Not just Kegel: adding a set of exercises

So, in the previous articles we learned about the problems that pelvic muscle atrophy can cause and determined how to prevent them at the initial stage. Let us remind you that you are at risk if you belong to the category:

• office workers who sit for more than 8 hours a day;
• pregnant women and women who have already given birth;
• women who are going through or have gone through menopause;
• women who have had gynecological surgery;
• men who have had their prostate gland removed;
• high-class athletes (gymnasts, runners, trampoline jumpers);

as well as people with:

• back pain;
• pelvic injuries;
• problems with the digestive system;
• chronic cough or sneezing (this includes asthma, smoking or hay fever);
• excess weight;
• regular lifting of weights at work or in the gym.

In these cases, the pelvic floor muscles are hopelessly stretched, weakened or, conversely, clogged and become too dense. Most often, this problem overtakes us in adulthood, but weak pelvic muscles are not excluded in children. Therefore, we recommend starting prevention as early as possible.

We have already discussed the Kegel complex and perhaps you have already managed to get acquainted with it and do a couple of exercises in our application. Everything is very simple, right? But what if we add a few more exercises to it for a couple of minutes? The execution time will increase insignificantly - only up to 15 minutes, and the benefit will increase at least threefold.

Let's immediately figure out why we do not recommend drug treatment in our application.

First. It should be prescribed by a qualified medical specialist, based on your individual tests and indicators.

Second. Drug therapy does not strengthen the muscles, but it can reduce the pressure in the urethra at rest, increasing the tone of its smooth or striated muscles. Usually, alpha-adrenergic receptor agonists are used in treatment: ephedrine, norepinephrine or phenylpropanolamine; imipramine, clebuterol, duloxetine, estrogen. Clinical studies confirming the effect of these drugs are few.

The urethra is also sensitive to the effects of estrogen, data on its effectiveness is contradictory, and its use is fraught with side effects, such as an increased risk of coronary heart disease and cancer.

Therefore, we can only recommend what we have personally tried and are convinced of the success of the method.

In our complexes, we have collected exercises for a variety of muscle groups: pelvic floor, abdominal muscles, gluteal muscles, lumbar muscles, abductors/adductors/hamstrings, etc. By working out all muscle groups in a complex, you will achieve the fastest and highest quality results.

You should not immediately grab all the complexes and give your body many hours of stress in one day. In this case, there is a chance of getting unpleasant side effects: from muscle hypertonicity to injury. We suggest you start your path to daily physical activity smoothly - with 15 minutes a day. This is how long the KegelFit exercise complex takes.

There are two ways to assess the load on the pelvic floor. It is high if during the exercise there is a feeling of heaviness in the lower abdomen, there is incontinence, or if, while doing the exercise, you cannot tense the pelvic floor muscles.

It is also unrealistic to constantly think only about the pelvic floor muscles throughout the entire workout, but it is useful to regularly pay attention to them. If you cannot pull in and squeeze your muscles when doing squats, biceps curls or abs, be sure to reduce the load.

We have described all the techniques and rules for performing exercises in the descriptions of the exercises in the workouts. You will feel positive changes after just a few sessions. Being healthy is easy! You just need to start.