Gymnastics to strengthen the pelvic floor. How to do Kegel exercises to strengthen the pelvic floor muscles? Complicated version at a fast pace

Kegel exercises are a set of exercises for the pelvic muscles and intimate muscles women. The developer of this set of exercises is Arnold Kegel (1894-1981), a gynecologist in the middle of the 20th century.

Kegel exercises are exercises to increase muscle tone pelvic floor. IN Everyday life these muscles are practically not involved, and therefore, over time or under the influence of negative factors, they can lose their elasticity and become weak.

Deterioration of elasticity and weakening of the pelvic floor muscles leads to the fact that the muscles cease to cope with their main function - holding the pelvic organs, which can lead to various diseases, as well as to a deterioration in sexual life.

• for long-term maintenance of sexual health, prevention of inflammatory processes in the genital area, resistance to the effects of aging on the body.
• for effective preparation for the upcoming pregnancy and successful painless childbirth;
• pregnant women to learn the complete relaxation of those muscles that usually prevent the baby from being pushed out during childbirth;
• for the prevention and treatment of urinary and fecal incontinence;
• for recovery after childbirth of tissues that have experienced strong stretching;
• for the prevention and treatment of prolapse of the pelvic organs.

So, let's move on to the exercises themselves. In order to perform them effectively, you need to determine for yourself where these same pelvic floor muscles are located.

Method one

When you go to the toilet "little", spread your legs and try to stop the stream of urine without moving your legs. The muscles that are used for this are the pelvic floor muscles.

Method two

If the first method did not help to find exactly those muscles, then you can try the following: place your finger in the vaginal opening and try to squeeze it. The muscles we need must contract precisely around the finger. In this case, neither the muscles of the buttocks, nor the muscles of the abdomen or back should be involved.

Once you learn to identify the right muscles, go directly to the exercises.

Option 1

Performing exercises only for compressing the pelvic floor muscles at a different pace.

Exercise 1

Step 1. Within 10 seconds, quickly squeeze and unclench the muscles, then rest for 10 seconds. Do this exercise for 3 sets.

Step 2. Squeeze and unclench the muscles for 5 seconds, then rest for 5 seconds, squeezing-unclenching repeat 9 times.

Step 3. Squeeze the muscles, hold for 30 seconds and relax them for 30 seconds, repeat 2 more times. And repeat step 1 again.

Exercise 2

Step 1: Squeeze the muscles and hold for 5 seconds, then relax, repeat 10 times.

Step 2: Quickly squeeze and unclench the muscles 10 times, repeat 3 times. Squeeze the muscles and hold them for as long as possible (maximum 120 seconds). Rest 2 minutes and repeat the exercise from the beginning.

Exercise 3

Step 1: Squeeze and unclench the muscles 30 times. Then go to step 2, gradually the number of compressions in the first step should reach 100 times.

Step 2: Squeeze the muscles as hard as possible and hold for 20 seconds, then relax them for 30 seconds. Repeat 5 times.

Exercise 4

Start by simply squeezing and relaxing your muscles for 2 minutes, gradually increasing the time to 20 minutes. This exercise must be done at least 3 times a day.

So, the main thing. If you want to achieve good results, do not forget to exercise regularly, and the more often the better.

Option 2

Performing not only muscle contractions, but also “pushing” exercises.

Exercise 1. Slow contractions:

Tighten your muscles as you did to stop urination.

Count to three slowly.

Relax.

Exercise 2. Abbreviations:

Tighten and relax your sexual muscles as quickly as possible.

Exercise 3. Push-outs:

Push down moderately, as in a stool or childbirth.

Start training with ten slow squeezes, ten contractions and ten push-ups five times a day.

After a week, add five exercises to each, continuing to perform them five times a day.

Add five to each exercise after a week until there are thirty. Then continue to do at least five sets a day to maintain tone. You must correctly perform 150 Kegel exercises every day.

In order to feel the perineal muscles and check their enlargement, a woman can insert one or two lubricated fingers into the vagina during the exercise.

To enhance the effect, during exercise, you can hold an object in the vagina.

Kegel himself also spoke about the effectiveness of these exercises when performed with a simulator that he invented. This simulator (he called it "Perineum"), firstly, the simulator increased muscle resistance, which gave an additional load and made it possible to more quickly and effectively bring muscles into tone, and secondly, it gave patients feedback on quantitative changes in strength muscle tension. In addition, Kegel emphasized the psychological factor in the influence of visible feedback on the effectiveness of exercise, since it is known that when a person sees a steady progress in his activity, the motivation to continue exercising becomes higher.

The results of Kegel exercises without using his device were much less impressive, as the doctor himself confirmed. Now there are many analogues of the Kegel simulator, which you can find in specialized stores if you wish.

Kegel exercises were developed by the gynecologist Arnold Kegel in the mid-20th century. These are exercises that are used to strengthen the pelvic floor muscles of women and men.

Purpose of Kegel Exercises

Initially, the exercises were aimed only at women suffering from urinary incontinence, but later the scientist noticed that they improve the functioning of the entire genitourinary system. In particular, women suffering from frigidity may begin to enjoy sexual intercourse. The exercise was also recommended for men - gymnastics has not changed much since then, but men can also use it for their sexual health. Training the pubococcygeus muscle in men allows you to prevent impotence and treat it, Kegel exercises are prescribed as an additional therapy.

Kegel exercises are designed to:

• prevention or
• treatment of pelvic organ prolapse.
• prevention of inflammatory processes of intimate organs
• preparation for pregnancy and painless childbirth
• tissue repair after childbirth
• maintaining sexual health, anti-aging
• treatment of weakening of potency in men and chronic prostatitis
• increase sexual energy, enhance orgasm, sexual sensations during intercourse

The essence of the exercises

In everyday life, the pubococcygeus muscle in men and the pelvic floor muscles in women are practically not involved. This leads to the fact that over time they become less elastic and weak, ceasing to perform their main function - supporting the pelvic floor organs. This can lead to various diseases and deterioration in the quality of intimate life. The essence of the Kegel exercise is to train these muscles, which through hard daily training leads to progress in treatment, and sometimes complete recovery. Kegel exercises can be performed by healthy women and men, which will help to avoid many troubles in the intimate sphere in the future, to delay the onset of problems due to age-related changes.

At a young age, exercise is effective enough to avoid many gynecological problems. In women with serious gynecological diseases or organ prolapse, exercise alone cannot be treated.

How to identify the muscles of the pelvic floor

Pelvic floor muscles are determined in women by holding back the stream of urine during urination. You need to hold the stream of urine and remember the sensations - this is what Kegel exercises will look like.

In men, the pubococcygeal muscle is located between the anus and testicles. You can determine its location in the same way - by holding a stream of urine. During urination, you can not often exercise.

Preparation for the exercise does not require any means or a specially equipped place - you just need to empty your bladder and take a certain position of the body.

In what position should you exercise?

It is most convenient to perform the exercises lying on your back with legs slightly apart and bent at the knees. One hand should be placed on the stomach, the other under the buttocks. This makes it easier to feel muscle contractions. Another option is to lie on your stomach and spread your legs apart, it is recommended to put a pillow under the lower abdomen. The third option is lying on your stomach with one leg bent at the knee.

Kegel exercises can be done lying down, sitting on a chair, moving in public transport completely invisible to others. They are intended for home use.

Advice! Exercise can be performed before sneezing, getting up from a chair, coughing to contain urine leakage.

The exercise process

Kegel exercises consist of three parts:

• slow contraction - you need to tighten your muscles, as when urinating, count to three and relax
• contractions: you need to tighten and relax the muscles as often as possible
• pushing out - women push like during childbirth or stool, men like when urinating and stool, in parallel, the abdominal muscles of the abdomen will slightly tighten
• beginners can start with 10 squeezes, 10 contractions and 5 pushes 5 times a day. After a week, you need to add 5 times to each exercise, continuing to exercise the intimate muscles 5 times a day. You need to add 5 times to each exercise until the number reaches 30. Every day you need to perform at least 150 exercises to maintain tone

Quick contractions can be performed according to a different pattern - contract and relax the muscles for 10 seconds, then rest for half a minute. Repeat the exercise three times.

It is possible that at first it will seem that the muscles do not remain in the stage of tension for a long time - this is temporary and control will come with practice.

Possible mistake: during training, you can not hold your breath, pull in your navel or push your pelvic floor muscles down - this will not lead to the desired result.

Incontinence

Kegel exercises are the main treatment for drip and mild urinary incontinence. They include:

• compression - the “lift” exercise is very effective: gradually and not strongly compress the muscles of the pelvic floor, without relaxing, increase the tension (floor) and reach the 4-7 floor, after which the muscles begin to relax in the reverse order (hold each floor 3-5 seconds)
• contractions - alternating rapid contraction and relaxation of muscles
• expulsion - in women, sensations should be like with attempts during childbirth or stool, for men, like with urination and stool

When the uterus prolapses

Sitting position on a chair or on the floor:

• feel the muscles that support the uterus and pull them up - do it rhythmically
• lift exercise
• expulsion exercise as in a labor attempt - do it in rhythm, with effort and not at the limit of possibilities

Before and after childbirth

Before childbirth, Kegel exercises help to learn how to control the muscles of the pelvic floor, which will facilitate the birth process and avoid tears in the perineum. It is better to start training according to this technique from a lying position, doing at least 2-3 repetitions.

In preparation for childbirth, you must perform all of the above exercises plus two more:

• strain and relax the vaginal and then the anus muscles, doing it at a fast pace like a wave
• in any comfortable position in the most relaxed state, you need to hold your breath, gently and gently pushing, using the vaginal muscles. Then again you need to relax and repeat the exercise. It is performed correctly if, when applying the hand to the perineum, the movement of the vagina is felt (the exercise can only be performed with an empty bladder and intestines)

Important! Some pathological conditions prohibit exercise partially or completely, so you should consult a gynecologist. After 16 weeks, it is forbidden to perform exercises in lying position to prevent pressure on the inferior vena cava.

After childbirth, Kegel exercises can strengthen the muscles of the urethra to contain involuntary excretion of urine, increase the elasticity of the vagina, restore the sensitivity of the tissues of the perineum. To do this, you must perform the “lift” exercise and two more simple and short ones:

• for 5 minutes for 10 seconds, strain and relax the muscles of the perineum for 10 seconds
• within a minute, quickly contract and relax the muscles for 1 second

Application of ball simulators

Kegel classes for 1-2 months involve going to a more difficult level - using jade eggs, balls or a special KegelRoutine simulator. This main feature kegel exercises for women. Simulators allow you to further strengthen the walls of the vagina and they are designed for independent development and use. This vaginal balls different weights and diameters, which are selected according to the level of fitness.

The simulator is inserted 2 cm deep into the vagina, for ease of use, a water-based lubricant is used. The minimum load on the muscles is carried out in the prone position, over time it will be possible to perform exercises while standing.

The scheme of working with the Kegel simulator is very simple:

• contract muscles and lift the simulator up
• hold the ball for 2-10 seconds with calm deep breathing
• relax and rest for the same amount of time as you held the ball
• repeat 10 times

Important! For effective workout You need to do the exercise with the ball three times a week. The movement of the simulator should not be assisted by tension in the abdomen or squeezing the gluteal muscles.

The results of the exercises

The results of Kegel exercises are visible after a few weeks. Women see improvements in:

• increased sensitivity during sexual intercourse, the disappearance of postpartum discomfort
• increased control over sexual sensations
• overcoming the occurrence of pain during intercourse
• intense production of estrogen
• preventing overstretching of muscles during childbirth
• prevention of urinary and fecal incontinence, treatment of involuntary urination
• tissue repair after childbirth
• reducing the possibility of inflammatory processes

Less urine leakage can be seen after 3-6 weeks regular classes, increased sexual sensations after 1-2 months.

Men also see improvements in:

• reducing the possibility of fecal and urinary incontinence
• increased erection
• reduced risk of hemorrhoids
• complete cure of chronic prostatitis is possible
• prolongation of sexual intercourse

In men, it is possible to get rid of frequent urination after 4-6 weeks, improvement in sexual function will be noticeable after 6 weeks, a noticeable increase in erection - after 3 months.

A feature of performing Kegel exercises for men is the need to strengthen the gluteal muscles for greater effect. Weak gluteal muscles pull the sacrum back and weaken the pelvic floor muscles even when working on Kegel. Therefore, it is necessary to increase the tone of the buttocks with squats.

The use of exercises allows you to avoid many health problems in the future, prepare for childbirth and make your sex life brighter. At the same time, no efforts, schemes and special tools are needed - the exercises will be useful even if they are performed throughout life.

The pelvic floor refers to all the anatomical structures located on the bottom abdominal cavity. It consists of three layers of muscles: external, middle and internal. They form circular connections (sphincters) of the anus, the entrance to the vagina and the urethra. In men, they are found around the pubic bone and prostate. The function of the pelvic floor muscles is to hold organs in correct position, an obstacle to descent. The general well-being of a person, the health of the genitourinary system and rectum, and the labor activity of a woman depend on the state of all three layers of muscles.

Arnold Kegel, an American gynecologist, developed a course of exercises in the mid-20th century to maintain the elasticity of the pelvic floor muscles.

Initially, Kegel gymnastics was aimed exclusively at women. It helps the development of the muscles of the perineum, in the treatment and prevention of diseases of the genitourinary system and rectum. It also supports the regulation of sexual functions.

The problems of weakening the pelvic muscles are familiar not only to women. Kegel exercises will also be useful for men, especially those who want to prevent impotence. Such gymnastics strengthens the muscles and makes them elastic.

1. Some types of urinary incontinence in women and men (stress, drip, functional, partially mixed and total).
2. Diseases of the rectum and fecal incontinence, prevention and improvement of hemorrhoids.
3. Prevention of prolapse of the pelvic organs and treatment of prolapse (including the bladder and uterus).
4. Prevention of erectile dysfunction and recurrent erection problems.
5. Women planning a pregnancy (for successful delivery).
6. Pregnant women (muscle relaxation is needed to relieve attempts).
7. Restoration of elasticity, firmness, strength of muscles and tissues of the pelvic floor after childbirth.
8. Prevention of the occurrence of inflammatory diseases of the genital area.
9. Support sexual activity, health and improve the quality of sex.
10. Delaying the action of aging.

Differential diagnosis of various forms of urinary incontinence

Women's technique of performing Kegel gymnastics

The principles of exercise are muscle contraction, muscle contraction and muscle pushing.

1. Stop

An exercise for beginners to help determine exactly where the muscles are. When urinating, you should stop and start urine several times (at least four) without using your hips and lower press. It is necessary to completely block the jet, avoiding leakage and dripping.

Involves the muscles responsible for the cessation of urination. Breathing is even.

Option 1. The muscles are compressed as much as possible and held in this position for 5 to 20 seconds (as long as there is enough patience). Repeat 10 times.

Option 2. Muscles contract and hold for three counts, relax. Repeat 10-20 times.

Option 3. Muscles are compressed for 5 seconds and unclenched. Rest 10 seconds. Repeat 10 times. Compression / decompression 5 seconds. Rest 5 seconds. Repeat 9 times. Compression for 30 seconds, then 30 seconds of relaxation. Repeat 2-3 times. At the end, repeat the first step of the exercise.

Refers to slow muscle contractions. Squeeze the outer muscles and fix for 3 seconds. Then squeeze the muscles harder to achieve an average level. Count to three and squeeze the muscles as much as possible to engage the last (inner) layer.

Upon reaching the "top floor" (maximum degree of compression), you should keep the muscles clamped for about 3-5 seconds. Then gradually, in reverse order, all layers of the muscles relax. Last step- complete relaxation of all muscles.

This exercise is most effective for the muscles of the vagina, which form "floors" in the form of a ring.

Rapid muscle contraction/relaxation. Breathing should be monophonic and constant: INHALE - compression, EXHALE - relaxation (or vice versa). You need to perform the exercise with maximum speed.

5. Flashing

Alternate contraction and relaxation of the muscles of the vagina and anus. The muscles of the vagina contract, delay from 2 to 5 seconds, relax. Then the contraction of the muscles of the anus, a delay of 2-5 seconds and relaxation. Repeat 10-15 complete flashing cycles. Breathing: EXHALE, breath holding, muscle contraction, INHALE, relaxation, EXHALE.

The muscles with which a person pushes are involved. In a sitting position, with medium effort, you need to push (as well as during a bowel movement or during attempts in childbirth). Delay with muscle tension - as long as possible. Repeat 10 times.

1. Volitional stop

The exercise is aimed at finding lower muscles abdominal cavity, which are then worked out. It is difficult to feel them, because they are almost atrophied. During urination, stop and start the stream again without resorting to the legs and the press. At the same time, the pelvic floor muscle will tense at a distance between the scrotum and anus. Breathing: INHALE - contraction, EXHAUST - relaxation. Repeat exercises for beginners from 10 to 15 times. It is necessary to block the jet sharply, avoiding leakage and drops.

2. Compression

Slow muscle contraction, delay for 10-15 seconds, relaxation. Repeat 15 times.

Squeeze the muscle with little effort, hold for 10 seconds. Then contraction with medium effort and hold for 10 seconds. The last "floor" is the third. Compression with maximum effort, maximum possible delay.

With subsequent sessions, the number of "floors" and the duration of the delay gradually increase. Such an activity expands and increases the controllability of the muscle.

With the maximum possible force, squeeze the muscle and hold for as long as the body can withstand. Repeat 10 times. Muscle strength increases.

5. Vibration

Quickly compress and relax the muscle, getting the effect of its vibration. Execution time from 30 to 60 seconds. Subsequently, a few seconds are added.

Exercise Features

A set of exercises must be repeated at least three times a day (morning-afternoon-evening). Best result will be when performing repetitions up to five times a day, every day.

The practicality of Kegel gymnastics is to perform anywhere, in any position and unnoticed by others. You can do compressions and contractions in public transport, at work, in front of the TV, in the car, lying on the couch or before going to bed. Starting positions: standing, sitting or lying down. Exercise can be done before coughing, sneezing, and standing up to prevent drip incontinence.

Beginners should not exceed the recommended number of repetitions, because this will not give a greater result, but may cause muscle fatigue and exacerbate existing problems. First, when doing gymnastics, you can get a workout of the pelvic floor muscles along with the surrounding muscles (abs, hips). Correct execution largely depends on the time and frequency of classes. Retraction of the abdomen and holding the breath, followed by knocking down the IN-EXhalation rhythm, pushing the muscles down with the lower abdomen, instead of pushing pelvic muscles. When the body gets used to and understands which particular muscle needs to be strained, then the exercises will turn out better.

Breathing should be even, not confused. It is necessary to press the tip of the tongue to the upper palate (for the redistribution of energy so that headaches do not appear). Proper breathing provides half the success of these exercises. Breathing in through the nose, EXHALE through the mouth (slowly, lips folded into a tube) helps not to go astray.

After mastering all the exercises with the recommended number of repetitions to the proper extent, you need to add 5 pieces to each approach. The delay time is also increased by 3-5 seconds. The number of repetitions for a moderate workout is 30 pieces, for a complex workout of advanced and strengthened muscles - 50 pieces. Gradually increasing the number of repetitions, to the advanced level of performing Kegel exercises, a person does up to 150 repetitions of one circle or up to 300 compressions every day.

Verification of correct execution

It is possible to check whether the gymnastics of the pelvic floor muscles is performed correctly only after a month of regular classes, because they are not pronounced. If the muscles are almost atrophied, then the process of the appearance of training results is doubled.

Muscle strength is tested only with a specially designed device (perineum meter), which is inserted into the vagina in women and into the rectum in men. Feedback allows you to see on the monitor how active the pelvic floor muscles are. For regular exercise and to maintain a high degree of motivation, Arthur Kegel insists on constantly measuring the strength of the device.

Video - About Kegel exercise machines

The absence of even the smallest result within three or four months indicates an erroneous determination of the pelvic floor muscles by a person or incorrect gymnastics. If such a problem arises, do not be ashamed of your inexperience and try to find a solution to the problem on the Internet or on medical sites. You should contact a gynecologist or urologist for an internal consultation. The doctor will help to correctly determine the location of the muscle and give personalized recommendations on the performance of Kegel exercises for your body type and muscle fitness.

Gymnastics results

More than half of the people who perform pelvic floor muscle exercises note a positive trend in the treatment of diseases of the abdominal organs and the genitourinary system. In 70-80% of patients, drip urinary incontinence decreases and disappears, because bladder support is enhanced.

The effect of gymnastics is manifested from a month to three or four (in cases where the muscle has practically atrophied). Classes should be held every day, not interrupted for a day, because. irregular execution can spoil all the efforts made.

In addition to enhancing the positive dynamics in the treatment of fecal and urinary incontinence, such gymnastics has a good effect on moral and sexual health. Knowing that every day he takes a small step towards controlling his sexual flows, a person becomes more confident in himself, learns to get new sensations from sex and looks for new ways to give pleasure to a partner using the muscles being worked out.

In men, the inclination of the penis decreases, controllability increases. In women, the circular muscles of the vagina become stronger and more elastic, which allows you to control the intimate process.

Kegel exercises are shown not only to treat existing diseases, but also to prevent their occurrence. Preventive exercises are no different from therapeutic gymnastics and activities to control sexual energy. The number of repetitions and the delay time are the same.

Exercise can be performed at all stages of pregnancy. This will not only not interfere with gestation, but will also help to give birth to a child quickly, painlessly and without breaks. Women who practiced daily Kegel exercises during pregnancy noted a rapid recovery in postpartum period.

Video - Kegel exercises for urinary incontinence and organ prolapse problems. Gynecologist's consultation

Video - Kegel Exercises

Modern women today pay Special attention their appearance, beauty, follow the figure, skin of the body and face, go to fitness to maintain muscle tissue in good shape. But at the same time, not many people know that the muscles of the pelvic floor also need special gymnastics.

The location of the pelvic floor muscles, their main functions

The pelvic floor muscles are located between the pubic part and the coccyx, it has the shape of a loop. They play a very important role in the process of childbirth, support the genital organs located inside, in particular the uterus, and also control the functioning of the rectum and urinary bladder.

Under the weight of the fetus, which presses on the bottom, the muscles of a pregnant woman stretch, their elasticity is lost. This can also happen during menopause as a result of the active action of certain hormones.

Recovery of muscle tissue may not occur, they will remain weak and stretched, and this is fraught with such consequences:

• urinary incontinence;
• the presence of constipation;
• lack of orgasm, control over it;
• the presence of pain;
• prolapse of the walls of the vagina, the development of inflammation in it.

Kegel exercises designed to strengthen the muscles of the pelvic floor, their effectiveness

To strengthen the muscles of the perineum, it is necessary to do a set of exercises daily, which was specially developed by the gynecologist Arnold Kegel back in the 40s in America.

If you regularly perform this set of exercises before pregnancy, you can avoid many diseases while waiting for the baby and after his birth. You can perform exercises while waiting for the child after the first trimester, finish by the 30th week. High muscle tone will save extra weight, reduce the number of attempts, and help restore the shape of the muscles after the birth of a child.

Gymnastics is recommended for those who have problems with urination, have had operations in the perineum and pelvis, problems in sex when the partner does not get an orgasm or experiences weak sensations that do not give the desired results.

Such training will be a good prevention of the development of diseases of the genital area.

Strengthening the muscles of the pelvic floor before and after childbirth, basic techniques

Strengthening the muscles of the pelvis can be done using such simple techniques - compression, contraction and pushing, they are the main groups of gymnastics.

Classes can be carried out both lying down and standing.

1. Contraction - the muscles must be tensed in the same way as when trying to hold a stream of urine. Squeeze and hold in tension for three seconds, then relax;
2. Contraction is a more energetic activity, it must be alternated with relaxation, the pace is fast;
3. Pushing out - one must imagine that something needs to be pushed out of the perineum. It is necessary to push with medium strength, hold the muscles for as long as possible.

It is necessary to perform 10 exercises of each dose in the morning and evening. The best option is 5 approaches per day. Each week, increase the number of sessions until you reach 30 times.

A set of effective exercises to strengthen the muscles of the pelvic floor, solving the main problems

1. Urinary incontinence . Start by lying on your side or back. When the tone becomes higher, do them in a standing or sitting position. Good result give classes where the legs are moved apart.

Any exercise should be done with an empty bladder. Lie on your back and squeeze your muscles as if you were holding a stream of urine in a toilet. Squeeze and hold for 5 seconds, then relax, repeat 10 more times. Breathe smoothly, without delay, do not strain the muscles of the abdomen and buttocks.

Another effective occupation according to the Kegel system is called "in the elevator".

It is necessary to imagine that you are going up in an elevator and with each new floor increase the tension in the perineum, then relax in the reverse order, as if going down. With this training, you can learn to control the muscles.

You can do it while waiting for the baby, if the woman suffers from incontinence. Quantity up to 30 times, after the first trimester, do standing or sitting;

1. Prolapse of the uterus. The uterus descends after difficult childbirth, surgery, sedentary lifestyle, low body weight. For increase muscle tone there is a separate set of training, however, such exercises to strengthen the muscles of the pelvic floor and increase their tone are effective only at the beginning of the disease, but if the disease has stages 3 and 4, then physical training won't help.

You can do it anywhere, even in transport, at work, at home, in the store.

So, classes include such stages as:

• Tension of the muscles around the urethra (urethra). It is necessary to compress them as if holding a stream of urine.
• Tension of the muscles of the pelvis and its bottom. Squeeze the muscles of the small pelvis and pull them inward, then up. Do it slowly at first, then more rhythmically.
• Contraction of the muscles of the vagina. Squeeze and hold briefly.
• Imitation of attempts. Squeeze and contract muscles quickly and rhythmically.

1. Uterus removal . When a woman has her uterus removed, she may have problems with urinary incontinence and defecation. You can train in any position with an empty bladder.

Gymnastics in progress in the following way: tighten the muscles of the pelvis as if you want to hold back gases and the process of urination at the same time. It will shrink and rise a little upward. It is not necessary to strain the buttocks and stomach. Perform in the morning and evening. Squeeze and hold for a few seconds, then relax, then hold for 10 seconds and gradually increase the delay time.

Special gymnastics to strengthen the muscles of the pelvic floor, options

Gymnastics implies a set of exercises, which includes different options for combining the basic techniques of the Kegel system with relaxation of the pelvic muscles. They are performed in different positions and tempo.

In principle, there are basic techniques performed in a slow rhythm.

It is necessary to master gymnastics in stages, start with a simple one, then move on to more difficult workouts, increasing the level of difficulty and duration of training.

1. Slow contractions. Lie comfortably on your back, tighten your perineum, count to three, and relax. Repeat this several times. Next, hold for 5-20 seconds and gently relax, repeat 10-20 times. Contract on the inhale, relax on the exhale.
2. Quick Cuts. Alternately do rhythmic contraction and relaxation.
3. Ejection . Tighten the perineum, as with attempts on the toilet or childbirth.

You can make up your own set of exercises in different poses and combinations, which you will do every day, most importantly, do up to 300 contractions per day.

The pelvic floor muscle, together with the abdominal muscles, are the basis of the muscle core (cortex) of our body. These muscles help stabilize the pelvis and also support the abdominal organs, including the bladder and uterus. Therefore, they will be useful to everyone without exception, even if you do not suffer from any ailments.

If you do not pay due attention to these muscles, then for women this will mean problems during childbirth, and for men, problems with urination and incontinence. Not a very good prospect, right? In addition, weak pelvic muscles reduce sexual pleasure and thus affect potency and libido.

Therefore, strengthening the pelvic floor muscles is very important for both men and women. And there are exercises that will help you with this.

Kegel exercises

This complex exercise to strengthen the pelvis was developed by Dr. Arnold Kegel specifically for this muscle group. Their essence is that you squeeze the muscles of the pelvic floor, simulating an attempt to urinate. In this case, the exercises are performed according to a special technique with certain intervals, repetitions and approaches. The main thing is not to do them all the time. 2-3 workouts per week will be enough.

Read more about Kegel exercises in my article.

Pilates pelvic floor exercises

Pilates is also great way strengthen the pelvic muscles. Pilates is all about natural muscle movement. This is a stable interaction of muscles, when not only the muscles of the pelvic floor are involved, but also the press, as well as other muscles.

The degree of interaction depends on the tension that requires the implementation of a particular exercise.

Here are two good exercise from this system.

Exercise #1

• Take a sitting position on the floor with your legs crossed. The back should be straight with a natural S-curve (as pictured).
• Inhale deeply, then exhale. Tighten and lift your pelvis, and then press your hands into the circle.
• If you do not have such a simulator, but that's okay. Take, for example, a large round pot lid.
• Do not press too hard, so as to maintain a constant curve of the spine.
• Imagine your pelvic floor muscles reaching your belly button, and a pleasant tension spreading down your back from your tailbone up.
• Breathe in and relax.

Repeat the exercise 10 times for initial stage, over time, bring this amount to 20-25.

Exercise #2

• Sit on the floor, bend your knees and place your feet a short distance apart. Place any ball between your legs (if you don't have one, take books).
• Place a circle between your palms.
• Keep your back in a natural position.
• Lean back slightly. Keep your elbows close to your body.
• Now inhale, then exhale and tighten your pelvic floor muscles. Then press down on the circle and squeeze the ball between your legs at the same time.
• Imagine how the muscles of the pelvis reach the navel, and a pleasant tension spreads along the spine.
• Take a breath and relax.

Do 10 reps. Over time, bring this amount up to 20-25 times.

In addition, exercises to strengthen the muscles of the pelvic floor can be viewed in the video below. I hope you find it useful. Good luck!