How to do Kegel exercises: tips for future and real mothers

The mid-20th century American obstetrician-gynecologist Arnold Kegel did a lot for medicine. His scientific and practical activities were aimed at solving the problems of the female genital area, including after childbirth.

Pelvic muscles during pregnancy endure enormous loads and, under the influence of natural causes, relax, become less elastic, and lose elasticity. However, not only pregnancy entails weakening of the intimate muscles. This occurs with age, which is why many women after 45 years old begin to suffer from urinary incontinence.

How to restore women's health?

The answer to this question was the complex of Kegel exercises, designed for women of all ages in any period of life. In each case, it allows you to achieve the necessary results.

• Before the birth, exercises will help young girls to prepare effectively for them, to prevent excessive pelvic muscle tension and organ prolapse after pregnancy.
• Kegel exercises for pregnant women will help the expectant mother learn to control her body, relax and tighten her muscles during childbirth, making them as painless as possible.
• For older women, Kegel exercises will be the best prevention of diseases of the pelvic organs, urinary and fecal incontinence, and maintaining sexual health.

And which is very important in any period of a woman’s life, these exercises will make the muscles of the vagina more firm and elastic. And this in turn will bring a more vivid sensation of both partners during sex.

How to do Kegel exercises before giving birth at home?

First of all, it is necessary to determine the location of the muscles of the pelvis. To do this, imagine that you want to delay urination. Or try to do it on the toilet. Those muscles that you strain at this moment are the muscles of the pelvis. It is with them that you will work.

During gymnastics, breathe evenly and deeply. Try to strain only a certain group of muscles without attracting the abs and buttocks. If you are tired, take a break and then start again. With fatigue, you may not notice how the efforts of the muscles of the pelvic go to the press or hips.

The position during Kegel charging does not really matter. But for beginners, experts are advised to start from a prone position in order to better feel the work of intimate muscles. In the future, you can engage in standing, sitting or even while walking.

A set of exercises number 1 - compression and relaxation

1. Quickly squeeze and unclench your muscles for 10 seconds, rest 10 seconds. Repeat three times.
2. Squeezing the muscles, count to 30, relax for 30 seconds. Repeat three times.
3. Squeeze and quickly unclench your muscles 30 times, relax. Repeat three times.
4. Grip your muscles as tight as possible and hold for 20 seconds. Relax your muscles for 30 seconds and repeat the exercise up to five times.
5. Continuously squeeze and unclench your muscles for 2 minutes, gradually increase the time to 10 minutes.

A set of exercises number 2 - squeezing and pushing

1. Tighten your muscles, slowly count to 3, relax.
2. Tighten and relax your muscles as quickly as possible.
3. Push without significant effort for 3 seconds.

Perform exercises 10 times, gradually increasing the number to 50 times each.

To make the complex more effective, do the Kegel exercise with balls. They can be bought at the pharmacy or intimate store. Thanks to the use of balls, you will strengthen the work of the muscles of the vagina and bring them into tone faster.

How to do Kegel exercises during pregnancy?

Can I do Kegel exercises during pregnancy? There are no restrictions on kegel exercises during pregnancy. Moreover, they are desirable due to increased circulation of the pelvic organs, saturation of the placenta with oxygen, and also help thrush treatment during pregnancy.

If you have not performed these exercises before, start doing them 30 times a day. In the early stages, you can practice lying on the bed. After 16-18 weeks it is recommended to perform gymnastics standing or sitting, so as not to cause squeezing the uterus of the inferior vena cava.

In case of violations of the normal course of pregnancy (the threat of miscarriage or the presence of hemorrhoidal nodes), be sure to consult your doctor about the correction of the complex. However, it should not be completely abandoned.

Having learned how to do Kegel exercises and trained for 7-10 days, you will notice how responsive and obedient your intimate muscles become. Believe me, this will be a pleasant surprise not only for you, but also for your partner, and will bring new sensations to sex life!