Kegel exercises for men at home appeared as a result of the experiments of an American-born physician, who gave the set of exercises its name. It was originally developed for women who, after giving birth, had problems urinating and muscle laxity. Subsequently, the effectiveness of exercise was tested and proven in men.
Today, gymnastics is used for the following problems:
prostatitis, the risk of hemorrhoids after surgery,
- trouble urinating
- fecal incontinence
- erection problems.
In 2005, a series of exercises was tested on a group of American men who had had erectile dysfunction for six months. As a result of the experiments, 75% of the subjects confirmed an improvement in erection.
Characteristics of the technique.
In everyday life, the pelvic floor muscles are rarely used, so over time they become less elastic and strong. We need a series of workouts to develop and improve your tone. The situation is complicated by a sedentary lifestyle, difficult childbirth, and other external factors. In fact, intimate muscle tone is the single most important component of women’s health. They support the uterus, intestines, and urinary tract. Kegel exercises prevent inflammation, prolapse of the pelvic organs, are a prevention against incontinence and a number of other problems. Regular exercise helps to tighten the stomach when diets and abs on the press can no longer support it. The Kegel technique restores the elasticity and sensitivity of the vagina,
It’s no wonder that Kegel exercises have gained so much fame, because they have so many benefits. It doesn’t take a lot of time and effort to complete them. And why not exercise if you can do it anywhere, at least at home, at least at work. Kegel exercises are performed not only to restore the elasticity and firmness of the pelvic muscles. It is recommended to do them even just for prevention, so as not to face similar problems in the future.
The tutorial videos will help women to perform Kegel exercises correctly.
Pay attention to exactly what it is that you are struggling to hold back on the urinary bladder on the toilet. This will help you get an idea of what the intimate muscles are. The main exercise is only one: you need to tighten and loosen them, and you can even on the road or at work; nobody will suspect anything. Do the exercises sitting on a table, standing, in a butterfly position, or lying on your back, with your knees slightly elevated. You should not strain your lower back, abs, glutes, or anything else. Breathe calmly and evenly without holding your breath. Make sure to empty your bladder so you don’t put too much pressure on it. Doctors recommend practicing two to four times a day and five to 50 repetitions each time. Increase the intensity very slowly and gradually, every one to two weeks.
Examples of exercises
To get started with Hegel exercises, you need to understand which muscles should work. There are 2 ways to identify the pelvic floor muscles:
- Micturition . While urinating, contract your perineum muscles to stop the stream for 6 seconds. Repeat the procedure until the bladder is completely empty.
- Palpation . Take the starting position lying on your side, press your legs against your stomach. Place your hand on the perineum and try to contract the muscles.
Once you have learned to control your pelvic floor muscles, you can continue with the exercise. For some exercises, you will need a ball.
The starting position is kneeling with an emphasis on the forearms or straight arms. Bend your back with a bridge. As you exhale, bend your back with a furrow, contract the muscles of the perineum. Then return to the starting position.
2. Bridge over the shoulders
Starting position lying on your back, bend your legs at the knees. We stand on the bridge, lifting the buttocks, contracting the pelvic floor muscles. We return to the starting position to the starting position.
The starting position is lying on your back. On the way out, lift your legs, bend your hip joints. Raise your back, contract your pelvic floor muscles. Go back to the starting position.
The starting position is to lie on your stomach, with your feet on the ball. As you exhale, we contract the buttocks and switch the legs. We return to the starting position.
The starting position is to lie on the ball. As we exhale, we move forward, while squeezing the pelvic floor muscles. We return to the starting position.
The starting position is to lie on the ball, face down, with your feet on the ball. As you exhale, we pull our legs toward the stomach, tense the pelvic floor muscles, and then return to the starting position.
7. Bridge with your feet on the ball
Starting position lying on your back, with your feet on the ball. As we exhale, we lift our glutes, contract the pelvic floor muscles. We return to the starting position.
The starting position is lying on your back. We cover the ball with our feet, while exhaling, we lift the ball. We return to the starting position.
Starting position lying on your back, with your feet on the ball. When exhaling, we direct the knees to the right and to the left, we contract the pelvic floor muscles. We return to the starting position.
10. Contraction of the pelvic floor muscles.
The starting position is to sit on the ball, with your palms and knees resting on the wall. The back is straight. When inhaling, relaxation, when exhaling, contraction of the pelvic floor muscles.
11. Rotation of the pelvis
The starting position is to sit on the ball. We perform a movement of the pelvis from side to side, while when exhaling we perform a contraction of the pelvic floor muscles.
12. Buckles on the ball.
The starting position is to sit on the ball. As we exhale, jump off the ball.
By performing these exercises correctly and consistently, you will significantly strengthen your pelvic muscles and tone them. Absolutely all exercises can be done at home with improvised means. If you don’t have a fitball at home, do the exercises without using it.
Exercises for pregnant women are no different in nature. It is worth excluding only those exercises that a woman simply cannot physically perform due to an increase in the abdomen. It is worth noting that the exercises should not be performed with too much intensity during pregnancy, so as not to overextend the pelvic floor muscles.
If you are in doubt about the correctness of the exercises, watch the training video.
Kegel exercises to strengthen muscles
Combine activities with other workouts for greater efficiency. Lie on your back, bend your legs, get on the bridge, tighten your intimate muscles for a few seconds, relax, and lower yourself. Only 10-20 of these Kegel repetitions will speed up blood flow and oxygenation. Lie on your stomach, bend your knees, and alternate gentle tension with gentle relaxation. Sit cross-legged, align your back and neck, and hold the pose while exercising. Get on all fours, get on your elbows and feel the compression in and up, gradually exerting yourself.
Kegel exercises for pregnant women
For a full nine months, the body literally works through wear and tear, because the load and pressure on the uterus increase significantly. Regular Kegel exercise promotes faster and less painful labor. The probability of rupture is reduced and the process is much easier overall.
During pregnancy, severe toxicosis or bleeding are added to the standard contraindications. After the sixteenth week, do the exercises only sitting or standing to relieve pressure. The main thing is not the amount, but the regularity, so 20-30 cuts are enough, but every day. The main exercise during pregnancy is to perform between 10 and 15 repetitions. Take a comfortable position and relax completely, and then hold your breath and push for 3-4 seconds. Before such training, it is imperative to empty the intestines. During labor, this exercise will help you push properly. Stand with your legs slightly apart, slightly bend your knees, and roll your hips to the sides. When you get to the extreme, tighten your intimate muscles and stay.
Postpartum recovery can take months or even years. During this period, young mothers often worry only about the tone of the abdominal muscles and completely forget about the intimate muscles. With regular exercise, recovery is easier, and this has been experimentally proven. The best exercise for recovering from childbirth at home is the “lift”, which at the same time will help to feel all the muscles again. Lie on your back, slightly bend your knees and gradually tighten your muscles from the outside in, like in rings. Pause a little on each ring and repeat 10-15 times.