Regular exercise allows you to simply and effectively "work through" all muscle groups, starting from the shoulder joint and ending with the buttocks.. However, not many people know that there is a special training, called the Kegel exercises, with which you can train the muscle group of the intimate area.. What is this gymnastic complex, to whom it is suitable and how to do it, let's see.

Kegel gymnastics is the most famous method of exercise, aimed at tightening and training the intimate muscles of the female and male body. It was developed by the gynecologist Arnold Kegel in 1948.. The author's technique was created by a doctor to resolve many female gynecological ailments associated with age-related weakening of the pelvic floor muscles, which, in turn, are responsible for supporting the uterus, bladder, small intestine and rectum. Despite the fact that initially the training was intended exclusively for women, it was later proved that it is also suitable for men.

Kegel charging allows you to cope with many diseases, in particular, prostatitis, urinary incontinence, hemorrhoids, fecal incontinence, and also serves as a preventive measure for these ailments..

Indications and contraindications Initially, Kegel gymnastics was created to solve problems with urinary incontinence in women.. However, gradually the range of its therapeutic actions expanded and allowed to solve many problems associated with gynecology.. Today, it is recommended to perform regular exercises: for preventing and treating urinary incontinence; when lowering the uterus and pelvic organs; as preventive measures for inflammation of the pelvic organs; to slow down the aging process; to strengthen the muscles of the pelvis before childbirth, in particular, to facilitate the process of delivery; to restore the birth canal and tissues that have been strongly stretched during delivery; to improve the quality of intimate life and enjoyment during intimacy; to achieve orgasm; to restore sexual desire and its gain.

A feature of gymnastics is that it can be performed anywhere and anytime.. It does not require sports equipment or special equipment.. Despite the huge number of benefits, the complex of exercises Kegel has a number of contraindications. You can not do gymnastics: after a miscarriage or premature birth; in the presence of any neoplasms, especially malignant; during the rehabilitation period after surgery.

Useful recommendations The complex of Kegel exercises for strengthening intimate muscles does not take much time, is available to both women and men and is very simple to implement.. However, in order to be able to provide maximum benefit, it is recommended to adhere to a few simple recommendations: learn to feel the muscles of the pelvic floor, otherwise the whole training process will be useless; perform gymnastics regularly, perform at least 100 repetitions per day; increase the load and the number of approaches should be gradually, as the muscles will be trained; if the exercises are performed too easily, then you can increase the number of repetitions. You also need to check whether that muscle group is involved in the training; while doing the charging, the muscles of the buttocks and hips should not strain; all exercises should be performed rhythmically, at a certain pace.

Experts advise in any case not to stop classes when the first positive results are achieved..

Unfortunately, upon termination of trainings, progress will quickly be lost.. Allowed to reduce the load or conduct gymnastics every other day. The Kegel technique is a very simple, easy and universal training, which will provide an opportunity not only to strengthen the intimate muscles, thereby relieve a large number of gynecological problems, but also significantly improve overall health, improve the quality of intimate life.

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