Kegel exercise can help a lot for weak pelvic muscles that can change during pregnancy, childbirth, menopause, and also excessive body weight.
In addition, it is also good to know Kegel exercise was popularized by gynecologist Arnold Kegel.
Its purpose is to assist women who had problems with urinary incontinence and also uncontrolled urination.
Also, you need to know that proper performance is more important than the number of repetitions.
You can also do this exercise insensibly during any your daily activity.
The muscles of the pelvis are extremely important and also need to be strengthened by special, Kegel exercise.
Kegel exercise is twisting and also relaxation of vaginal muscles.
Exercises are simple, easy to learn and also you can always perform them in every place and at any time.
– 1. Strongly compress the bottom of the pelvis, as if you want to stop urinating and also hold the contraction for four to five seconds.
In addition, after this position, you need also to relax the muscles slowly.
Repeat it 10 to 15 times, several times a day and do not forget that you can do this anytime and also anywhere.
– 2. Lie on your back with your spaced legs and also relax the upper part of the body.
Move inside the lower part of your stomach and also lower the lower part of the pelvis to the floor.
Concentrate on the muscles around the urinary bladder and also the vagina.
Put your hand over the Pubis (bone) and also, at the same time, lift up.
Stay in that position for two to three seconds and after this position, you need also relax.
– 3. Take a comfortable position and also imagine that you are driving inside a lift.
As the imaginative elevator goes upwards you need gradually tighten the pelvic muscles, and also when you “go down”, relax them.
The exercise of muscles in the lower part of the pelvis you need also to finish with tightening so that you return to your original position.