With age, the pelvic muscles become weaker. This also applies to women who have already become mothers. The pelvic floor muscles form a kind of hammock at the base of the pelvis. It is attached to the pubic bone on one side and to the spine on the other. The urethra, intestines and uterus all pass through the pelvis. It is very important to pay Special attention pelvic muscles. They tend to stretch quickly and can become a serious problem if not given proper attention.

The pelvic floor consists of three layers of muscles: the lower (outer) layer, the middle layer of the pelvic muscles, and the upper inner layer. All of them are directly related to the natural biological processes of emptying the bladder and intestines (maintaining the rectum and bladder in the correct position). They are also responsible for the fixed position of the organs in the pelvic cavity, and provide the necessary support during childbirth, and also play an important role during sexual intercourse.

The following factors can damage or weaken your pelvic floor muscles.

Childbirth. Problems with the pelvic floor muscles can arise not only after childbirth, but also during pregnancy. Repeated, instrumental births (using surgical forceps or a vacuum extractor), severe lacerations of the perineum, or a large fetus (weighing more than 4 kg) can cause serious damage to the pelvic floor muscles. If you are trying to recover from childbirth, you should not perform straight-legged squats or double-leg raises, as these exercises place a lot of pressure on the pelvis and back.

Excessive straining due to constipation - Chronic or repeated straining of the muscles when you go to the toilet (associated with constipation) can cause weakening of the pelvic muscles and lead to prolapse of the internal genital organs. Accordingly, it is extremely important to monitor the functioning of the digestive tract and systematic bowel movements that do not cause unnecessary stress and pain.

Spinal problems

Chronic cough and sneezing. Chronic cough, regardless of the cause (for example, asthma, bronchitis or smoker's cough) increases the risk of urinary incontinence and prolapse (prolapse of organs).

Excess weight - the more body weight, the higher the risk of problems with urinary incontinence and the greater the strain on the pelvis.

Lifting heavy weights can put a lot of pressure on the pelvic floor muscles, which can ultimately lead to prolapse and organ prolapse. In this case, women in certain professions that require significant physical effort and women who actively work out in gyms are at risk, especially if we're talking about about working with weights.

Women who participate in intense sports, such as basketball or running, are again at risk. This also applies to professional athletes.

With age, the pelvic floor muscles become significantly weaker, so it is extremely important to pay special attention to them by performing various exercises to strengthen them.

Strong pelvic muscles have a number of benefits:

1. Promotes urine retention.
2. Reduce the risk of sagging/falling out internal organs.
3. Supports the fetus during pregnancy.
4. Prepare for childbirth and promote speedy recovery after.
5. Increase sensitivity during sex.
6. Increase self-confidence and, accordingly, improve the quality of life.
7. Helps maintain the spine in an upright position.

How to correctly determine where exactly the pelvic floor muscles are located?
To begin, try to locate your pelvic muscles using one of the following methods:
1. Tighten the muscles around the vagina as hard as possible (lifting them up and down).
2. Fast and the right way recognition of these muscles - sudden retention of urine during the urination process. However, you should not overuse this method, as this can lead to the opposite result - the problem of urinary retention. Once you have determined the correct location of the muscles, relax the muscles completely and make sure that you have completely emptied your bladder.
3. If you are not sure that you are exercising the right muscles, place 2 fingers into your vagina. You should feel a slight squeeze as you perform this muscle strengthening exercise.

Why is it so important to strengthen the pelvic muscles?

The organs of the reproductive system are located in the lower abdomen and are protected pelvic girdle. Regular work of the pelvis contributes to the formation of energy, development of flexibility and strength of the trained muscles. Women who have problems with urinary incontinence can significantly improve the situation by performing strengthening exercises daily. This also applies to pregnant women and women who have recently given birth.

Exercises for the pelvic floor muscles

1. A useful exercise To relax the inner thighs, stretch in the butterfly pose. Most likely you are already familiar with this exercise, but it is very important correct technique execution. Sit on the floor on your buttocks, first stretch your legs forward and stretch slightly, then move your feet towards your buttocks. Bring your feet together and then pull them as close to you as possible. For a more effective stretch, you can bend forward.

2. The next stretching exercise is straight splits. Stand straight with your legs wide apart. Gradually move each leg slightly further away from your body. Try to get as low to the floor as possible (as far as your stretch allows). Stay in the lowest position for 10 seconds. After this, lower yourself back onto your buttocks and stand up again.

3. This type of stretch is called the eye of a needle. You will feel tension on the outside of your buttocks. Lie on your back with both legs in the air. Place one foot on the other thigh. Keep your straight (in this case lower) leg high in the air. Grab the back of your straight leg and pull it towards you. Repeat the exercise on both legs.

4. Pelvic stretch. Sit on the edge of a stable chair, legs apart, feet flat on the floor. Place your hands on your hips just above your knees. Fingers look at themselves, elbows are turned forward. Lean forward, bend your elbows, and place the weight of your upper body on your hips. Expand top part body, with your arms extended, palms up, lift your chest and lower your pelvis so that the sacrum is below the pubic bone. This exercise Stretches the spine and relieves tension. It also strengthens the muscles of the lower abdomen, which are responsible for the correct position of the pelvis. Repeat these 2 movements several times and perform them as often as possible to increase mobility in the area.

5. Kegel exercises are the most common exercises designed for the pelvic floor muscles. Tighten and stretch the muscles around the anus, anterior passages, and vagina, then pull them in as far as possible. Stay in this position for a count of 8. After which you can relax your muscles. You should have a clear feeling of liberation. Repeat all exercises several times. For best results, hold the position after lifting the muscles. If you find it difficult to hold your muscles to the count of 8, try holding this position for as long as your strength allows. Perform 8–12 contractions.

1. Each muscle contraction implies a certain effort aimed at maximum compression. To strengthen your pelvic floor muscles, sit comfortably and perform muscle contractions 10–15 times in a row.

2. Try to contract only the pelvic muscles (if you feel that you are using the wrong muscle group - the abdomen, buttocks or thighs - relax the muscles and begin the tension again, this time using a contraction with less intensity).

3. Do not stop or hold your breath during muscle contraction.

4. With regular exercise, you can gradually increase the compression time by a few seconds. You can also gradually increase the number of repetitions you perform, but remember to pause between contractions. Maintain moderation - do not overexert yourself.

5. After each contraction, completely relax the muscles for at least 10 seconds.

6. Practice contracting muscles in various positions (upright, lying, sitting, on all fours, feet together/feet apart).

The pelvic floor refers to all the anatomical structures located at the bottom of the abdominal cavity. It consists of three layers of muscles: external, middle and internal. They form circular joints (sphincters) of the anus, vaginal opening and urethra. In men, they are found around the pubic bone and prostate. The function of the pelvic floor muscles is to hold the organs in the correct position and prevent prolapse. It depends on the condition of all three layers of muscles general health human, health of the genitourinary system and rectum, labor of a woman.

Arnold Kegel, an American gynecologist, in the mid-20th century, developed a course of exercises to maintain the elasticity of the pelvic floor muscles.

Initially, Kegel exercises were aimed exclusively at women. It helps develop the muscles of the perineum, in the treatment and prevention of diseases of the genitourinary system and rectum. Also supports the regulation of sexual functions.

The problems of weakening the pelvic muscles are familiar not only to women. Kegel exercises will also be useful for men, especially those who want to prevent impotence. This type of gymnastics strengthens the muscles and makes them elastic.

1. Some types of urinary incontinence in women and men (stress, drip, functional, partially mixed and total).
2. Diseases of the rectum and fecal incontinence, prevention and improvement of hemorrhoids.
3. Prevention of pelvic organ prolapse and treatment of prolapse (including bladder and uterus).
4. Prevention of erectile dysfunction and recurrent erectile problems.
5. Women planning pregnancy (for successful childbirth).
6. Pregnant women (muscle relaxation is necessary to facilitate pushing).
7. Restoring elasticity, firmness, strength of muscles and tissues of the pelvic floor after childbirth.
8. Prevention of inflammatory diseases of the genital area.
9. Support sexual activity, health and improve the quality of sex.
10. Delaying the effects of aging.

Differential diagnosis of various forms of urinary incontinence

Symptoms	Overactive Bladder	Stress incontinence	Mixed incontinence
Urgency (strong, sudden urge to urinate)	+	-	+
Number of urinations with urgency (>8 times in 24 hours)	+	-	+
Urine output during physical activity(coughing, sneezing, laughing, lifting heavy objects)	-	+	+
Amount of urine passed during each episode of incontinence	Large (in case of non-continence)	Small	Variable
The ability to “run” to the toilet after the urge to urinate	Often not	Yes	Variable
Waking up at night to urinate	Usually	Rarely	Maybe

Women's technique of performing Kegel gymnastics

The principles of the exercises are muscle contraction, muscle contraction and muscle thrust.

1. Stop

An exercise for beginners that helps determine exactly where the muscles are located. When urinating, you should stop and start urinating several times (at least four times), without using your thighs and lower abs. It is necessary to completely block the stream, avoiding leakage and dripping.

The muscles responsible for stopping urination are involved. Breathing is even.

Option 1. The muscles are compressed as much as possible and held in this position for 5 to 20 seconds (as long as you have enough patience). Repeat 10 times.

Option 2. The muscles contract and hold for three counts, then relax. Repeat 10-20 times.

Option 3. The muscles contract for 5 seconds and then unclench. Rest 10 seconds. Repeat 10 times. Compression/release 5 seconds. Rest 5 seconds. Repeat 9 times. Compression for 30 seconds, then relaxation for 30 seconds. Repeat 2-3 times. At the end, repeat the first step of the exercise.

Refers to slow contractions of muscles. Squeeze the outer muscles and hold for 3 seconds. Then squeeze the muscles harder to achieve an average level. Count to three and squeeze the muscles as much as possible to engage the last (inner) layer.

When you reach the “top floor” (maximum degree of compression), you should keep the muscles clamped for about 3-5 seconds. Then gradually, in reverse order all layers of muscles relax. Last step - complete relaxation all muscles.

This exercise is most effective for the vaginal muscles, which form “floors” in the form of a ring.

Rapid muscle contraction/relaxation. Breathing should be uniform and constant: INHALE - compression, EXHALE - relaxation (or vice versa). You need to perform the exercise at maximum speed.

5. Flashing

Alternate contraction and relaxation of the muscles of the vagina and anus. The vaginal muscles contract, hold for 2 to 5 seconds, relax. Then contract the anus muscles, hold for 2-5 seconds and relax. Repeat 10-15 full flashing cycles. Breathing: EXHALE, hold your breath, squeeze your muscles, INHALE, relax, EXHALE.

The muscles with which a person pushes are involved. In a sitting position, with moderate effort, you need to push (the same as during bowel movements or during labor). Delay when tense muscles - as long as possible. Repeat 10 times.

1. Volitional stop

The exercise is aimed at finding the lower abdominal muscles, which are then worked. It is difficult to feel them because they are almost atrophied. During urination, stop and restart the stream without using your legs or abs. At the same time, the pelvic floor muscle will tense at the distance between the scrotum and anus. Breathing: INHALE - contraction, EXHALE - relaxation. Repeat the exercise for beginners 10 to 15 times. You need to turn off the stream abruptly, avoiding leaks and drops.

2. Compression

Slowly squeeze the muscle, hold for 10-15 seconds, relax. Repeat 15 times.

Squeeze the muscle with low force, hold for 10 seconds. Then contract with medium force and hold for 10 seconds. The last “floor” is the third. Compression with maximum force, maximum possible delay.

During subsequent classes, the number of “floors” and the duration of the delay gradually increases. This exercise expands and increases muscle control.

Squeeze the muscle as hard as possible and hold it as long as your body can bear it. Repeat 10 times. Muscle strength increases.

5. Vibration

Quickly squeeze and relax a muscle, getting the effect of its vibration. Execution time from 30 to 60 seconds. Subsequently, a few seconds are added.

Features of the exercises

The set of exercises must be repeated at least three times a day (morning-afternoon-evening). The best results will be obtained when performing repetitions up to five times a day, every day.

The practicality of Kegel gymnastics is that it can be performed anywhere, in any position, and unnoticed by others. You can do compressions and contractions in public transport, at work, in front of the TV, in the car, lying on the couch or before bed. Starting positions: standing, sitting or lying down. Exercises can be done before coughing, sneezing and standing up, which will prevent drip incontinence.

Beginners should not exceed the recommended number of repetitions, because this will not give greater results and may cause muscle fatigue and worsen existing problems. At first, when performing gymnastics, you can train the pelvic floor muscles along with the surrounding muscles (abs, thighs). Correct execution largely depends on the time and frequency of practice. Retracting the abdomen and holding the breath, followed by breaking the INHALE-EXHALE rhythm, pushing the muscles down with the lower abdomen, instead of pushing out with the pelvic muscles. When the body gets used to it and understands which muscle needs to be tensed, the exercises will work out better.

Breathing should be smooth and not hesitant. It is necessary to press the tip of the tongue to the upper palate (to redistribute the energy so that headaches do not appear). Proper breathing provides half the success of these exercises. INHALE through the nose, EXHALE through the mouth (slowly, with lips pursed into a tube) helps you to not lose your breath.

After properly mastering all the exercises with the recommended number of repetitions, you need to add 5 pieces to each approach. The delay time also increases by 3-5 seconds. The number of repetitions for moderate training is 30, for complex training of advanced and strengthened muscles – 50. Gradually increasing the number of repetitions, to an advanced level of Kegel exercises, a person does up to 150 repetitions of one circle or up to 300 compressions every day.

Checking for correct execution

You can check whether the pelvic floor muscle gymnastics are performed correctly only after a month of regular exercises, because they are not clearly pronounced. If the muscles are almost atrophied, then the process of the appearance of training results is twice as long.

Muscle strength is tested only with a specially designed device (perineal gauge), which is inserted into the vagina for women and into the rectum for men. Feedback allows you to see on the monitor how active the pelvic floor muscles are. To ensure regular training and maintain a high degree of motivation, Arthur Kegel insists on constantly measuring strength with a device.

Video - About Kegel exercise machines

The absence of even the slightest result within three or four months indicates a person’s erroneous identification of the pelvic floor muscles or improper performance of gymnastics. If such a problem arises, do not be ashamed of your inexperience and try to find a solution to the problem on the Internet or on medical sites. You should contact a gynecologist or urologist for an in-person consultation. The doctor will help you correctly determine the location of the muscle and give personal recommendations for performing Kegel exercises for your body type and muscle fitness.

Gymnastics results

More than half of the people who perform pelvic floor muscle exercises note positive dynamics in the treatment of diseases of the abdominal organs and genitourinary system. In 70-80% of patients, drip urinary incontinence decreases and goes away because bladder support is enhanced.

The effect of gymnastics manifests itself from a month to three or four (in cases where the muscle has practically atrophied). Classes should be carried out every day, without interruption for a day, because... Irregular implementation can ruin all the efforts made.

In addition to enhancing the positive dynamics in the treatment of fecal and urinary incontinence, such gymnastics has a good effect on moral and sexual health. Knowing that every day he takes a small step towards controlling his sexual flows, a person becomes more confident in himself, learns to get new sensations from sex and looks for new ways to bring pleasure to his partner using the muscles being worked.

In men, the inclination of the penis decreases and controllability increases. In women, they become stronger and more elastic orbicularis muscles vagina, which allows you to control the intimate process.

Kegel exercises are indicated not only for the treatment of existing diseases, but also for preventing their occurrence. Preventive exercises are no different from therapeutic exercises and exercises for managing sexual energy. The number of repetitions and delay time are the same.

Exercises can be performed at all stages of pregnancy. This will not only not interfere with pregnancy, but will also help you give birth to a child quickly, painlessly and without tearing. Women who practice Kegel exercises every day during pregnancy report fast recovery in the postpartum period.

Video - Kegel exercises for urinary incontinence and organ prolapse problems. Consultation with a gynecologist

Video - Kegel Exercises

What physical culture men's bodies are called the key to functional performance internal system, everyone hears with early childhood. However, it is not a fact that the strong half of society at that time thought that physical exercise are able to influence the functionality of intimate body parts of men, such as the pelvic organs.

In fact, completely different images, the same for men, were previously attached to the concept of the small pelvis. But age and existing pathologies change all stereotypes and ignorance of basic medical rules, heading for strengthening.

What positive results can you expect from pelvic floor training?

If a man adamantly performs special selected exercises for the pelvic muscles, they will be able to achieve the following positive results:

What are the benefits of physical activity?

• The blood flow of the organs of the small pelvic system is rapidly accelerating; this factor increases the speedy delivery of the necessary nutrient, oxygen, metabolic products are removed naturally. These processes lead to the activation of the synthesizing processes of the hormonal background of the prostate, which helps to increase potency and allows the formation of a new number of sperm in the semen to proceed as quickly and efficiently as possible. Thanks to this, the functional characteristics of each sperm individually are completely improved.
• The flow of plasma from the vein through the vessels of the small pelvic system improves, which makes it possible to more quickly take preventive measures against the formation of a hemorrhoidal nodule, as well as the developing inflammatory process of the prostate gland, seminal vesicles, and bladder. Stagnant plasma can lead to an increase in local temperatures, and also creates a favorable environment for various microorganisms to multiply rapidly, causing inflammatory pathologies.
• The peristalsis of the lower part of the rectum increases, thereby having a positive effect on its performance, the buttock areas improve functionality.
• In the lower part of the spinal tracts it is involved support movement, that is, food is activated, as well as metabolic process in its intervertebral disc, muscle pain is eliminated independently. This is a special preventive measure to combat the degenerative process of the intervertebral joint, such as osteochondrosis.

Thanks to these results, the strengthening ability of the muscles of the gluteal region, pelvic muscles, as well as the lower lumbar region of the abs increases, thereby improving the figure. This is the benefit.

How to strengthen your pelvic floor muscles

The pelvic floor area, as an anatomical area that is associated with the pelvic floor in men, attracts special attention. In fact, the pelvic floor area is a muscle complex that tends to bear the weight of all the body parts of the abdominal region, as well as the small pelvic organs inclusive.

Thus, the pelvic floor muscles cannot allow the organs to fall to the bottom, pinched by the bone matter that formed the pelvis. The pelvic area is called a kind of hammock, which tends to sag a little due to the heaviness of the organ complexes, but it can be quite elastic, not stretch, so as not to become completely exhausted.

It is especially important that the muscular characteristics of the pelvic floor muscle area are not represented by smooth tissues, but by transverse and striated tissue muscles; accordingly, it is quite trainable. Everyone knows that the muscular part of the pelvic floor is extremely active during processes that involve lifting weights, during the period when a man empties the rectum naturally, performs the act of excreting urine, and also during sexual intercourse.

The fact that one muscle, which is located at the bottom of the pelvis, is associated with such unpleasant sensations in the stronger half of society as the uncontrolled withdrawal of a certain amount of urine after a man has performed the act of emptying the urethra. Observation by medical researchers has shown that the qualities of the pelvic floor muscles are completely amenable to self-control; the muscles can develop and also tense, guided by their own desire.

As usual, the young man works on strengthening the muscular area of ​​the pelvic floor according to the recommendations prescribed medical workers field of urology. But all men should not consider such exercises unnecessary, since they allow you to stop many disorders, which very often tend to manifest themselves during age-related changes.

It is also worth noting that performing exercises with preventive measures occurs with much more simple conditions, which tend to occur when similar training complexes are used during the manifestation of any pathological process in the small pelvic area.

Workouts to benefit the pelvic floor muscles

In order to train the muscles of the small pelvic area in the stronger half of society, it is necessary to use training complexes of various types, including those that do not require special dedicated time.

Such training is comprehensively specially developed for all cases of vital necessity. There are many exercises that help strengthen the pelvic floor, but men often use three basic ones.

Exercise No. 1

Walking workout

This type of exercise involves training the muscle tissue of the small pelvic area while walking. During the walking step, it is necessary to systematically lift the muscle tissue of the pelvic floor.

Thus, she tenses up to almost half of the strongest levels of a tense nature. When tightening muscles, you need to take a couple of steps, then slowly bring the muscle to relax, after some time of walking, the exercise is repeated.

Exercise No. 2

Exercises while urinating

These pelvic exercises are for interested men can be performed during the process of urine excretion. After a man performs an act of urination, the muscles of the pelvic floor need to be pressed as much as possible so that involuntary droplets of urine do not leak out.

It is very useful that this training is directly designed to strengthen the pelvic floor muscles for men who have pathologies associated with. Such cases allow the use of complicated versions of such exercises: muscle tissue tenses during the process of urination, tries to interrupt it, then the man continues urination. So you need to interrupt a couple of times.

Exercise No. 3

Exercises during intimacy

Hereby in a masculine way to strengthen the muscle tissue of the pelvic area. During the processes of sexual intercourse, a man tenses his muscle tissue so as to be able to keep his penis erect.

At the same time, you need to move at a slow, rhythmic pace. The second stage involves tensing muscle tissue so that the moments of ejaculation are delayed. Such an exercise will not only help strengthen muscles, but will significantly increase the long-term activity of sexual intercourse.

Simple workouts with tension in the pelvic area muscles are recommended to be performed throughout the day. They can be performed in a horizontal position, as well as standing, sitting and in any other poses.

Specialized training complex for the strength of the pelvic floor

In order to perform a specialized developed complex, you need to find a certain period during the day. In order to train, you need a carpet (yoga mats are the most comfortable), as well as a strong chair with a high, flat seat. It should be classic, similar to those previously used during the school process.

The initial position will be gymnastics, lying with your arms extended along your body, as if along a ruler. Take a deep breath. Following this, you need to exhale sharply and raise your limbs, pulling your knees towards the chest area. The pelvic area is fixed on the very high point, the tailbone should be directed as high as possible.
Inhale again, lowering first your right, then your left leg, and freeze in the starting position. The lesson is performed depending on the man’s level of preparedness, according to an increasing system, from 3-6 techniques to 11-16.

The next exercise involves being in the same initial position as during the first training. Inhale, and while exhaling, bend the knee and raise it to a level of forty-five degrees from the floor. The knee should be rotated, first at one angle, then at another angle. The leg drops, everything is repeated, but for the other one. This complex allows a man to increase blood circulation and also strengthen muscle balance.

No one will argue with the statement that regular training to strengthen muscles is extremely important and beneficial for our body, but at the same time, only those muscles that can be assessed with a glance come to mind for each of us. In fact, the list is much longer, and one of the first lines in it is occupied by the pelvic floor muscles.

A set of exercises to strengthen these muscles is recommended when problems and illnesses arise, operations have taken place, and also if a woman wants to ease the course of her pregnancy, wants to quickly recover after childbirth, or her goal is vivid, unforgettable sensations during sex. Kegel exercises for the pelvic floor muscles will not only help you achieve what you want, but will also be an excellent prevention of many diseases of the genital area.

Where are the pelvic floor muscles located and what functions do they perform?

The pelvic floor muscles are located between the tailbone and the pubic bone and play an extremely important role during labor. In addition, it supports the internal genital organs, the rectum, controls the activity of the bladder and prevents the prolapse of the uterus.

The loss of its elasticity and stretching, which can occur as a result of the activation of certain hormones during pregnancy or menopause, threatens the appearance of such unpleasant symptoms as:

• stress urinary incontinence (leakage of some urine when coughing or sneezing);
• constipation;
• weak sensations during sexual intercourse or air entering and exiting the vagina, accompanied by characteristic sounds;
• lack of orgasm or inability to control it;
• pain in the pelvic area;
• prolapse of the vaginal walls or inflammation in this area.

Regularly performing Kegel exercises for the pelvic floor muscles before pregnancy will help avoid the appearance of all these abnormalities, both during pregnancy and after childbirth. Training does not pose any danger to the baby, but it is recommended to start it after the 12th week and continue until the 30th week of pregnancy.

Good tone of the pelvic muscles during pregnancy will help maintain additional weight, reduce the amount of pushing during childbirth and restore the muscles of the perineum after it.

Solving the problem of urinary incontinence

The best way to start learning Kegel exercises to strengthen the pelvic floor muscles during urinary incontinence is to lie on your back or side. After some time, when muscle tone increases slightly, you should continue training in a sitting or standing position. It is noted that the greatest effectiveness can be achieved by performing exercises with legs spread apart.

An important rule for performing exercises for urinary incontinence is empty bladder. Gymnastics should begin by taking the correct position on your back. Then it is necessary to squeeze the pelvic muscles in the same way as when delaying the act of urination. To do this, you need to concentrate on the group of muscles surrounding the urethra.

The tension formed in the muscles must be held for 5 seconds, then relax and repeat the same thing again 10 more times. Breathing during training should be even, without delay.

You also need to make sure that during training there is no tension in the muscles of the buttocks or abdomen.

One more effective exercise, which is part of the Kegel gymnastics, is an exercise called “In the Elevator.” To perform it, a woman needs to imagine that she is going up in an elevator, that is, with each new floor she must increase the tension in her muscles until she reaches the “top floor.”

Then, in the reverse order, you should begin to relax the vaginal muscles, as if going down in an elevator. This training will teach you proper muscle control.

Kegel exercises can be done to combat urinary incontinence. during pregnancy. However, it is necessary to remember some features. So, for example, the number of classes per day should not be more than 30 times, and after 16-18 weeks they should be done not lying down, but in a sitting or standing position. This is necessary so that, as a result of a long stay in a horizontal position on the back, there is no compression of the inferior vena cava, which is already under pressure from the enlarged uterus.

A set of exercises for uterine prolapse

Prolapse of the vaginal walls and uterus is a fairly common problem among women who have had a difficult pregnancy or childbirth, as well as those who do not exercise and have too low body weight.

Especially for such representatives of the fair sex, a separate set of workouts was developed aimed at increasing the tone of the pelvic floor muscles. However, such gymnastics is effective only in the initial stages of the disease. In stages 3 and 4, physical exercise will not help.

One of the main advantages of Kegel exercises for prolapse of the uterus is that they do not require a special space. Gymnastics doesn't take large quantity time, and it can be done both sitting and standing (no matter at home or in transport).

The set of exercises includes the following stages:

1. Tension in the muscles around the urethra (urethra). To do this, as already described above, you need to make the same effort as if you were going to stop urinating for a moment.
2. Tension of the pelvic and pelvic floor muscles. To do this, you need to squeeze your pelvic muscles and try to pull them inward and upward. In the first lessons this should be done slowly, and later more rhythmically and quickly.
3. Gradual contraction of the vaginal muscles from bottom to top and subsequent fixation of this position.
4. Imitation of labor. This part of the exercise should be done as quickly and rhythmically as possible. There is no need to apply much force.

To achieve the desired result, namely to securely fix all the organs in the small pelvis, it is recommended to perform Kegel exercises regularly. The optimal number of classes per day is 3 times.

After hysterectomy

It often happens that at the beginning of the rehabilitation period after a radical hysterectomy (surgery to remove the uterus), a woman experiences various physiological problems associated with the act of urination or defecation.

This is due to the fact that during the operation not only the uterus was removed, but also part of the muscle tissue and ligaments supporting the uterus. Subsequently, this causes displacement of the pelvic organs and weakening of the pelvic floor muscles.

Kegel exercises after hysterectomy are the most effective therapeutic method. This training can be done in any body position: lying down, sitting or standing. Before starting gymnastics, it is recommended to completely empty the bladder.

The exercise itself is performed as follows: you need to tense the pelvic floor muscles in such a way as if you want to simultaneously stop the release of gases from the intestines and the process of urination. At the same time, the pelvic muscles will contract and rise slightly upward.

At first, you may not feel muscle contraction, when in fact it will occur. This phenomenon is considered quite normal and goes away over time. But if you want to make sure the muscles are working exactly, you can insert one or two fingers into the vagina. During muscle contraction, the finger will be tightly “clasped.”

When performing this workout, you need to make sure that there is no tension in the muscles of the abdomen, legs or buttocks - they should be in a relaxed state. It is recommended to do Kegel exercises several times a day after hysterectomy surgery.

To begin gymnastics, you should alternate between 2-3 seconds of compression and subsequent relaxation of the muscles, and then try to fix the muscles in a compressed state for 10 seconds or more.

To train the pelvic floor muscles, which perform several functions:

1. They hold the internal organs in their proper places: the bladder, uterus, rectum and small intestine, preventing their prolapse.
2. Provide vaginal tone. That is, they make it narrower and more elastic. And the narrower the vagina, the greater the sensitivity during sex and the brighter the orgasms.
3. Protects against accidental stress incontinence (for example, while sneezing, lifting heavy objects, or running).

Without regular exercise, they weaken with age and can no longer effectively perform their functions. The result is a rapid decline in the quality of life.

If, let’s say, you can still come to terms with occasional urinary incontinence by using pads, then prolapse of internal organs is fraught serious problems with health. And a vagina that has lost its elasticity spoils the whole thrill of intimate life.

There is only one way out - to exercise.

How to Find Kegel Muscles

First, find the required muscles. This is easy to do: imagine that you really want to pee, and squeeze your muscles as if trying to hold back urination. Tight muscles are what they are.

How to do the classic Kegel exercise for women

Gynecologist Arthur Kegel, who gave the world knowledge about such important muscles, proposed the simplest possible scheme for training them.

Squeeze your muscles for 5-7 seconds. Unclench. Repeat 10-12 times.

The beauty of the classic Kegel exercise is that you can perform it unnoticed and in almost any conditions: even standing on the bus, even sitting in an office chair, even lying on the couch in front of your favorite TV series.

However, in 70 s extra years, have passed since the creation of the classic exercise, more advanced options have appeared. They tighten muscles faster and more efficiently.

How to Do Advanced Kegel Exercises for Women

All seven exercises will take no more than 10 minutes. But to achieve the effect, it is enough to choose any three and do them at least once a day.

Most often, the starting position is any comfortable: sitting, standing or lying down. It is important that you feel as comfortable and relaxed as possible.

1. Quick cuts

Perform the classic Kegel exercise 10 times, with one caveat: you need to contract and relax the muscles as quickly as you can. Give yourself a rest for 7-10 seconds and repeat the high-intensity workout.

What's the point. Workouts whose goal is to do maximum amount movements in minimal time, help increase muscle endurance.

2. Inhale-exhale

Take a deep breath, gradually squeezing your Kegel muscles as hard as you can. When you realize that you no longer have the strength to take in air or squeeze your muscles, hold the position for 3–5 seconds. Then slowly and smoothly relax while exhaling deeply. Repeat 4-5 times.

The main thing is to concentrate on the pelvic floor muscles during long inhalations and exhalations.

What's the point. Feel the muscles. This will make Mind-muscle connection training principle: influence of muscle strength and training experience during a pushing movement. them to work more actively and will make the training more effective.

3. Pushing

Repeat the exercise from previous paragraph with one amendment: exhale not slowly, but sharply. And at the same time, just as sharply relax the Kegel muscles, as if using them to push air out of the vagina. Repeat 4-5 times.

What's the point. Inhalation and exhalation help you concentrate on a variety of muscle loads.

4. Hold

Squeeze your Kegel muscles as hard as you can and hold for 10 seconds. Do 5-7 repetitions, each time increasing the time of muscle tension by 1-2 seconds.

What's the point. Under static load. A classic example of statics for the whole body is the famous one. Statics has the same effect on the pelvic floor muscles: it makes them more responsive and elastic, improves metabolism, and increases strength.

5. Elevator

Imagine that you are going up an elevator. Tighten your pelvic floor muscles harder as the “elevator” reaches a new floor. Having “climbed” 10–15 floors (as far as your strength allows), begin to “descend”, also gradually and consistently relaxing your muscles. Do 3-4 full ascents and descents.

What's the point. Prolonged graded tension is also a kind of static load with all the ensuing consequences for muscle strength.

Lie on your back, bend your knees. Without lifting your feet and shoulders from the floor, lift your pelvis as high as possible. There is no need to squeeze the Kegel muscles. Hold for 5-10 seconds. Get down. Do 15–20 reps.

What's the point. During this exercise, a lot of blood flows to the pelvis. This nourishes the pelvic floor muscles and female genital organs, which can ultimately give you a magical feeling during sex. In addition, the bridge perfectly strengthens.

Feet - shoulder width apart, palms - on hips. Move your hips from side to side, bending your knees slightly. At the far left or right point, squeeze your Kegel muscles as hard as you can. And relax them when the hips begin to move in reverse side. Do 20-30 dance moves.

What's the point. This exercise improves blood circulation in the pelvic muscles and genitals. And it strengthens the buttocks and lower abdomen, making it fuller.

How to do Kegel exercises with exercise machines

Exercise machines designed specifically for the pelvic floor muscles will increase the effect of the exercises.

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Your task is to prevent the balls from falling out of the vagina during exercise. This creates additional stress on the muscles and makes the workout more effective.

Both regular vaginal balls and balls with programmable vibration, which makes the muscles work even more intensely, are popular.

What to buy:

• Metal balls with a shifted center of gravity Scala Selection Gold Metal Balls, 605 rubles →
• Small balls with a shifted center of gravity Lola Toys Love Story Scarlet Sails, 1,099 rubles →
• Heavy balls of unusual shape Lola Toys Emotions Gi-Gi, 1,147 rubles →
• Balls with vibration and Toyfa control panel, 1,210 rubles →

These devices, which look like small silicone vibrators, will make your muscles work harder. Smart trainers sync with mobile applications for Android or iOS. The application allows you to program the frequency and frequency of vibrations.

What to buy:

• Smart vibrator Magic Motion Flamingo with the ability to remotely control from a smartphone, 6,290 rubles →

In addition to vibration, such a device is equipped with a mode for generating weak pulse currents. They cause additional contraction of the pelvic floor muscles during exercise.

What to buy:

• Intelligent pelvic muscle trainer Pelvic Muscle Trainer, 13,900 rubles →
• Double-sided vibrator with electrical stimulation Nalone Electro, 9,820 rubles →

How long to do Kegel exercises

All life. Doctors believe What Are Kegels, and Why Should I Do Them? Kegel exercises are completely safe, and therefore it is recommended to do them daily, when you brush your teeth, drive to work, watch TV...

But the result will be noticeable within 4-6 weeks.

When not to do Kegel exercises

Do not exercise or stop training if you:

• Do you want to go to the toilet? Before starting exercise, you must empty your bladder and bowels.
• You are experiencing discomfort or pain. This may be due to the fact that you are doing the exercises incorrectly. Kegel exercises: A how-to guide for women, and in this case you should not expect any benefit. Consult your gynecologist about this.
• Don't notice any improvements Kegel Exercises 3–4 months after the start of regular training. This point is also worth discussing with your doctor.

If you are pregnant, have recently had premature birth, surgery, or have been diagnosed with tumors, consult with your gynecologist before starting training, just in case.