Experts have proven that in everyday life, the pelvic floor muscles are practically not involved. That is why Arnold Kegel decided to develop a special method of exercise, so that these muscles do not lose their elasticity and elasticity over time. These two factors can negatively affect our health, including sexual health.
Such exercises are shown in preparation for future pregnancy and successful childbirth. Such exercises train the muscles well, which in most cases prevent the birth of a child. At a later age, they should be performed if you have problems with urinary or fecal incontinence. Successful and long-term life is also the merit of these trainings.
Now I would like to go directly to the exercises themselves. But in order for everything to be not in vain, you need to know the location of the muscles that we will train. There are two ways to find out. First, when you go to the toilet to relieve yourself in a small way, try to stop the process without using your legs. Those muscles with which you did this will be the muscles of the pelvic floor.
If the first method did not help you, then you can analyze and try the second one. It is better to use a special simulator, but if it is not available, then use your finger. To do this, place your finger on the vagina and try to squeeze it. The trained muscles should contract around your finger. To do this, do not use the muscles of the abdomen, back or buttocks. If you have succeeded, then go to the description of the technique of the exercises themselves.
There are two variants of this technique. The first option includes those that provide for the compression of the muscles of the intimate zone at different rates.
Exercise # 1
- For 10 seconds, quickly squeeze and unclench the muscles of the intimate area. After that, we take a break – 10 seconds. There should be at least three such approaches.
- Now squeeze and unclench the muscles for 5 seconds. We rest for 5 seconds. We do this nine times.
- Squeeze the muscles. In this position, we freeze for 30 seconds. After that, we relax for 30 seconds. Do this technique twice. And repeat step 1.
Exercise # 2
- Squeeze the muscles and hold for 5 seconds. After that, we rest a little. This point must be repeated ten times.
- As quickly as possible, we squeeze and unclench the muscles ten times. There should be at least three approaches. After that, we squeeze the muscles, hold on as long as possible. Take a break for 2 minutes and repeat the exercise again.
Exercise # 3
- Squeeze and unclench the muscles 30 times.
- Squeeze the muscles as hard as possible and hold for 20 seconds. After that, we rest for 20 seconds. The number of approaches is 5.
The secret to a good effect is that you need to perform exercises regularly. The second option is somewhat complicated.
Exercise # 1
- You need to tighten your muscles as you did when you stopped urinating. Count to three and return to the starting position.
Exercise # 2
- We strain and relax the intimate areas as quickly as possible.
Exercise # 3
- For this exercise, you need to push, as in childbirth or stool.
Training should start with 10 slow compressions and the same number of contractions and attempts. The number of such procedures per day should be equal to five. Each week, add 5 exercises to each technique until the number is 30. Over time, you should easily perform more than 150 Kegel exercises a day. To maximize the effect during training, you can insert a lubricated finger into the vagina or some object.
Kegel invented a special device for such training, which was called a perineum meter. Such a simulator helped to strengthen the work of the muscles, thanks to an increase in the load.
Unfortunately, training without a simulator did not give such a quick result, which was confirmed by the doctor himself. In our time, there are enough analogues of such a simulator. If possible, you can buy it in any specialized store or continue to train according to the old scheme. In the latter case, you will have to work a little longer.