The urologist and gynecologist shout in one voice: “Dear ones, everyone must train the muscles of the pelvic floor!”

What is the pelvic floor and why is it so important to train it? These inconspicuous muscles perform a huge amount. vital functions. They support the pelvic organs in the correct position and prevent the omission of internal organs.



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Weakening of the pelvic muscles is the most common cause of prolapse (drop) of the genitals in women and muscle weakening for men. Now these are the most pressing problems in gynecology and urology. These diseases do not pose a threat to life, but significantly worsen the lifestyle. There is only one treatment – surgery.

Therefore, it is very important to strengthen the muscles of the pelvic muscles, because timely measures taken are the best prevention. The effectiveness of training has been proven by a huge number of scientific studies. Gymnastics consists of kegelknown since 1947. 85% of people who exercised daily completely got rid of problems associated with weakening of the pelvic floor muscles.



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Kegel Gymnastics is recommended for the prevention and treatment of genital prolapse and stress incontinence. These exercises help prepare the body for the upcoming birth and muscle tone after delivery.

Gymnastics allows you to train the muscles of the vagina and the so-called pubic-coccygeal muscle, which is responsible for the sexual response. After several sessions, the sexual pleasure of both partners during sexual intercourse increases. The complex for men allows you to improve potency and train the muscles that are responsible for ejaculation.



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The technique of execution consists in tension and relaxation of the muscles of the pelvic floor. At the heart of three manipulations - compression, contraction and push. Doctors advise to practice 3 times a day for 20 minutes, doing daily 300 compressions. Each exercise is performed for 5 minutes. The starting position can be different, sometimes you can perform exercises on fitball or sitting.

To enhance the effect during execution, doctors advise using a special simulator. It increases muscle tone, because they do additional work. Kegel simulator allows you to quickly bring the muscles into tone and allows you to qualitatively assess changes in tension. There are many varieties of this device, and the simulator is sold in special stores.





Complex of exercises for women

1. Retention
   Lie on your back and take a posture, as in childbirth, hands along the body, legs bent at the knees and placed to the sides. Tighten your perineum muscles like you're trying to stop urination. Hold them in this state for 6 seconds. Then relax, rest for 6 seconds and repeat the exercise. Perform 20-25 approaches.
   
   
   
   
2. lift
   Squeeze the muscles of the vagina and hold them for 6 seconds (1 floor). Then squeeze and hold them a little stronger (2 floor), then even stronger (3 floor). It is necessary to bring the muscles to maximum compression in 4-5 times. Repeat the exercise in reverse order. Do 10 up and down cycles.
3. Wave
   Take a deep breath and strain the vaginal muscles first, then the gluteal muscles. Do not delay at each stage, you need to perform the exercise at a fast pace. Relax the muscles in reverse order, creating a kind of “wave”.
4. Ejection
   Sit down, put your hands comfortably. Take a deep breath, while the pelvic muscles should be as relaxed as possible. Then hold your breath and try to push very smoothly, as if trying to empty your bowels. Direct the tremors mainly to the vagina, not to the anus. Rest for 6 seconds and repeat again.
   
   
   
   
5. Tremble.
   The starting position is as in the previous exercise. Take a deep breath and hold your breath. Tighten and relax the pelvic muscles should be as quickly as possible for 10 seconds. Exhale, rest a little and repeat the exercise 10-15 times.

physically weakened and elderly It is recommended to perform gymnastics 3 times a week, each exercise 2-3 times in 2 sets of 5-12 repetitions.

For prevention, doctors advise combining Kegel exercises with strengthening the muscles of the back, buttocks and thighs. This small 10-minute complex can be performed once a day at any convenient time.

1. Lie down on your back, legs bent at your knees and hands are located along your body. On inhalation, raise the buttocks, strain the muscles and hold your breath for 5-10 seconds. Return slowly to the starting position. Perform up to 30 repetitions.
   
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2. Take the starting position - legs on the width of the shoulders and slightly bent at the knees, put your palms on your knees, your back is straight. On a smooth breath, draw in the lower abdomen as much as possible and simultaneously squeeze the muscles of the vagina and buttocks. Relax slowly as you exhale. Do 10 repetitions.
   
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As you can see, training the muscles of the pelvic floor is very important. This is an effective method of prevention, because it is easier to maintain muscles in tone than to correct the violations that have arisen.

And do you think that the training of intimate muscles is really important or can you do with ordinary gymnastics? We really want to know your opinion, do not forget to write a comment.

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