do not overdo it, because you can get the opposite effect - bowel movement or pain during a bowel movement.
4. When exercising, do not strain the gluteal and abdominal muscles, as well as the muscles of the thighs.
5. If after class you feel pain symptoms in the lower back, this means that you are violating the technique.
6. Remember that urination should be stopped only in order to feel the muscles of the vagina. If you do this daily, you can achieve as a result of such an effect as urinary incontinence.
7. Exercises can be carried out during pregnancy, but only under the supervision of a gynecologist, since only he knows how the pregnancy proceeds and whether such gymnastics will harm the child.
8. Be sure to empty your bladder before you start exercising. If you practice without going to the toilet, you can weaken the muscles of the vagina, as well as introduce an infection into the urinary tract.
9. Tune in to a long-term expectation of results, because they will appear only after 5-6 weeks.
10. If after 6 weeks there are no results, then it's time to seek the advice of a specialist. It will certainly help answer the question why the exercises do not give the desired effect.

Subject to all the nuances and features in Kegel intimate gymnastics for a woman, you can feel complete control over the muscles of the vagina. Sexual health will improve and the male partner will notice positive results.

Let us consider in detail the topic of how to perform the Kegel exercise for men correctly.

How and who came up with, a little history

This training system was invented by the American doctor Arnold Kegel. Initially, the goal was to tone the pelvic muscles and intimate areas in postpartum women and pregnant women.

After all the procedures for carrying and then giving birth to a child in females, the muscles of the pelvic floor became flabby. There were problems with urination, former pleasures were lost during intercourse.

Thanks to the complex of exercises of the professor, the ladies returned their former elasticity and tone to their love muscles, and even made them even more elastic than they were before the birth of the child.

Already after the professor's death, people realized that due to the similarity of the muscular structure of the genital area, the doctor's exercise system would also be very effective for males.

All the benefits of constant training

What are the benefits of Kegel exercises for men and the results after daily practices:

1. increases stamina in bed and appears control over a premature finish;
2. blood flow to the hollow organ improves, which increases its combat readiness and rigidity;
3. pumped thanks to the “muscle of love” technique allows you to get more pleasure and sensations in bed;
4. the risk of prostate diseases, prostate adenoma disappears;
5. the risk of prostatitis is prevented;
6. the risk of occurrence of diseases associated with incontinence of the stool or urination is eliminated;
7. getting better circulation blood in the pelvis;
8. increases libido and quality of sexual life;
9. the angle of inclination of manhood in relation to the body is restored, it becomes sharper as in younger years;
10. the risk of developing hemorrhoids disappears.

What is this organ

This is the main muscle in the pelvic floor and is called the pubococcygeus. It starts in the pubic area and ends at the site of the coccyx, hence the name.

Other names of the term and its synonyms

• PC muscle;
• pelvic floor diaphragm;
• the muscle of love;
• pubococcygeal muscle;
• pubic-coccygeal muscle;
• Kegel muscle;
• PC muscle.

What are the functions in the pelvis?

1. proper functioning of the urinary tract;
2. blood circulation in the male genital organ, inflow and outflow;
3. control of bowel movements.

With sufficient training, the man achieves conscious tension, relaxation and imitation of pushing movements in this muscle.

And these actions are done when it is necessary for a person, and not arbitrarily.

What will happen if you do not follow his tone

Flabbiness

If you often sit, do not lead an active lifestyle, move little, do not keep your pelvic floor muscles in good shape and do not train the lux muscle, they become flabby, and blood circulation in this area becomes much worse.

Poor blood flow to the body

Then manhood poorly filled with blood, it is difficult to achieve its combat readiness. And even if it turns out to be achieved, then the outflow from the genital organ, even during intercourse, can occur at any most unexpected moment.

And then it begins to severely limit the person, because he does not know.

Rectal problems

In addition, due to the weakness and flabbiness of the pubococcygeal muscles going down holding back rectal strength.

Poor stamina in bed

Another popular minus is the inability to restrain a premature finish in bed with a loved one and disappointment in love games. Earlier, we also talked about ways to deal with a quick finish.

In order to start studying the instructions on how to do the Kegel exercise for men correctly, you always first need to find the location of our muscle.

How to locate this muscle

1 find method

• When you go to the toilet in a small way, concentrate on periodically stop the flow of urine. To do this, you always tense the same muscle that is located inside the pelvic area.
• Remember the location of this area, which muscle you have tense to stop the liquid in the toilet. That is what you need to train.
• This muscle also allows you to "squeeze out" the remnants of the jet. Try repeat similar stresses and compressions already outside the toilet.
• If you fail to stop the jet, it means that while your muscle is too weak and there is a greater incentive to work on it.
• Similar squeezes as in the toilet will be applied by you in bed with your beloved in order to avoid a premature finish.

2 method of finding

• When your sexual organ is on alert and has a maximum erection, you need to encourage him begin bounce. This will happen with the help of tension just the same pubococcygeal muscle.
• With these "jumps" you can place your hand on your perineum to fully feel the tension in the muscle and its exact location.
• The muscle that contracts, moves, and tenses is the desired one. It is him that we will pump and train. The practice of such jumping in the future is one of the answers to the question of how to perform the Kegel method for men. Take note of this method. We have also described similar practices for potency.

Getting Started in 3 Steps

Our muscle, with which we will work, surrounds the prostate.

The ability to consciously relax and strain the "muscle of love" will allow you to postpone or stop the onset of the finish line in bed with your beloved, and will also give you many other advantages that we wrote about in the article.

To do this, you need to start strengthening it and keep it in good shape every day.

Step 1. Tension and relaxation

1. Tighten the love muscle with all your strength and keep it in that tension for 3 seconds.
2. Stop contracting, relax completely for 3 seconds. These first two steps are 1 cycle.
3. Such cycles you need to do 20-30 during the day.
4. Gradually by the end of the week, increase the number of cycles to 50 per day.
5. You must do these exercises every day for two weeks. It is not necessary to always practice the Kegel exercise for men at home, because it is doable everywhere and in any place.

The advantage of this practice is that no one will even suspect that you are exercising, no matter where you are in a public place. No one will know, even if you are riding a minibus, the subway or sitting in the office at work. You can make it a habit to contract and relax your PC muscle during any of your daily routines.

Step 2. Learn to strain in isolation from other muscle groups

1. At first you will have a tendency strain along with the lux muscle also other pelvic muscles: buttocks, abs, abdomen, legs, toes, muscles on the face. At the very beginning, this will be normal for a beginner.
2. But your task is to learn how to compress and relax the pubococcygeus muscle in isolation from other muscles. Learn to work with her. This will give more effect.
3. It is important to gradually increase the load and the number of cycles. while exercising that special love muscle. It's like in gym when you came to swing. We made our norm in 15-30 minutes, and went to rest. Everything needs rest.
4. Persistence - solve the success factor. Determine your minimum, which you can easily and without special efforts. And from here, start gradually increasing the load. It's like being in the gym. Here is such a moderate and daily Kegel gymnastics for men and a set of compression and relaxation exercises are bearing fruit.

Step 3. Compressions are made longer in time, and relaxations are shorter

1. Now the love muscle is strained with all its might and kept in this contraction for 10 Seconds.
2. Relax this muscle 4 seconds. Such first two new steps constitute 1 new cycle.
3. You need to do 20-30 such cycles in one day and gradually increase their number to 70-100 in a day.
4. You can break down the practice of doing loops into 2 parts: 50 in the morning and 50 in the evening. For example, 50 when you go to work in the morning, and the same amount in the evening on the way home.
5. The third step must be completed within 4 weeks. And then you just need to keep the muscle in good shape, do not give up training, but periodically repeat them and return to them.

Watch the following video about the Kegel exercise for men and lessons on how to improve it.

We also talked about the topic of increasing endurance in bed with a loved one in another article with interesting ones.

After completing the practice 3 steps

Once you have completed all 3 steps, you will you can experiment and find what works best for you individually.

Examples of individual preferences

• It will be convenient for someone to do 2-3 long squeezes for 15 seconds with a 2-second pause in between.
• For others, a series of short squeezes of 5 seconds will be ideal.
• For some, 2-3 short squeezes (to make it easy and without a lot of effort), a break to recuperate, and again the same 2-3 short squeezes will do.
• For some people, starting with about 40 very short compressions as a warm-up and then 15 long ones will do. Who is comfortable.
• Some start with a light squeeze for 10-15 seconds, and gradually increase its strength from the next step. When they reach maximum compression, without going into a relaxed state, they also gradually reduce the load. Only 3-5 steps of compression force. With frequent training, the Kegel muscles in men at each step begin to increase the compression time.

How experienced men check muscle strength after long practice

1. When you have already learned how to make your dignity bounce in an aroused state easily and without tension, experienced men put a towel on it.
2. Here your body should already easily bounce with a small towel thrown over. This will not complicate the task much, especially if you have been practicing for a long time.

Using technique in bed to prolong intimacy

In bed with your loved one, using the Kegel long-term contraction technique helps to delay the finish line.

1. Tension with maximum force. When you feel that the herd of horses is taking off into the distance, and the finish line is inevitable as the train approaches the terminus, you begin to strain the PC muscle with all the maximum strength that you have. Exactly the way you learned during training. Approximately 20-30 seconds will be enough, someone needs more.
2. Be able to recognize the approach to the critical point. At the onset of a critical milestone, someone's eyes begin to roll. In this case, as a rule, your prostate already begins to contract intensively, such vibrations appear in the genitals. Everyone must clearly understand the scale of excitement of their body and understand the onset of this critical moment in advance. Many have not learned to recognize that peak when the locomotive takes away, and therefore they often ask about their business.
3. Compression is better to start earlier than usual. You never lose the seed, no matter how much you want to, and continue to hold one tension in the PC muscle, do not give up and do not relax for a second. It's best to hold the long squeeze a few seconds early so it's not too late. You do exactly as already mentioned in the article and shown for beginners in a video lesson about Kegel exercises for men at home. When the vibrations stop, you can relax.
4. Pull in right moment . The technique is facilitated by the fact that it is better to pull out your dignity and thus keep the compression. Continue friction after releasing and there is no need for muscle tension.
5. Use little tricks. If during training you worked with the pubococcygeus muscle in isolation, then already with your partner in bed you can cheat and help yourself turn on other muscles in order to preserve the seed (someone strains the press, someone buttocks, legs, mouth muscles, jaw or toes). But this is only in bed in order to prolong intimacy. During training, be sure to do compressions separately from other muscles, as described in step 2. After all, this is the only way to really pump.

What subtleties are forgotten

1. Do not confuse the practice of training with the initial stage of finding muscle.

1. You do not need to stop the flow of liquid in the toilet every time! This is a method designed only to find out where the love muscle is located in the body. Applicable only at the initial stage for beginners.
2. The essence of the technique itself is to learn how to relax and compress this muscle in any conditions, and not just in one toilet.
3. After you have already found and felt it, the very step-by-step practice of contraction and relaxation is best done with an empty bubble. To not be excess pressure to the prostate.
4. It is in the toilet that it will be appropriate to practice the Kegel exercise for men with urinary incontinence after surgery.

2. Apply subtleties of breathing

1. Breathe better belly, there should be such abdominal breathing during practice. In this case, the air should be inhaled through the nose, and not through the mouth.
2. Subtleties of breathing. Muscle tension is usually done on inhalation, and relaxation is already done on a leisurely exhalation. Do not confuse.

3. Compressions are done in different positions and even while walking

It may be easiest for a beginner to tense the muscle while lying down.

But with experience and practice, a person should come to the conclusion that tensions of any duration should be obtained while sitting, and standing, and even while walking. No restrictions in poses.

4. Wrong Beliefs

• For many ignorant persons, the very name of the technique causes misunderstanding or reproach, which is a big mistake due to incompetence.
• This exercise is for real men who want to become better among others.
• The desire to practice male Kegel pelvic floor exercises gives you later skills in bed that are not inherent in ordinary guys.

5. When will the results be noticeable

Depending on how much the muscle was initially weakened before the start of all practices, the results come after such terms:

• 1-2 months;
• or six months later (if the pelvic floor diaphragm was initially particularly weak).

For example, there are changes in bed in terms of pumping muscle and postponing a premature finish.

Here, your perseverance and desire to deal with the problem in the bud decide a lot. The main thing is not to quit and take time to develop yourself every day.

Kegel exercises for women at home tune the female body to correct work. Implementation of the technique in as soon as possible and clearly strengthens the special muscles of the pelvis, is the prevention of most problems with the urinary and reproductive system, prepares the muscles and brain for delivery. Not everyone knows, but the great Kegel gave rise to exercises for intimate muscles strong men. Today we’ll talk about the technique itself for men and women, the execution technique, nuances, indications and contraindications.

A 20th century gynecologist from the United States, Arnold Kegel, came up with special exercises for the muscles of the pelvic floor. Conducting long studies in the clinic, the professor managed to find a natural connection between the strength of the muscles of the perineum and the problems that many women complained about: urination, problems with childbirth, prolapse of the uterus. After applying the techniques in practice, more than 93% of patients coped with ailments.

Further, the scientist proved the effectiveness of Kegel exercises for men. The professor understood that in order to maintain male power and the prevention of certain diseases, it is imperative to train a special intimate muscle. Systematic classes helped many of his patients cope with various problems of the urinary and reproductive systems, prostate, sexual desire.

Women's gymnastics

follow women's health always needed. Kegel exercises for women at home are aimed at maintaining the functionality of the sexual and urinary tract, at the prevention of certain diseases that can be acquired in the course of aging and the wrong way of life, at getting rid of problems without surgical intervention. It is necessary to perform simple elements for all women without exception: healthy, having some female problems, giving birth and not planning childbirth.

Indications and contraindications

Kegel exercises for women are indicated for:

• preparation for childbirth at the stages of pregnancy planning. They prevent multiple ruptures in advance, relieve pain during contractions, allow the body to open the uterus on its own and quickly without the use of drugs;
• slow recovery after childbirth;
• low strength of the PC-muscles of the pelvis;
• enuresis. The technique helps to cope with night and stress leakage;
• prolapse of the uterus, and prevention at a more mature age;
• sexual dissatisfaction when you can not get an orgasm;
• diseases of the rectum, including hemorrhoids.

How to understand that the muscles of the perineum began to weaken? If there is a feeling of pain in the lower abdomen, there is no orgasm during intercourse, urinary incontinence occurs during sneezing and coughing, then you should contact your doctor for recommendations and detailed comments on the Kegel system.

Contraindications

Every system has its limitations. The Kegel technique is no exception. For which diseases you can not exercise:

• oncology is an unconditional contraindication. It's about not only about tumors of the genitourinary system, but also about its other dislocations;
• fibroids, cysts;
• complex vascular and cardiac diseases.

Also, do not resume training during a difficult pregnancy. There is a risk of giving the body the wrong signals, which can contribute to the premature opening of the cervix. It is worth taking a break after various surgeries, including caesarean section. After giving birth, a few days later, women are recommended exercises to tone the uterus and reduce its size.

How to find the right muscles?

Method number 1 for determining Kegel muscles is quite simple. During urination, stop the urinary flow, special muscles should work. If you succeeded, then they were involved. You should no longer practice such stops.

Naturally, before the procedure, it is necessary to wash the genitals and hands. Method number 2 involves inserting a finger into the vagina. Squeeze it with your muscles. Even slight pressure indicates that you have found the necessary muscles. With training, the squeezing strength will increase.

During pregnancy

It is worth starting training well in advance of conception, but it is also possible during pregnancy. Long-term exercise will prevent birth internal and external tears, help facilitate delivery, open the cervix without drugs, and reduce pain during contractions. How to do exercises for pregnant women?

Exercise	Execution technique	Number of repetitions
1	Let's go to any flat surface back; slowly strain the pelvic muscles; count up to 3; slowly relax the muscles.	At least 10 times
2	Sit on a flat surface; tense your muscles quickly, then relax them. Make movements rhythmically.	From five minutes
3	Place special balls that are sold for Kegel training in the vagina; squeeze the muscles. You will feel the balls; then relax.	From five minutes

Attention: before training, consult with your doctor. Restrictions in uterine hypertonicity.

Postpartum workout

The benefits of such training ahead of time for childbirth have been proven for a long time. The situation is similar with the postpartum period. female body recovers faster, and the pelvic muscles tone in a short time.

It is recommended to start the exercises 3-4 days after natural childbirth, which were not burdened by ruptures and other injuries. First, the minimum load is performed, then the pace and the number of repetitions increase.

You should not resort to training after bleeding, injuries, in the presence of infections and inflammations. After a difficult birth, a consultation with a gynecologist is necessary. Usually, the doctor allows you to start the technique on the 10th day, if the problems are eliminated and there are no contraindications.

Exercise	Technique	Number of repetitions
1	When urinating, hold it for 10-15 seconds; release the stream.	Repeat 5 or more times at a time.
2	Lie on a flat surface, bend your legs, wrap your arms around them; squeeze the muscles for five seconds; let them go.	The first few workouts are 10 times, then increase the number of repetitions.
3	Doing squats: put your feet shoulder-width apart, keep your back straight; sit down deeply, hovering in this position for a couple of seconds; straighten up.	From 10 times, increasing the load
4	Lift exercise: lie on your back; bend your legs; put your hands on your stomach just above the pubis; mentally imagine that all the muscles of the vagina consist of several parts; squeeze them one by one, then unclench them.	The number of repetitions is 10 times or more.

When the uterus prolapses

Prolapse of the uterus is quite common in gynecological practice. Pathology leads to infertility in reproductive age, and in mature and elderly people to uterine prolapse altogether. Timely diagnosis and treatment helps to quickly restore muscle strength. main feature- You don't need to do any special training or take courses. As a treatment, Kegel exercises for the uterus are used.

Exercise	Execution technique	Number of repetitions
1	Lie on your back; bend your legs; you can put one hand on your stomach, the second under your back; squeeze/unclench the muscles.	Number of times - from 10; pace is arbitrary.
2	Starting position, as in the first exercise; squeeze the muscles for 15-60 seconds; relax.	Increase the hold time from 15 to 60 seconds, adding five seconds each. Daily.
3	It is recommended to perform additional exercises: "Cat", "Swallow", Birch", "Boat", "Bicycle", be sure to strain the muscles of the perineum.	At least 8-10 reps
4	Squeeze / unclench the gymnastic ball with your hips.

Photo: Kegel exercises for women at home

For urinary incontinence

Some women feel that when coughing or sneezing, a small portion of urine is voluntarily released. Exercises help to restore the tone of the muscles of the perineum in order to get rid of such troubles in the future.

Exercise	Execution technique	Number of repetitions
1	Spread your legs 40-60 cm; hands can be left on the buttocks; tense your intimate muscles, then relax them.	From ten times
2	Get on all fours so that your shoulders are lower than your buttocks; tense up, then relax.
3	Sit on the floor or a chair; cross your legs; rest your hands on the floor or wall; tighten your pelvic floor, then relax.
4	Stand at a slight slope with your hands on your buttocks; leave your legs straight, spaced 40-60 cm; Start working your pelvic floor muscles.
5	Lie with your back on a flat surface; bend your legs; contract the pelvic muscles for a couple of tens of seconds, then relax.

It is important to follow specific instructions. They will help to perform the exercises correctly, to achieve a certain effect. Therapeutic and preventive goals will be justified after a short time period.

• Consult with your doctor;
• Start doing exercises with a small number of repetitions. For starters - 5-10 times. Muscle restraint time should also be increased gradually;
• It is impossible to strain the gluteal and abdominal muscles simultaneously with the intimate muscles;
• Don't hold your breath. Breathe evenly, calmly, rhythmically;
• Want to go to the toilet during a workout? Don't torture yourself, go;
• The key to success is regular practice. Once you've made some progress, don't stop. Keep doing the exercises;
• Start exercising three times a day;
• Remember that improper execution of techniques leads to pain in the lower back when urinating;
• It is not worth holding back urine daily and regularly. Once is enough for you to feel the right muscles. Otherwise, you can get the opposite effect to the desired one: a decrease in muscle tone, which will lead to enuresis;
• Be sure to visit the toilet before class.

To the question: “Where to do the exercises?”, It is easy to answer. Start simple - train first at home in a quiet environment so that no one distracts you. After training, feeling the work of intimate muscles, you can perform exercises anywhere: anywhere and anytime. The advantage of such training is that you can not be distracted from work, no one will convict you of what is happening.

Classes for men

Kegel exercises for men at home are just as important as for women. They help to overcome certain diseases and deviations. Not everyone is able to admit that he has intimate problems.

In men, the pelvic muscles also lose elasticity and tone. After some time, they atrophy, rendering the sexual function unusable, and the urinary system to malfunction.

Why is this happening? First, age has a strong influence. Secondly, the wrong way of life, low sexual activity, and generally unstable sports loads.

What causes weak intimate muscles? Subsequently, we have: erectile dysfunction, congestion in the pelvis, inflammation of the genitourinary system, hemorrhoids, prostatitis, urinary and fecal incontinence.

As soon as a man starts training, there are improvements in intimacy. The quality and duration of sexual intercourse increases, the penis retains its hardness for a sufficient time in a state of erection.

Indications

Loads on the Kegel system are shown at:

• hemorrhoids;
• prostatitis;
• impotence;
• urinary incontinence, feces;
• congestive liquid phenomena in the small pelvis;
• weak and malelastic muscles of the pelvic floor;
• incorrect angle of inclination of the erect penis;
• rapid ejaculation;
• low and short erection during intercourse;
• lack of erection in the morning and at night, at a time when excitement is normal during such hours;
• lack of interest in sex;
• soft penis in an aroused state.

Contraindications

• oncological diseases of the small pelvis;
• blood clots;
• inflammation in the pelvis;
• postoperative period.

How to find a muscle?

The pubococcygeal muscle (PC muscle) is responsible for the normal functioning of the pelvic organs. Finding it is quite simple by choosing one of the following methods:

1. while urinating, stop the stream. If you succeed, then it was the PC muscle that worked. A similar method is necessary only in order to feel the correct muscles of the perineum.
2. Try to make pendulum movements of the penis during arousal. It is those muscles that make the penis move that need to be trained.

Execution technique

Specialists have developed a special series of exercises for men based on the Kegel system for women. At the heart of the same compressive, contractile, pushing movements. It is important to gradually increase the load, to ensure that the correct muscle masses are involved.

№	Name	Execution technique	Number of repetitions
1	Start-Stop	The exercise is introduced in the first workouts to learn how to feel the PC muscle. During urination, delay the flow of the jet, bringing the intimate muscles to work. Hold this position for a couple of seconds, then release. There shouldn't be any leaks.	2-3 times per trip to the toilet
2	fire awakening	The exercise is aimed at activating the muscles of the small pelvis. On the inhale we tighten the muscle, on the exhale we relax. The starting position does not matter: sitting or standing.	From 7 repetitions at any pace
3	Kegel Slam	The exercise is introduced depending on the fitness and strength of the pubococcygeus muscle. It can be the 3rd day of training and even the 30th. Within 5 seconds, start contracting / squeezing the muscle, when you reach the limit, fix the position for another five seconds, then relax it gradually.	At least 7 repetitions. In the future, the time of contraction, fixation and relaxation is increased by five seconds daily.
4	Longer-shorter	Squeeze the PC muscle and hold for 10 seconds. Unclench, take a break of 4 seconds. In the future, we reduce the reduction to 25/1.	The first lessons 20-30 repetitions. In the following, we increase the number of approaches to 80-100 per day.

The starting position can be chosen depending on the location of the training. The most common I.P.:

• Stand with your feet shoulder-width apart. Hands are lowered on the buttocks. We strain the muscles according to one of the schemes described above;
• lie down on a flat surface, bend your legs slightly apart. Feet exactly on the floor. We place our hands so that one is under the buttocks, the second on the stomach;
• We become in the pose of a dog (on all fours). The head and shoulders should be lower than the priests;
• lie down on a flat surface with your stomach. We bend the leg at the knee, setting it aside;
• sit on the floor in the Lotus position, keep your back straight.

You can perform training both at rest and in excitement. Gradually, a man will learn to cope with an erect penis, postponing ejaculation, which will increase the duration and quality of sexual contact.

Advantages of classes for men

Regular correct performance of Kegel exercises gives excellent visible results after 2-4 weeks. What we get:

1. control of sexual arousal, increased sexual intercourse, libido, delayed ejaculation;
2. proper blood circulation in the pelvis and to the penis;
3. prevention of prostatitis, treatment of prostate adenoma;
4. elimination of urine leaks, prevention of diseases of the genitourinary system;
5. alignment of the inclination of the penis;
6. hemorrhoids prevention and treatment.

• Classes must be held regularly. Only long-term training will give the desired result;
• the load should be increased gradually, as well as new techniques;
• do not chase the number of repetitions, because you can overstrain the muscle, which will lead to rapid ejaculation or even to impotence for a short period;
• doing the exercises correctly will have a positive effect. If, during the lesson, other muscles (thighs, buttocks, abdomen) are included in the work, then charging will become useless;
• the first days, use your hand to control the work of the PC muscle. Put it on the perineum, then proceed with the contractions;
• breathing should be even, rhythmic. Do not hold air on inspiration during contractile movements;
• before class, go to the toilet, empty your bladder. If in the process of work you want a little, do not endure;
• change positions.

Photo: Kegel exercises with balls

Dr. Kegel's exercises for women are a specially designed gymnastic complex designed to strengthen the pelvic muscles (including intimate ones).

Since specifically the pelvic muscles in everyday life almost never used, over time they lose their elasticity and weaken. This, in turn, can provoke a number of other serious troubles: problems with childbearing and childbirth, a decrease in the quality of sexual life, urinary incontinence and other problems with the functioning of the pelvic organs.

Who needs Kegel exercises?

• women planning a child for a successful pregnancy: helps prevent miscarriages and premature births;

• for pregnant women for easy childbirth: teaches you to relax the muscles that prevent the baby from being pushed through the birth canal;

• women who have given birth for quick tissue repair, stretched and lost elasticity;

• suffering from hemorrhoids: allows you to strengthen the muscles of the sphincter of the anus, affect the improvement of the condition vascular system rectum, improve blood flow to it;

• urinary incontinence: trains the muscles used to stop the process of urination;

• having problems with the lowering of the pelvic organs: with the help of strengthening the muscles, these organs return to their original place;

• wishing to improve sexual life and prolong sexual health, increase attraction to a partner and amaze him in bed, experience stronger and multiple pleasure, prevent inflammatory diseases of the genital organs;

• to all women who want to be vigorous, active, energetic, healthy and keep their youth as long as possible.

Kegel exercises for women at home

Locating the pelvic floor muscles:

• during urination, spread your legs and try to hold the urinary stream, while not moving your legs: for this, just the muscles of the pelvic floor will be used;

• lie on your back, place your finger in the vagina and try to squeeze it without using the muscles of the buttocks, back and abdomen: only the muscles of the pelvic floor needed for training should be compressed around the finger.

• you need to perform gymnastics with an empty bladder;

• position for exercises No. 1: lie on your back, spread your legs bent at the knees to the sides, put your heels on the floor; put one hand under the buttocks, put the other on the lower abdomen;

• exercise position No. 2: lie on your stomach, stretch your legs slightly apart (or bend one leg at the knee), place a small pillow under the pelvis;

• position for exercises No. 3: get on all fours, focus on your knees, lean the stake on your hands;

• over time, you can learn to perform gymnastics not only lying down, but sitting and standing; not only at home, but also in public transport or at work - completely unnoticed by others;

• it is necessary to start with a small number of compressions and repetitions, gradually increasing them to the amount recommended in the exercises;

• performing exercises, you can not retract the navel, hold your breath, push the muscles down;

• it is necessary to breathe deeply and pull the pelvic muscles up without using the muscles of the buttocks, back and abdomen;

• in no case should you exceed the specified number of exercises and repetitions: to more than rapid strengthening this will not lead to muscles, but their fatigue and weakening may well provoke, only complicating the situation.

How to do Kegel exercises for women?

So, you know what this gymnastics is for and how to determine the muscles that you will train. Time to get straight to the exercises!

A set of muscle contraction exercises

• for 10 seconds at a fast pace, contract and relax the muscles - a 10-second rest. Repeat 3 times;
• for 5 seconds, contract and relax the muscles - 5-second rest. Repeat 10 times;
• tense the muscles and hold them in this state for 30 seconds - a 30-second relaxation. Repeat 3 times;
• repeat the exercise of the first paragraph.

• contract the muscles and hold them in this position for 5 seconds - a 5-second relaxation. Repeat 10 times;
• quickly contract and relax the pelvic floor muscles 10 times. Repeat 3 times;
• tighten the muscles and hold them in this position for as long as possible (1-2 minutes);
• after a two-minute rest, repeat the exercises of the second and third points.

• Contract and relax the pelvic floor muscles 30 times;
• squeeze the muscles as much as possible and hold it for 20 seconds - a half-minute relaxation. Repeat 5 times;
• repeat the exercise from the first step, gradually increasing the number of compressions in it to one hundred.

• contract and relax the muscles for two minutes, gradually increasing the time to twenty minutes. Perform three times a day.

• tighten the muscles with little force;
• without relaxing the muscles, squeeze them harder - hold on for 5 seconds;
• squeeze the muscles as hard as possible - hold the squeeze for 5 seconds;
• gradually relax the muscles in the reverse order;
• repeat the exercise three times.

A set of exercises for contraction and expulsion of muscles

Exercise 1. "Squeeze": tighten your muscles, as to stop urination, - slowly count to three - relax. Repeat 10 times;

Exercise 2. "Contraction": quickly tighten and relax the muscles of the pelvic floor. Repeat 10 times;

Exercise 3. "Pushing out": gently push down, as in childbirth. Repeat 10 times.

All three exercises should be performed 5 times a day. In the second week of classes, add five repetitions to each exercise + continue to perform the complex 5 times a day. So add 5 repetitions to each exercise every week until there are 30 of them. To further maintain muscle tone, perform 150 Kegel exercises for women daily. The first tangible results from Kegel exercises for women will appear after a month daily workouts, and in the case of especially weakened muscles - only after 2-3 months.

Kegel trainers

Gymnastics is effective without the use of additional accessories, however, the use of special simulators will help to achieve a much faster and more tangible effect. Kegel not only developed his own unique set of exercises, but also invented a special simulator (perineum meter) to increase muscle resistance, create additional load, and more effectively bring muscles into tone. In addition, the simulator allows you to measure the strength of the contraction and let the woman understand how much she has advanced in her results, how much her muscles are able to strain - therefore, it serves as an excellent motivator to continue training.

There are a number of modifications of the simulator created by Kegel, they can be purchased at specialty stores and pharmacies. They are balls or eggs of various diameters and weights (depending on the level of training) that are placed in the vagina before exercise.

Remember that Kegel exercises are not a miracle cure, and in some cases, prolapse of the pelvic organs or urinary incontinence and hemorrhoids will need to undergo more serious treatment. However, this technique will serve as an excellent service for the prevention of these diseases, with their slight manifestation and after their treatment to prevent relapse. In general, the sooner a woman starts doing these exercises, the better it will affect her health, prevent its violations at critical moments in life: during pregnancy, childbirth, menopause, hormonal disruptions and other problems.