Kegel trainer: easy exercises

Welcome to the pelvic floor muscle trainer. Through relaxation practices, Kegel exercises and special training with yoga elements, we will take care of the pelvic floor muscles. These workouts will be very beneficial for both men and women. Also keep a record of your health dynamics in a special system.

◆ We train the pelvic floor muscles in 4 different ways ◆

Approach 1. Kegel exercises. The exercises are based on rhythmic contraction of the pelvic floor muscles in a specific sequence. Each exercise consists of a tension phase and a relaxation phase. The duration and number of the tension and relaxation phases vary depending on the exercise and its complexity. Gradually the number and duration of these phases increases. Increasing the difficulty places additional strain on the pelvic floor muscles. The training program is designed for 20 weeks (5 months) of training. Kegel exercises have increasing complexity and dynamic mode of loading.

Approach 2. Breathing techniques. Starting on day 5 of training, breathing practices are added to the basic Kegel exercises. Breathing helps to saturate the blood and muscles with oxygen. The combination of Kegel exercises and breathing enhances the effect of training.

Approach 3. Relaxation Techniques. After 1 week of exercise, you will try your first relaxation technique for the pelvic floor muscles. This technique is the opposite of Kegel exercises and is very important. Because in normal life people pay very little attention to the pelvic floor muscles and a lot of blocks and clamps accumulate there. Which may not even be felt.

Approach 4. Yoga and stretching based workouts. 20 additional classes designed specifically to develop and strengthen the pelvic floor muscles. There are specific relaxation workouts. There are a number of male practices, for example for prostatitis. And there are purely feminine practices for recovery after surgery or for pain syndromes.

◆ Benefits of exercise for men

Exercises for the pelvic floor muscles are especially beneficial for men because this type of exercise is important for the prostate gland. Exercises oxygenate the blood, increase circulation, and reduce congestion.

◆ Benefits of exercise for women ◆

Kegel exercises were originally invented and created for women. Kegel exercises enrich the blood with oxygen, increase blood flow, and reduce congestion.

◆ The main benefits of training are: ◆

* Prostatitis and chronic prostatitis symptoms are reduced and eliminated,

* Increased male strength,

* The sensations become more vivid and intense,

* Pain is reduced,

* Faster healing and recovery after surgical interventions,

* Reduced pain syndromes and sensations,

* Urinary control,

* Post-operative recovery,

* Postpartum recovery,

* Pelvic floor muscle tightening,

* Increase overall health and quality of life,

* Strengthen pelvic floor muscles.

◆ How often should I exercise? ◆

An exercise plan is individualized based on your goals and needs. You will work out every day, from 1 to 6 times a day. You will be able to customize this regimen in detail. Kegel exerciser sessions will last from 3 to 10 minutes each.

Disclaimer: The app is a source of information and does not provide any medical advice. The app should not be used by anyone under the age of 18. You should consult your doctor and get professional advice to make sure you can perform this type of activity.

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