Instructing female kegel exercises properly to help postpartum women more confident, attractive and sublimated

Practicing female kegel properly will help shrink the "little girl" without surgery. Especially for women after giving birth, doing kegels will help you feel more confident around your husband. So how do kegel exercises for women?

Where was Kegel born?

In 1948, a doctor named Kegel created the pelvic floor exercises. This doctor has created exercises that activate the muscles, helping a woman's genitals to be firmer. During pregnancy, too much age and body weight will weaken the vagina, expand and not be firm. Therefore, practicing kegel will help the vagina firmer and more elastic. From there, improve effective sex life.

Kegel instructions for women

Note before implementation:

Should urinate before starting to practice.

Do not practice while urinating.

Breathe deeply, breathe slowly, breathe evenly.

Every muscle contraction should try to tighten the vaginal muscles.

Keep other muscle positions such as thighs, buttocks, and abdomen comfortable to avoid muscle contraction

Kegel exercises can be performed for women in many different positions: standing, sitting, lying down ...

Practice moderately, consistently practice from basic to advanced to feel and control good vaginal contraction ability.

1. Identify the pelvic organs

Use your fingers to determine

 

If you are still having trouble recognizing the location of the Kegel muscle, place a finger in your vagina and tighten the muscle. You should feel the muscles tighten and your pelvic floor move up. Relax, and then you should feel the pelvic floor move back to normal. Be sure to clean your finger before inserting it into your vagina

Use a mirror to identify your Kegel muscles

 

A guide to Kegel exercises for girls

Another alternative is to place a hand mirror across the perineum. This means the area of ​​skin between the vagina and anus. How to do kegel exercises for women? Practice tightening and relaxing the area you think is the Kegel muscle. If you do this correctly, you will find your perineum contracting each time you tighten your muscles.

2. Practice Kegel exercises

Proper female kegel exercises to help firming the vagina include many different levels to gradually increase the elasticity and firmness of the vaginal muscles.

Level 1:

Have moderate contractions and hold for 5 seconds, then hold a little more, hold for 5 seconds, continue to contraction as much as possible and hold for 5 seconds.

Relax your vagina in each of the steps above, lasting for 5 seconds each.

This level requires long-term persistence to be effective

Level 2:

To perform level 2 requires women to be proficient at level 1 for the most effective exercise

Do a contraction of the vaginal muscles for 3 seconds then relax, repeat 10 times

Next, do a quick contraction and relaxation, repeat 25 times.

Do this like you are sucking something into your vagina, hold for about 3 seconds, then relax. Repeat this 10 times.

Next is a movement like pushing something out of the vagina, hold for about 3 seconds, then relax. Repeat this 10 times.

Kegel "pull-in" exercise

 

Kegel "pull-in" exercise

This is a variation of the postpartum Kegel exercise. For this exercise, treat the pelvic floor muscles like a vacuum cleaner. Tense your glutes and bring your legs up and in. Hold this position for 5 seconds and then release. Repeat 10 times in a row. This exercise will take about 50 seconds to perform.

Make Kegel exercises a part of your daily routine. Can practice 3-4 times per day. Because each practice does not take much time. You can schedule a daily time to practice easily. You can work out while working in the office, have lunch or simply relax on the sofa after a tiring working day. Once you get used to it, you can do the right kegel exercises for girls almost anytime, anywhere.

See more:

Take care of your genitals after giving birth to avoid severe damage

6 things a woman shouldn't do with her genitals

Carving for the darkened vaginal area after giving birth