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Kegel exercises are exercises to tighten your pelvic floor muscles. Therefore, your body and other body members do not need to move.

Initially this exercise was developed by an obstetrician from the United States, namely Dr. Arnold Kegel in the 1940s. The main goal at that time was to overcome the problem of urinary incontinence in women who had just given birth.

Over time, these exercises have been shown to be able to overcome various problems around the pelvis and intimate organs if done regularly.

What are the benefits of doing Kegel exercises for women?

Close the vagina after giving birth

Kegel exercises are useful for tightening the vagina and accelerating recovery after giving birth. Moreover, when a woman has done an episiotomy, a method of vaginal scissors is commonly done when a woman gives birth. Not infrequently this can make the vagina feel loose.

Kegel exercises can improve smooth blood circulation to the vaginal area. Blood containing oxygen and various nutrients is needed to regenerate various cells and vaginal tissues that have been damaged by episiotomy.

Overcoming hemorrhoids

Gymnastics or Kegel exercises can help overcome hemorrhoids (hemorrhoids), especially after giving birth through the vagina. This is because Kegel can improve blood circulation to the anus and vagina.

Tightening the vagina which loosens due to age

Kegel is useful for tightening the vagina that has loosened, for example when a woman enters menopause. This benefit can help create more satisfying sexual performance.

Then, how do you do Kegel exercises?

Kegel exercises to tighten the vaginal muscles can be done while lying down, or even while sitting. If this is the first time you have tried this pelvic floor exercise, you should do it while lying down, with your knees bent. This position will minimize the gravitational force so that your body relaxes more.

To determine where the pelvic floor muscles are located, try to tighten the muscles in the vaginal area as if you are holding urine when urinating. The contracting muscles are your pelvic floor muscles. Next, then you can follow the following Kegel exercises:

• First, tighten your pelvic floor muscles for about 3 to 5 seconds.
• During tightening these muscles, do not hold your breath or tighten your abdominal muscles, thighs, and buttocks.
• Relax your lower pelvic muscles for 3 seconds.
• Repeat this exercise for up to 10 times.
• For maximum results, do this exercise 3 times a day.

After you get used to doing Kegel exercises, try to hold the pelvic floor muscles for much longer. Start by holding for 6 seconds, until you can hold for 10 seconds. Give the appropriate time lag, which is 6-10 seconds.

Don't forget to breathe as usual during female Kegel exercises. But it is not recommended to hold the pelvic floor muscles when you want to urinate, huh. This can harm your bladder.
"Situs ini dibuat dengan tujuan untuk membantu orang lain baik yang sedang menjual atau pun mencari rumah di Jepara dan sekitarnya seperti Demak, Kudus, Pati dan Semarang dan sekitarnya adapun data yang ada berasal dari group jual beli rumah seperti facebook, whatsapp atau yang lain. Harapan kami situs ini bisa menjadi sumber informasi yang bermanfaat" Rumah bukan hanya sekedar tempat untuk berteduh, rumah tempat kita berkumpul dengan keluarga yang kita cintai, tempat kita berbagi kebahagiaan dengan mereka. Oleh karena itu sebelum anda memutuskan untuk membeli sebuah rumah selain lokasi yang strategis, harga yang pas dengan keuangan anda, keamanan dan kenyamanan lingkungan rumah yang akan anda beli anda harus membicarakannya terlebih dahulu kepada keluarga anda. Dan jangan lupa untuk mencari informasi tips membeli rumah atau perumahan yang aman. "

BAGIKAN ARTIKEL INI KE TEMAN ATAU SAUDARA ANDA

Start doing Kegel exercises several times a day. After feeling the muscles get stronger, then slowly increase the number of contractions and how long it takes to hold the contractions in a day. Ideally, do a Kegel exercise set consisting of 10 Kegel movements. Now, every move, try to hold the contraction for 10 seconds. At the very least, do 3 or 4 sets of Kegel exercises 3 times a day.

Don't take too much care or respond to Kegel as part of the sport. Kegel should be considered as part of your daily routine that can be done anytime and anywhere. For example, do Kegel exercises when you wake up in the morning, while watching TV, and when you want to go to sleep. As long as it is done routinely, then Kegel exercises are definitely beneficial for health.

Be patient and do every move diligently. At least the results will appear after 3 to 6 weeks of regular exercise. You will feel an increase in control of the bladder so that urine does not easily leak.

How long does Kegel have to continue?

Even though your bladder problem has healed, you should not stop doing Kegel exercises. Continue to do Kegel movements to strengthen the pelvic muscles with age. Make gymnastics a part of a lifetime habit. Keeping the pelvic floor muscles strong until old will also help prevent prolapse or 'fall' of the pelvic organs. This is usually experienced by women who are elderly.

When pelvic organ prolapse occurs, the pelvic muscles and ligaments are no longer tight, allowing the uterus, bladder, and tissues around the anus to sag into the vagina. This will cause incontinence and other symptoms such as pelvic pain, low back pain, and discomfort during intercourse.
"Situs ini dibuat dengan tujuan untuk membantu orang lain baik yang sedang menjual atau pun mencari rumah di Jepara dan sekitarnya seperti Demak, Kudus, Pati dan Semarang dan sekitarnya adapun data yang ada berasal dari group jual beli rumah seperti facebook, whatsapp atau yang lain. Harapan kami situs ini bisa menjadi sumber informasi yang bermanfaat" Rumah bukan hanya sekedar tempat untuk berteduh, rumah tempat kita berkumpul dengan keluarga yang kita cintai, tempat kita berbagi kebahagiaan dengan mereka. Oleh karena itu sebelum anda memutuskan untuk membeli sebuah rumah selain lokasi yang strategis, harga yang pas dengan keuangan anda, keamanan dan kenyamanan lingkungan rumah yang akan anda beli anda harus membicarakannya terlebih dahulu kepada keluarga anda. Dan jangan lupa untuk mencari informasi tips membeli rumah atau perumahan yang aman. "

BAGIKAN ARTIKEL INI KE TEMAN ATAU SAUDARA ANDA

For maximum results and changes, the WebMD health site states that this exercise should be done routinely. Just like other muscles in your body, the pelvic floor muscles will also become more flexible and strong if you are diligent in training them.

For beginners or people who have never done Kegel exercises at all, you can start by practicing as much as once a day. Look for the most appropriate time, which is the time you can relax and not feel rushed. For example after you take a shower in the afternoon or evening.

If it's normal, increase the duration of exercise and its frequency gradually. However, you are not advised to do Kegel exercises more than three times a day. Too often doing this exercise can actually make muscles tired so that you actually experience disruption when urinating or defecating.

According to various studies, usually this new exercise will feel the effects and changes after you routinely exercise for four to six weeks. However, the effect is certainly very beneficial for the health problems that you are facing.

Well, in order to be routine, you can do Kegel exercises while doing various other daily routines. For example while watching television. You can even do these exercises together with your partner. That way, you can simultaneously increase intimacy and increase sexual pleasure thanks to this exercise.



"Situs ini dibuat dengan tujuan untuk membantu orang lain baik yang sedang menjual atau pun mencari rumah di Jepara dan sekitarnya seperti Demak, Kudus, Pati dan Semarang dan sekitarnya adapun data yang ada berasal dari group jual beli rumah seperti facebook, whatsapp atau yang lain. Harapan kami situs ini bisa menjadi sumber informasi yang bermanfaat" Rumah bukan hanya sekedar tempat untuk berteduh, rumah tempat kita berkumpul dengan keluarga yang kita cintai, tempat kita berbagi kebahagiaan dengan mereka. Oleh karena itu sebelum anda memutuskan untuk membeli sebuah rumah selain lokasi yang strategis, harga yang pas dengan keuangan anda, keamanan dan kenyamanan lingkungan rumah yang akan anda beli anda harus membicarakannya terlebih dahulu kepada keluarga anda. Dan jangan lupa untuk mencari informasi tips membeli rumah atau perumahan yang aman. "

BAGIKAN ARTIKEL INI KE TEMAN ATAU SAUDARA ANDA

Lately, Kegel exercises are increasingly popular among men and women. Initially, this gymnastics was better known as gymnastics for mothers who had just given birth. However, Kegel exercises actually offer a myriad of benefits that are not only good for women who have given birth.

Therefore, now Kegel exercises are recommended for anyone who wants to train or tighten the pelvic muscles. Don't worry, even though it's called gymnastics, actually this muscle training does not require certain physical strength or endurance. Kegel Gymnastics is easy to do by anyone anywhere. Just look at how to do Kegel exercises for the following women.

Women's Kegel exercises can be done while lying down, sitting, standing, or walking. If this is the first time you have tried this pelvic floor exercise, you should do it while lying down, with your knees bent. This position will minimize the force of gravity so that your body is more relaxed.

To determine the location of the pelvic floor muscles, try to tighten the muscles in the vaginal area as if you are holding back urine when urinating. The contracting muscles are your pelvic floor muscles.

If you already know the location of the pelvic floor muscles, see how to do the following Kegel exercises.

• Tighten your lower pelvic floor for about 3 seconds.
• During tightening of this muscle, do not hold your breath or tighten your abdominal, thigh and buttocks muscles.
• Relax the lower pelvic floor muscles for 3 seconds.
• Repeat this muscle exercise up to 10 times.
• For maximum results, do this exercise 3 times a day.
• After you get used to doing Kegel exercises, try to hold the pelvic floor muscles even longer. Start by holding for 5 seconds, until you can hold for 10 seconds. Give the appropriate pause, which is 5-10 seconds. Don't forget to breathe as usual during women's Kegel exercises.

You can train pelvic floor muscles anywhere and anytime, for example when sitting behind a desk or watching television. Do not hold the pelvic floor muscles when you urinate because they can harm the bladder.

Benefits of Kegel exercises for women

• Close the vagina after normal labor.
• Accelerate vaginal recovery after episiotomy (vaginal scissors during childbirth). Because, Kegel exercises can improve blood circulation smoothly to the vaginal area. Blood which contains oxygen and various nutrients is needed to regenerate various cells and vaginal tissues that are damaged by episiotomy.
• Helps overcome hemorrhoids (hemorrhoids), especially after vaginal delivery. This is because Kegel can accelerate blood circulation to the anus and vagina.
• Tighten the vagina that has been loosened, for example when a woman enters menopause. This benefit can help achieve a more satisfying sexual performance.
• Helps overcome symptoms of pelvic organ prolapse. Pelvic organ prolapse is a condition when the muscles and ligaments that support organs in the pelvic area are weakened. This is evidenced in a study by experts from Norway in 2012. This study was published in the Journal of Urology.

"Situs ini dibuat dengan tujuan untuk membantu orang lain baik yang sedang menjual atau pun mencari rumah di Jepara dan sekitarnya seperti Demak, Kudus, Pati dan Semarang dan sekitarnya adapun data yang ada berasal dari group jual beli rumah seperti facebook, whatsapp atau yang lain. Harapan kami situs ini bisa menjadi sumber informasi yang bermanfaat" Rumah bukan hanya sekedar tempat untuk berteduh, rumah tempat kita berkumpul dengan keluarga yang kita cintai, tempat kita berbagi kebahagiaan dengan mereka. Oleh karena itu sebelum anda memutuskan untuk membeli sebuah rumah selain lokasi yang strategis, harga yang pas dengan keuangan anda, keamanan dan kenyamanan lingkungan rumah yang akan anda beli anda harus membicarakannya terlebih dahulu kepada keluarga anda. Dan jangan lupa untuk mencari informasi tips membeli rumah atau perumahan yang aman. "

BAGIKAN ARTIKEL INI KE TEMAN ATAU SAUDARA ANDA

Kegel exercises are movements intended to tighten the lower pelvic muscles. When you first start, it may be easier to do kegel exercises while lying down, so that your muscles do not fight against gravity. Lying is also easier to contract muscles for two or three seconds at first.

After a few weeks, increase the time until you are finally able to do it in 10 counts, and do Kegel exercises while standing. Standing will put more weight on your muscles, increase your training and increase your control.

Remember not to contract your buttocks, legs, or abdominal muscles while you are doing Kegel exercises.

When Will You See Results from Kegel Exercises?

It takes time to see the results of Kegel Exercises, so be patient. If you do Kegel three times a day, you will feel better bladder control in three to six weeks - some people can be faster. Try to record your urine leak every day to help you see improvements.

If you don't see changes in one month, you may not do Kegel on the right muscles. Contact a doctor or urologist. They can offer tips on how to find the right muscle and increase the success of Kegel.

3 Tips to Help Make Kegel Exercise Habits

The most effective exercise is what you do regularly. To help you get the rhythm of doing Kegels, try simple tips:

• Stay consistent. Do kegel at the same time every day - maybe the first thing in the morning when you urinate, when you brush your teeth, and when you watch TV.
• Remember the benefits. If you take a Kegel exercise, remember the benefits that can really make a difference in your urinary incontinence.
• Pay attention to progress. Over time, you will see your urinary incontinence improve. Maybe you have fewer or no leakages at all.

"Situs ini dibuat dengan tujuan untuk membantu orang lain baik yang sedang menjual atau pun mencari rumah di Jepara dan sekitarnya seperti Demak, Kudus, Pati dan Semarang dan sekitarnya adapun data yang ada berasal dari group jual beli rumah seperti facebook, whatsapp atau yang lain. Harapan kami situs ini bisa menjadi sumber informasi yang bermanfaat" Rumah bukan hanya sekedar tempat untuk berteduh, rumah tempat kita berkumpul dengan keluarga yang kita cintai, tempat kita berbagi kebahagiaan dengan mereka. Oleh karena itu sebelum anda memutuskan untuk membeli sebuah rumah selain lokasi yang strategis, harga yang pas dengan keuangan anda, keamanan dan kenyamanan lingkungan rumah yang akan anda beli anda harus membicarakannya terlebih dahulu kepada keluarga anda. Dan jangan lupa untuk mencari informasi tips membeli rumah atau perumahan yang aman. "

BAGIKAN ARTIKEL INI KE TEMAN ATAU SAUDARA ANDA