Kegel Exercises Improve Your Bladder and Sex Life

Kegel exercises were named after Arnold Kegel, a gynecologist who recommended them back in the 1940s, for women with urinary incontinence or reduced bladder control that can occur after delivery. This type of exercise is perfect for the muscles that support your urethra, urinary bladder, uterus, and rectum.

Consider starting with Kegel’s exercises because strengthening of the pelvic floor muscles can help prevent or treat urinary stress incontinence, a medical problem that affects up to 70% of women during or after pregnancy. Older women are in the same group, so it is crucial to create a lifelong habit of doing them.

Since improving the circulation of the vaginal and rectal area, this exercise is also a great solution for hemorrhoids. Finally, if you practice Kegel’s exercises every day, you will keep your bladder control and improve the muscle tone of the vagina, which will make your sex life much more enjoyable.

Here are the main instructions for the exercises:

1. Strongly squeeze the pelvic floor as if you want to stop urination. Hold the contraction for 4 to 5 seconds and then slowly release the muscles. Repeat this 10 to 15 times, several times a day. You can do this anytime and anywhere.

2. Lie on your back with your legs apart and relax the upper body. Contract the muscles in the lower abdomen and lower the lower pelvis to the floor. Concentrate on the muscles around the bladder and the vagina. Put your hand over the pubic bone and lift up. Stay in this position for two to three seconds, and then relax.

3. Take a comfortable position lying on the floor and imagine riding an elevator. As the imaginary elevator goes up, gradually tighten the muscles of the pelvis, and when it "goes down", relax them. Always stop the muscles of the lower part of the pelvis by clamping, and return to the original position

 

 

 

 

Business

What benefits do you get from learning how to punch? 

Punching is not only about fighting; it can be done for health-related reasons. Do not hesitate to slip into a pair of boxing gloves and head for the punching bag. Punching for fitness is a very trendy way to get fit fast, and the results are amazing. Reduce Stress Fast You might have had a bad day,…

3 Full Body Exercises You Can Do Indoors This Summer

Summer is the time of the year when you can show off your figure. The warm weather gives you the license to flaunt your body assets and make everyone notice you. Since it's one of the most-awaited seasons of the year, you need to get ready during the winter and spring. During summer, there are…

Five jump-rope exercises everyone can do

It’s summer, the heat is on and you’re looking for ways to stay healthy and active. You’ve finally begun consuming 3-4 liters of water, are eating light but frequent meals, and feel pretty much on track except for one thing: the right amount of exercise. These jump-rope exercises…

Exercises you can do to give yourself a facelift

We all want to have flawless and elastic skin but this is hard to maintain. Pollution, poor food, or just bad genes make us have wrinkles and “not so perfect” skin, so we need to work to solve this issue. Plastic surgeries are not always a good option, not to mention that many people…

How Can Sprinting Help Your Fitness Regime?

Sprinting provides many benefits to your body. It can help you lose weight, improve health, and build muscles. Regular sprinting can also promote healthy living. There’s no reason why you should not include it in your fitness regime. If you want to shed weight, you should consider sprinting.…

Five lutein-rich foods and why lutein is essential.

Eating lutein-rich food or taking supplements that have lutein is very beneficial to you, considering they are easily absorbed by your body. Lutein is also antioxidant rich and this helps to fight vision loss and cataracts. It is no wonder lutein is known as the “eye vitamin”. Why is…