Contents:
- Medical Video: Kegel Exercises Beginners Workout For Women
- What is Kegel Gymnastics?
- What are the benefits of doing Kegel exercises for women?
- Close the vagina after giving birth
- Overcoming hemorrhoids
- Tightening the vagina which loosens due to age
- Then, how do you do Kegel exercises?
- Keep the intimate organs clean so that you make love more enjoyable
Medical Video: Kegel Exercises Beginners Workout For Women
Loosening of the vaginal muscles sometimes becomes a barrier to the pleasure of making love with your partner. This vaginal loosening usually occurs in women who have experienced the process of giving birth or giving birth.
Eits, but don't need to be sad, there are still easy natural ways to make your vagina taut in order to make sex more enjoyable. You can do Kegel exercises to restore the tightness of the vaginal pelvic muscles. How do you do this exercise? And what are the benefits for the vagina? Come on, look carefully at the explanation below.
What is Kegel Gymnastics?
Kegel exercises are exercises to tighten your pelvic floor muscles. Therefore, the body and other members of your body do not need to move.
Initially this exercise was developed by an obstetrician from the United States, namely Dr. Arnold Kegel in the 1940s. The main goal at that time was to overcome the problem urine incontinence in women who have just given birth.
Over time, this gymnastics has been proven to be able to overcome various problems around the pelvis and intimate organs if done routinely.
What are the benefits of doing Kegel exercises for women?
Close the vagina after giving birth
Kegel exercises are useful for tightening the vagina and accelerating recovery after giving birth. Moreover, when a woman has done an episiotomy, it is a method of vaginal scissors that is commonly done when women give birth. Not infrequently this can make the vagina feel loose.
Kegel exercises can improve smooth blood circulation to the vaginal area. Blood containing oxygen and various nutrients is needed to regenerate various cells and vaginal tissues that have been damaged by episiotomy.
Overcoming hemorrhoids
Gymnastics or Kegel exercises can help overcome hemorrhoids (hemorrhoid), especially after giving birth through the vagina. This is because Kegel can accelerate blood circulation to the anus and vagina.
Tightening the vagina which loosens due to age
Kegel is useful for tightening the vagina that has loosened, for example when a woman enters menopause. This benefit can help create more satisfying sexual performance.
Then, how do you do Kegel exercises?
Kegel exercises to tighten the vaginal muscles can be done while lying down, or even while sitting. If this is the first time you have tried this pelvic floor exercise, you should do it while lying down, with your knees bent. This position will minimize the gravitational force so that your body relaxes more.
To determine where the pelvic floor muscles are located, try to tighten the muscles in the vaginal area as if you are holding urine when urinating. The contracting muscles are your pelvic floor muscles. Next, then you can follow the following Kegel gymnastic steps:
- First, tighten your pelvic floor muscles for about 3 to 5 seconds.
- During tightening these muscles, do not hold your breath or tighten your abdominal muscles, thighs, and buttocks.
- Relax your lower pelvic muscles for 3 seconds.
- Repeat this exercise for up to 10 times.
- For maximum results, do this exercise 3 times a day.
After you get used to doing Kegel exercises, try to hold the pelvic floor muscles for much longer. Start by holding for 6 seconds, until you can hold for 10 seconds. Give the appropriate time lag, which is 6-10 seconds.
Don't forget to breathe as usual while doing female Kegel exercises. However, it is not recommended to hold the pelvic floor muscles when you want to urinate. This can harm your bladder.
Keep the intimate organs clean so that you make love more enjoyable
Not enough to just do Kegel exercises, to tighten the muscles of the vagina that relaxes. In order to have intercourse with your partner more fun, you must be diligent in maintaining and caring for vaginal hygiene. This applies to those of you who have not or have ever given birth.
Start by regularly changing underwear, two to three times a day. You can also use feminine products that contain povidone-iodine to prevent vaginal infections especially during menstruation. And don't forget to diligently change pads during menstruation, at least every 4-6 hours.
