The pelvic floor muscles, commonly known as the Kegel muscles, are an extremely important batch of muscles in a woman's body. Until recently, very little has been said about them - usually touching on the crucial role they play in the quality of sexual experience. However, there are many more beneficial properties of these muscles (they support the organs located in the lower abdominal cavity). Loosening and relaxation of the Kegel muscles causes many health consequences (e.g. urinary incontinence, lowering of the reproductive organs).
Kegel muscles - exercises
The exercises are not difficult - they involve tensing and relaxing the pelvic floor muscles.
For training to be effective it should be done regularly (ideally 3 times a day for no less than 5 minutes). You can train anytime, anywhere and in any position (e.g. standing, sitting).
It is best to start with 4 series of 10 repetitions (one repetition means tense muscles for 10 seconds). As you become more proficient, you should increase the number of sets and repetitions.
Important! Exercises should be performed after the bladder has been emptied.
When tightening the muscles, make sure not to tighten the muscles of the buttocks and abdomen at the same time.
Important! The effects of the exercises are only noticeable after several weeks of regular training.
"Exercise boosters
For all those women who want to "facilitate" their training, the so-called "vaginal balls" are recommended - they are more often thought of as erotic toys, while their main role is to strengthen the muscles of the pelvic floor. Their action is based on the principle of introducing heavy balls, located inside the "toy", into micro-vibrations (by means of body movement, e.g. fast walking). The vibrations of the balls cause a (will-independent) process of tightening of the smooth muscles within the vagina.
Important! For better results, it is recommended that while wearing the balls - performing pelvic movements (forward, backward, sideways), jogging, fitness.
Another "booster" in muscle training is the vibrator. Exercising with it involves pulling it in and then trying to push it out - using muscle power only.
Important! The stronger and more flexible the pelvic floor muscles, the better the comfort of life.
