Kegel exercises are designed to strengthen the pelvic floor muscles. Training intimate muscles helps to fight various diseases of the rectum, helps with urinary incontinence. Also, strengthening these muscles helps to improve the functioning of the genitals. These exercises can be done not only by women, but also by men. For men, they help to establish an erection and cope with premature ejaculation. Training the muscles of the perineum helps to improve the quality of orgasm.
During the exercise, only the pelvic floor muscles should be tightened. Hips, legs, abs should be relaxed. In order for the effect of exercise to be noticeable, you need to perform up to 200 - 300 muscle contractions per day. But you need to start with 10 repetitions, gradually increasing their number.
To imagine which muscles to use, imagine that you need to delay urination. These are the muscles that will need to be trained. Not everyone can detect them right away, but after a while, you will understand what kind of muscles they are.
One of the exercises in this complex is based on slow muscle contractions and contractions. First, tense the muscles in your perineum, slowly count to three, and then relax. Gradually, the time during which you keep the muscles contracted should be increased to 20 seconds. You can complicate this exercise. First, squeeze the muscles quite a bit, hold in this position for a few seconds, then tighten the muscles even more, and again linger for 3 to 5 seconds. Do these discrete compressions until you reach your limit. At the last stage, again, pause for a few seconds and begin to relax, but do this also in stages. Relax the muscle a little, linger, relax again, etc.
You can also make quick cuts. Tighten and relax your pelvic floor muscles as quickly as possible.
Exercise with your muscles as if urinating. At the same time, the abdominal muscles will also be strained.
Breathe deeply and evenly as you exercise. If you are tired of practicing, then take a break, and then repeat this Kegel complex again.
You can perform these exercises in any position. But first, you can better feel the intimate muscles if you lie down on the bed.
When the exercises are easy, it means you have strengthened your muscles well and can control their contractions and contractions. Therefore, reduce the number of repetitions of the exercise to 20 per day. This is necessary to maintain muscle tone.