Best pelvic floor strengthening exercise for men and women. Pelvic floor exercises for women

That Physical Culture bodies are the key to the proper functioning of internal organs, everyone heard in early childhood. But it is unlikely that any of the men even then thought about the fact that playing sports can affect the work of a rather intimate part of the male body - the pelvic organs. And the very concept of "small pelvis" was once associated with completely different images. But a lot changes with age. including associations. And it turns out that the knowledge that was previously completely unnecessary can significantly improve the quality of men's lives.

Benefits of pelvic floor exercises

Training of any muscle always has positive impact on the organism as a whole. The same applies to training the musculature of the small pelvis.

Positive Effects

Performing specially selected exercises allows you to achieve the following effects:

Strengthening the muscles of the pelvic floor

Special attention deserves such an anatomical region associated with the small pelvis as the pelvic floor. At its core, it is a complex of muscles that carry the weight of all organs. abdominal cavity and, in particular, the pelvic organs. It is they that do not allow these organs to fall down and be pinched by the bones that form the pelvis - this is a kind of hammock that can sag somewhat under the weight of the organocomplex, but must have sufficient elasticity so as not to stretch and not sag at all.

Particularly important is the fact that the muscles of the pelvic floor are not represented by smooth, but by striated muscle tissue, which means that it is quite possible to train it. It is known that the muscles of the pelvic floor actively work in the process of lifting weights, during bowel movements, urination and sex. With the weakness of one of the muscles located in the pelvic floor, such an unpleasant condition in men is associated as the release of a few drops of urine after urination.

Observations show that the musculature on the pelvic floor is quite amenable to conscious control, that is, it can be strained and relaxed at will.

Usually, strengthening the muscles on the pelvic floor is done on the recommendation of a urologist, however, for all men, such gymnastics will not be superfluous, since it will allow you to avoid many troubles that often appear with age.

In addition, the implementation of exercises for the purpose of prevention is much easier, without pain, which often occur if the same exercises are performed when some kind of pathological process in the pelvic organs.

Workout at any time

To train the muscles of the small pelvis in men, you can use exercises for which you do not need to allocate special time: they are designed for different cases life. Here are three basic exercises:

Training the pelvic muscles during a walk: during a leisurely walk, you need to periodically raise the muscles of the pelvic floor, that is, strain them about half of the strongest level of tension. Pulling up the muscles, take a few steps, relax, repeat the exercise after a few more steps.

During urination: after urination, squeeze the muscles of the pelvic floor as much as possible to prevent involuntary leakage of urine drops. This exercise is especially useful for strengthening the musculature of the small pelvis for men who have problems with the process of holding urine. In such cases, you can apply a complicated version of this exercise: strain the muscles of the pelvic floor during urination, trying to interrupt it, then continue the process, interrupt it several times.

For real male way strengthen the muscles of the small pelvis: in the process of having sex, strain the muscles of the small pelvis in such a way as to keep the penis in an excited state. At the same time, movements should be performed slowly, rhythmically. At the second stage, strain the muscles of the pelvic floor so as to delay the moment of eruption of the seed. Such exercises can not only strengthen the muscles, but also significantly increase the duration of sexual intercourse.

It is desirable to perform simple tension and relaxation of the pelvic muscles as often as possible during the day, both in an upright position and in any other position.

Special training system

To perform a specially designed complex, it is necessary to allocate a certain time during the day. For training, you will need a mat (it is convenient to use a yoga mat) and a stable chair with a high, even back - a classic one, like those that used to be in school classrooms.

The initial position is lying flat on your back, arms lie parallel to the body. Inhale. With a sharp exhalation, lift your legs off the floor and pull your knees up to your chest, fix your pelvis in the highest position, pointing your tailbone as high as possible. As you inhale, lower your legs, take the starting position. Perform, depending on the level of training, from 4-6 times to 10-15.

The initial position is the same as in the first exercise. Inhale. As you exhale, tear one leg off the mat, you can slightly bend the knee, raise it to an angle of 45 ° with the floor, rotate the leg in hip joint first in one direction, then in the other direction. Lower the leg, repeat the exercise for the second leg. Repeat at least 6 times for each leg.

The initial position is lying on your back, the shoulder blades are pressed to the floor, the arms are parallel to the torso, the legs are bent in knee joints, lower leg and thigh form a right angle. Inhale. As you exhale, raise your buttocks as high as possible in three counts, squeeze them and pull in the muscles around the anus. Fix the pose for a few seconds, return to the starting position for one count while inhaling. Run at least 6 times.

The initial position is standing upright right behind the chair, hands resting on the back of the chair. Inhale. As you exhale, simultaneously rise on your toes as high as possible and sit down, holding on to the back of the chair to maintain balance. On an inhale, rise to the starting position. Perform at least 3-6 repetitions depending on the level of training.

The initial position is lying on your back, arms parallel to the torso, shoulder blades pressed to the floor. Inhale. On exhalation, sharply tear the shoulder blades off the floor, fix the torso ( chest and shoulders) at an angle of about 30-45° with respect to the floor. Hold in this position for 1-2 seconds and lower to the starting position. When lifting, the head and neck should form a straight line with the back, the head should never go forward. Repeat 6 times.

The initial position is standing on all fours, the lower leg and thigh form a right angle, the hands rest on the floor with the hands. Inhale. As you exhale, fold the body back, while the buttocks fall on the heels, the arms are extended vertically upwards, the back forms a right angle with respect to the floor. It is good to stretch up, while inhaling, lower to the starting position. Run at least 6 times.

The initial position is the same as in the above exercise. Inhale. As you exhale, stretch back and raise one leg so that it forms a straight line with your back. Hold this position for a few seconds, lower your leg while inhaling. As you exhale, raise the other leg. One set includes 6 repetitions for each leg.

A complicated version of the above exercise: from the same starting position, on exhalation, raise not only the leg, but also the opposite arm, while stretching it forward. Ensure that the arm, back and leg form an even, straight line parallel to the floor. Inhale to return to the starting position, exhale to raise the other leg and arm. Repeat at least 6 times for each pair of limbs.

The initial position is standing on all fours. Inhale. On exhalation, one leg is pulled back, then, without going down, it immediately stretches to the side so that the thigh and torso form a right angle. In this case, the leg is parallel to the floor. Then she bends and, on inspiration, goes down, the exercise is repeated for the other leg. Perform at least 4 times for each leg.

The initial position is standing behind a chair, arms lowered on its back. Inhale. As you exhale, tear off the toes of the feet from the floor, pull them to the shins as much as possible, while the weight of the body goes to the heels, the stomach is drawn in. While inhaling, transfer the weight of the body to the socks, rise on tiptoe, pull in the buttocks. Perform at least 6-8 such rolls from heels to toes.

The initial position is lying on your back, the legs are bent at the knee joints so that the shins and thighs form an acute (about 45 °) angle with each other. Feet and shoulder blades are pressed to the mat. Inhale. On exhalation, without lifting the shoulder blades from the floor, turn the legs tightly pressed against each other in one direction, touch the floor, turn the legs in the other direction, touch the floor, return to the starting position. Inhale. Perform 4 to 6 such twists, depending on the level of training. Make sure that when turning, it is the pelvis that works, and not the chest.

The initial position is standing next to the chair, one leg is placed on its seat so that the lower leg and thigh form an obtuse angle. Hands rested on the sides. Inhale. On the exhale, lean forward, pulling the thigh to the lower leg as much as possible, while inhaling, return to the starting position. Change legs. Run 3 to 5 times for each leg.

The initial position is lying on your back, arms parallel to the torso, legs straight, shoulder blades and buttocks pressed to the floor. Inhale. As you exhale, bring your knees to your chest, press them as much as possible, clasping them with both hands. Fix the pose for a few seconds. On inspiration, take the starting position. Repeat 6 to 10 times.

The initial position is lying on your back, the shoulder blades are pressed to the mat, the arms are parallel to the torso, the legs are bent at the knee joints so that the lower leg and thigh form an acute angle, the feet are pressed to the floor. Inhale. As you exhale, without taking your feet off the floor, raise your torso, sit down and clasp your knees with your hands. Fix the position, while inhaling, lower yourself to the starting position. Perform 6 to 8 repetitions.

This complex allows not only to make the muscles of the pelvic floor stronger and improve the functioning of the pelvic organs, but also to tighten the press, buttocks, thighs and lower legs.

We have long been accustomed to the idea that tablets are the most convenient and fast way get rid of pain, as well as troubleshoot any organs of our body. However, do not forget that most of the diseases occur due to a sedentary lifestyle and total absence sports in it.

And today we would like to touch on the topic of diseases of the pelvic organs, or rather, consider several exercises that help get rid of such female diseases as endometriosis, adhesive disease and adenomyosis.

First exercise

Such an exercise is known in certain circles as a "fish". To perform it, lie on your stomach on a flat surface (you can on a carpet or on an elastic bed). Stretch your arms in front of your head strongly, strongly, as if pulling yourself up in a supine position. Then slightly tear off the toes of the feet and hands from the floor, continue to stretch. If you feel a stretch in the lower abdomen, then the exercise is being performed correctly.

Second exercise

The following exercise will not only allow you to improve blood circulation in the female internal organs, but also help tone the buttocks, as well as get rid of cellulite. How is this exercise performed? To get started, you need to accept horizontal position In other words, lie on your back. Try to bend your knees so that your feet are as close to your buttocks as possible. Hands lie at a distance of 20-25 cm from the body. Now slowly raise your buttocks as high as possible and hold them in the air for 5-7 seconds. Within a few hours you will feel pleasant warmth and lightness in the pelvic area.

Third exercise

The exercise we are going to talk about is extremely simple. In the circle of women, this exercise is known as the "butterfly". Why? You will understand when you perform this elementary exercise in front of a mirror. First, sit in a yoga pose. You do not need to throw your feet on your thighs, just close your feet and move them as close to the pelvis as possible. Rest your hands on the floor while keeping your back straight. And now begin to quickly “wave” your knees (not alternately, but synchronously). With the correct execution of the presented exercise, heat should appear in the area of ​​\u200b\u200bthe appendages on both sides.

Fourth exercise

It is performed in the “dog” pose on outstretched arms. Alternately take your legs to the side without unbending them. Try to keep the thigh in a raised state parallel to the floor. Note that the more you bend in the lower back during the exercise, the greater the effect you will achieve as a result. This exercise is very useful for softening small adhesions in the pelvic organs.

Normal pelvic anatomy in women

2 - bladder

3 - rectum

4 - pubic bone

5 - pelvic floor muscles (levators)

The uterus, bladder, rectum have a separate entrance (sphincter). The sphincters pass through the muscles of the pelvic floor. The pelvic organs have very elastic muscles that can contract and stretch strongly.

Female pelvic organs fit snugly enough to each other and are in a curved position. In this case, the uterus rests on the bladder, the bladder - on the vagina. The rectum is supported by the coccyx. This position ensures the stability and proper functioning of the pelvic organs. Especially such support is required in a standing position. If the correct position of one of the pelvic organs is violated, the entire interconnected system is disrupted, causing diseases of the pelvic organs.

Pelvic muscles

pelvic floor- This is a group of muscles that surround the bottom of the pelvis. The pelvic floor has two layers of muscles

• superficial layer of fibrous muscles - called the perineum
• deep layer of large, dense muscles - the pelvic diaphragm

The fibrous muscles of the pelvic floor intertwine the three openings of the perineum and are directed from the inside out to the pelvic bones.

Pelvic muscles hold everything securely pelvic organs inside in an anatomically correct position. Stretched like a hammock from below the pelvis, muscle layer(pubic-coccygeal muscle) consists of the inner and outer layers of muscles, which together ensure the retention and normal functioning of the pelvic organs, and therefore women Health. Along with the development and strengthening of the muscles of the small pelvis, Kegel exercises also increase blood flow to the pelvic region, which stimulates enhanced cell renewal.

Like other muscles, the pelvic muscles can only be kept in good shape through regular exercise.

Weakened muscles of the perineum and pelvis can lead to such unpleasant manifestations as urinary or fecal incontinence, due to insufficient self-control of the functioning of the intestines or bladder.

Weak pelvic muscles can also lead to difficult labor due to insufficient muscle activity during labor activity, decrease in sexual desire and satisfaction from intimacy, prolapse of the uterus and vagina, and even prolapse of internal organs, cause many dysfunctions and diseases of the pelvic organs.

How to determine where the pelvic muscles are located

Where are the pelvic muscles located clearly seen in the diagram below.

It is these muscles that are involved in Kegel exercises and other methods of training intimate muscles.

You can learn more about how to correctly determine where the pelvic floor muscles are located and whether the exercises are performed correctly at the link provided.

Muscles of the vagina

The vagina is an elastic canal, an easily stretchable muscular tube that connects the vulva and uterus. The average length (depth) of the vagina is between 7 and 12 cm. The size of the vaginal canal for each woman may vary slightly.
The walls of the vaginal muscle consist of three layers: inner, middle (muscular) and outer.

Muscles of the vagina are made up of smooth muscle. The muscle bundles are oriented mainly in the longitudinal direction, but there are also circular bundles. In the upper part of the vaginal muscles pass into the muscles of the body of the uterus.

In the lower part of the vagina, the muscles become stronger, gradually weaving into the muscles of the perineum.

The muscles of the vagina, like any smooth muscle, cannot be controlled consciously, but at the same time, the muscles of the vagina can be greatly stretched during labor.

You can control the compression of the muscles of the vaginal canal by changing the intra-abdominal pressure, increasing its strength, we get compression, and decreasing it, relaxation.

Intra-abdominal pressure is created in the abdominal cavity, which is limited from below by the muscles of the pelvic floor, from above by the respiratory diaphragm, in front and sides - by the transverse muscles of the press, behind - by the muscles of the back.

If you simultaneously strain the muscles of the pelvic floor, lower the respiratory diaphragm and retract the abdominal muscles, then intra-abdominal pressure increases and the walls of the vaginal canal (vagina) are compressed.

The vaginal compression technique is mainly used during intimacy, for stronger compression of the partner's penis along the entire length of the vagina, or to massage the walls of the vaginal canal.

How to strengthen your pelvic floor muscles

For the development of the pelvic floor muscles and the ability to control them, Kegel exercises, gymnastics for intimate muscles, wumbling / imbilding and similar techniques are used.

To develop a skill management of intra-abdominal pressure use pneumatic vaginal simulators.

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Kegel exercises for women - Help with uterine prolapse, urinary incontinence

In most cases, metropolitan dandies and fashionistas visit fitness centers, gyms and yoga studios for the sake of image and fashion, without specifically devoting themselves to health issues. You can be a physically developed person with excellent physical data, but not at all suspect the existence of the genital-anal group of muscles, which are called pelvic muscles. Among the fashionable sports trends, the demand for imbuilding or wumbling is increasing. On an individual basis, you can go through a training complex for intimate muscles. To find them, you can specifically stop the process when urinating and let go again - the muscles that help delay urination for a while - and eat intimate.

What are the pelvic muscles?

Basically, before pregnancy, childbirth (and in men before the first problems with erection), a woman does not think about strengthening the muscles of the small pelvis. However, it is they who help to bear the fetus, keep it in the uterine cavity, and after childbirth - restore the level of the pelvic floor, tighten these weakened muscles in order to restore control over urination, and internal female organs, which were squeezed and shifted from their usual position during pregnancy and childbirth, fell into their physiological places. Why these muscles are called intimate is easy to answer: they are also responsible for sexual pleasure, the size of the vaginal cavity, and the ability to work with them during sex.

Women, in order to avoid problems with sexual dysfunction, frigidity, lack of natural lubrication, failure of the pelvic organs, uterine prolapse, displacement fallopian tubes and ovaries, you need to know how to train pelvic floor muscles. But you can strengthen them in the same way as pump up your arms, legs, abs.

Being engaged in dancing, equestrian sports, Pilates, swimming, you can achieve strengthening of intimate muscles, but not significantly. For example, belly dancing includes movements that massage internal organs, and due to the activity of the pelvis, an improvement in blood circulation is achieved in lower region belly. But the task - how to strengthen the muscles of the small pelvis - requires purposeful work.

For men, the weakening of these muscles is fraught with the following consequences:

1. sexual impotence;
2. urinary incontinence;
3. inflammation of the prostate;
4. infertility;
5. premature ejaculation;
6. weak erection;
7. impotence.

During the training of the muscles of the small pelvis, the seminal ducts and vesicles are massaged without permission, as well as prostate, which is useful by activating blood circulation in this area.

Ways to train the pelvic muscles

by the most simple ways how to make the pelvic muscles stronger is to train the muscles of the small pelvis. It passes the easiest way according to the Alfred Kegel exercise system. Women face them on preparatory courses to childbirth. But even after childbirth, you don’t need to forget about them, but do it every day. The task is facilitated by the ability to train anywhere - at work, in transport, because it is absolutely imperceptible.

The main thing is to alternate the moments of squeezing and unclenching the sphincter - the ring into which the muscles contract and are released back. You can also change the duration of the clamp of intimate muscles, the force of contraction, imagining how an elevator rises from the level of the pelvis deep into the abdominal cavity - 1, 2, 3 and 4 floors - that is, on the "4th floor" you need to make the maximum clamp, pulling up at the same time and the lower abdomen. Then release the "elevator" to the original level. The more it happens throughout the day, the better. It is impossible to overdo it in this regard. Over time, the degree of compression and the frequency of such a "pulsation" will increase, which indicates the productivity of the exercises. As a result of regular training, the muscles of the small pelvis will significantly strengthen in a week.

Similar materials.

In the 40s of the XX century, a gynecologist from the USA Arnold Kegel developed a group of exercises that strengthen muscle tissues pelvic floor for the treatment of urinary incontinence in postpartum patients. Over time, Kegel exercises have shown their effectiveness in the treatment of other diseases in women and men.

The essence of Kegel gymnastics

The pelvic floor (perineum) is a group of fascia and muscles located between the thighs from the coccyx to the pubis. Main function muscles of the perineum - retention in the abdominal cavity of the pelvic organs (OMT). Gut health depends on it genitourinary system, the course of pregnancy and childbirth, the general well-being of a person.

With age, and also due to heavy physical exertion, the elasticity of the muscle fibers of the pelvic floor decreases. Gymnastics created by Kegel is aimed at restoring and maintaining their elasticity.

Who are Kegel exercises for?

Kegel exercises were originally developed for postpartum women as a way to train the pubococcygeal muscles for urinary incontinence.

The positive effect on all muscle fibers of the pelvic floor allows you to effectively apply the Kegel technique for the treatment and prevention of diseases of the rectum and urinary organs in women and men.

Kegel exercises are necessary for women who are planning a pregnancy or are already preparing for childbirth to improve blood flow in the reproductive organs, speed up labor and reduce pain during this process.

Indications for implementation

Long-term studies have confirmed that the set of exercises developed by Kegel - effective method fight against age-related changes in the tissues of the small pelvis and gynecological diseases.

When to Do Kegel Exercises

Indications:

1. Kegel exercises are performed when the uterus and its cervix are lowered. Regular gymnastics is essential for a woman's OMT to prevent their prolapse.
2. Kegel gymnastics is especially relevant for women over 50, as muscle elasticity deteriorates with age.
3. Kegel training while strengthening his muscles. This allows you to increase the sexual activity of a woman and the quality of sex.
4. Improving blood circulation during gymnastics in the pelvis has a positive effect on work reproductive organs, including normalization menstrual cycle increases the chance of conception.
5. Treatment and prevention of enuresis in women and men.
6. For pregnant women, strengthening the muscles of the perineum is necessary to prevent birth injuries and facilitate labor.
7. After childbirth, exercise therapy is prescribed according to the Kegel method to tighten the uterus, increase the elasticity of the muscles of the perineum.
8. Gymnastics performed according to the Kegel method helps men and women avoid digestive problems, prevents inflammation of hemorrhoids.
9. Kegel exercises contribute to the normalization of erection in men, increase potency.

Contraindications

Gymnastics is contraindicated for women in the following cases:

1. Severe pregnancy. Physical activity can threaten pregnancy or provoke premature birth.
2. You can not perform exercises the first 3 days after natural delivery and 3 months after caesarean section.
3. Acute stage development of oncological processes. Any physical exercise must be agreed with the supervising specialist.

Men can perform Kegel exercises without restrictions.

Women's technique

Exercises from the Kegel technique are based on the ability to strain, relax and push out the pubococcygeal muscles.

Perineal muscle training should begin with simple exercises, gradually moving to more complex ones.

A set of Kegel exercises to lift the uterus, vagina, as well as to increase the elasticity and tone of the intimate muscles:

At first, vaginal gymnastics for a prolapsed uterus is best done at home while lying on your back. In this case, the legs need to be bent at the knees and slightly apart. The buttocks should lie on the floor, you can put your palms under them.

Male technique

The intimate muscles of men that require training are located between the anus and the scrotum. To increase their tone, it is recommended to perform gymnastic exercises Kegel:

Additional Abdominal Exercises

How to strengthen the walls of the uterus and abdominals at the same time? To do this, you need to perform firming exercises for the vagina according to Yunusov.

This type of gymnastics includes the following exercises:

1. "Mill". Place your feet shoulder-width apart, leaning over to touch your right leg with your left hand, and then right hand left leg.
2. Pelvic rotations performed with maximum amplitude.
3. Body twists.
4. Springy squats.
5. Lying on the floor with your back, bend your knees and spread them apart. To reduce the knees, straining the muscles of the perineum.
6. Sitting on the floor to reduce straight legs, sliding on the surface, squeeze the muscles of the perineum. Relax the muscles when spreading the legs.
7. "Buttock Bridge". Lying on your back, bend your legs at the knees, pushing them as far as possible to the buttocks. Raise the buttocks without lifting the shoulder blades from the floor.
8. "A bike". Imitation of pedaling lying on the floor.

Exercise Features

Training should be regular, before they start, you should empty your bladder.

During the exercise, you need to maintain even breathing. The muscles of the thighs, buttocks and abs should be relaxed.

For training, you can use special Kegel simulators.

As you gain experience in performing Kegel exercises, you can choose any comfortable position for training.

Performing Kegel exercises is imperceptible to others, therefore, gynecological gymnastics when lowering the cervix and walls of the uterus, the vagina can be done outside the home.

Correct execution

The lack of results from training for a month indicates errors in the performance of Kegel exercises. The most common:

• breath holding;
• performing gymnastics due to tension and relaxation of the muscles of the press, buttocks and thighs;
• irregular workouts;
• exercises with a full bladder;
• excessive stress on the muscles of the perineum, worsening the condition.

Gymnastics results

In 80% of those involved in the Kegel method, there is positive dynamics in the treatment of diseases of the genitourinary system, increases sexual desire and intimate life becomes brighter.

Kegel exercises after hysterectomy and childbirth reduce rehabilitation period, prevent the formation of adhesions and flabbiness of the muscles of the perineum.

With daily exercise with Kegel exercises positive result noticeable after 3 weeks. However, when serious pathologies the desired effect can be achieved for more than 2 months.

After achieving the result, to maintain the tone of the perineal tissues, it is recommended to do 60-90 approaches during the day.