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Vagina को 30 दिन में टाइट करने की एक्सरसाइज | Vagina Tightening Yoga Exercise | Kegel Exercise
Vaginal Tightening | Loose Vagina | Pregnancy के बाद ढीली वजाइना से परेशान
Tighten Loose Vagina? | ढ़ीली योनि को टाइट कैसे करें जानें कारण,लक्षण,और इलाज
There are few exercises which every woman must know and must do. Kegel’s exercises are one of them. These exercises can give support to your pelvic organs, tighten a loose vagina and prevent anal and urinary incontinence.
Kegel exercises can be done at any time and in any position, sitting, standing or lying down. You can do them while you are eating, sitting at your desk, driving, or even when you are resting
how to do Kegel exercises the right way, for tight vagina
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TO see more health kendra Exercises by playlist :-
How to Reduce Belly & Thigh Fat। Belly , Jangho ki charbi khatm | पेटऔर जांघो चर्बी कम करने की कसरत
How to Lift and Tightening Breast Easy Home Workout | Breast ko Lift Kare | ब्रैस्ट को टाइट करे
How to Vagina Tight At Home | Vagina Ko Tight Kaise Kare | वजयना को टाइट कैसे करे
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“Hi everyone! Welcome back to our channel. Today, we’re going to talk about something really important for new moms: Kegel exercises and how they can help you get your body back after having a baby.”
Host: “First, what are Kegel exercises? Well, these are exercises that strengthen the muscles in your pelvic floor. These muscles support important parts of your body like your bladder, uterus, and rectum.”
Host: “After pregnancy and childbirth, those muscles can become weak or stretched, which is totally normal. But the good news is that by doing Kegels regularly, you can tighten and strengthen those muscles again!”
Host: “Let me walk you through how to do Kegel exercises step by step.”
Find the right muscles:
“The first thing you need to do is identify the muscles you’re going to work on. A simple way to do this is by stopping your urine flow when you’re going to the bathroom. Those muscles you use to stop it? Those are your pelvic floor muscles!”
[Disclaimer text: Don’t actually do Kegels while urinating, just try this to find the muscles!]
Get in a comfortable position:
“Start by sitting or lying down. As you get used to these exercises, you can do them standing or even while walking!”
Start the exercise:
“Now, imagine you’re trying to hold in urine or gas. Squeeze those pelvic floor muscles and hold for 3 to 5 seconds. Then, slowly relax.”
[Demonstrate squeezing and releasing on camera.]
Repeat:
“Do this about 10 times in a row. Try to repeat the whole set of 10 squeezes at least 3 times a day.”
Host: “So, why should you do Kegel exercises after having a baby? There are some amazing benefits!”
Improved bladder control:
“Kegels can help prevent or reduce accidents like leaking urine, which is pretty common after childbirth.”
Better muscle tone:
“They can also help tighten your vaginal muscles, which may have become a bit stretched during delivery.”
Faster recovery:
“If you had any tearing or an episiotomy during childbirth, Kegels can speed up your recovery.”
Support your organs:
“Kegels help keep your pelvic organs, like your bladder and uterus, in place, reducing the risk of something called pelvic organ prolapse, where they start to sag into the vagina.”
Host: “Now you might be wondering: ‘How long until I see results?’ If you do Kegels consistently, most people start to notice a difference in about 4 to 6 weeks. But for the best results, keep it up for 3 months or more.”
Host: “Remember, everybody is different, so don’t be discouraged if it takes a little longer for you. The key is to stay consistent!”
Host: “Here are a few quick tips to make sure you’re doing Kegels correctly:”
Don’t use your stomach, thighs, or butt muscles:
“Focus only on your pelvic floor muscles! If you’re tightening anything else, you’re doing it wrong.”
Breathe normally:
“Don’t hold your breath while you’re doing Kegels. Relax and keep breathing.”
Stay consistent:
“Just like any other exercise, consistency is key! Try to make Kegels a regular part of your day – you can do them while sitting at your desk, watching TV, or even lying in bed.”
Host: “And that’s it! Kegel exercises are simple but super effective for helping your body bounce back after childbirth. Whether you’re just a few weeks postpartum or it’s been a while, it’s never too late to start working on your pelvic floor health.”
Host: “If you found this video helpful, make sure to hit the like button and subscribe for more tips on women’s health. And if you’ve got any questions or experiences with Kegels, drop a comment below – we’d love to hear from you!”
“Thanks for watching, and we’ll see you next time!”
Looking to increase your “dragon’s” strength by 2 inches? Try these 30-minute kegel exercises! You’ll feel the burn and see the results in no time.
To engage your pelvic floor during workouts, start by focusing on contracting the muscles in your pelvic area as if you were stopping the flow of urine midstream or lifting your pelvic organs slightly upward. Maintain this contraction while breathing normally and without clenching your buttocks or abdominal muscles too tightly. The key is to create a gentle, but noticeable, tension in your pelvic floor muscles throughout your workout, which can help improve core stability, prevent leaks, and enhance overall strength and support in the pelvic region.
Disclaimer :
The workouts provided on this channel are for general information and educational purposes only and are not intended to be a substitute for professional medical advice, diagnosis, or treatment. The information provided on this channel is not intended to diagnose, treat, cure, or prevent any disease. Any use of the information provided on this channel is at the user’s own risk. Always use caution and listen to your body when engaging in any physical activity. If you experience any pain or difficulty with any exercises, stop immediately and consult a healthcare professional.
Host: “Hi everyone! Welcome back to our channel. Today, we’re going to talk about something really important for new moms: Kegel exercises and how they can help you get your body back after having a baby.”
Host: “First, what are Kegel exercises? Well, these are exercises that strengthen the muscles in your pelvic floor. These muscles support important parts of your body like your bladder, uterus, and rectum.”
Host: “After pregnancy and childbirth, those muscles can become weak or stretched, which is totally normal. But the good news is that by doing Kegels regularly, you can tighten and strengthen those muscles again!”
Host: “Let me walk you through how to do Kegel exercises step by step.”
Find the right muscles:
“The first thing you need to do is identify the muscles you’re going to work on. A simple way to do this is by stopping your urine flow when you’re going to the bathroom. Those muscles you use to stop it? Those are your pelvic floor muscles!”
[Disclaimer text: Don’t actually do Kegels while urinating, just try this to find the muscles!]
Get in a comfortable position:
“Start by sitting or lying down. As you get used to these exercises, you can do them standing or even while walking!”
Start the exercise:
“Now, imagine you’re trying to hold in urine or gas. Squeeze those pelvic floor muscles and hold for 3 to 5 seconds. Then, slowly relax.”
[Demonstrate squeezing and releasing on camera.]
Repeat:
“Do this about 10 times in a row. Try to repeat the whole set of 10 squeezes at least 3 times a day.”
Host: “So, why should you do Kegel exercises after having a baby? There are some amazing benefits!”
Improved bladder control:
“Kegels can help prevent or reduce accidents like leaking urine, which is pretty common after childbirth.”
Better muscle tone:
“They can also help tighten your vaginal muscles, which may have become a bit stretched during delivery.”
Faster recovery:
“If you had any tearing or an episiotomy during childbirth, Kegels can speed up your recovery.”
Support your organs:
“Kegels help keep your pelvic organs, like your bladder and uterus, in place, reducing the risk of something called pelvic organ prolapse, where they start to sag into the vagina.”
Host: “Now you might be wondering: ‘How long until I see results?’ If you do Kegels consistently, most people start to notice a difference in about 4 to 6 weeks. But for the best results, keep it up for 3 months or more.”
Host: “Remember, everybody is different, so don’t be discouraged if it takes a little longer for you. The key is to stay consistent!”
Host: “Here are a few quick tips to make sure you’re doing Kegels correctly:”
Don’t use your stomach, thighs, or butt muscles:
“Focus only on your pelvic floor muscles! If you’re tightening anything else, you’re doing it wrong.”
Breathe normally:
“Don’t hold your breath while you’re doing Kegels. Relax and keep breathing.”
Stay consistent:
“Just like any other exercise, consistency is key! Try to make Kegels a regular part of your day – you can do them while sitting at your desk, watching TV, or even lying in bed.”
Host: “And that’s it! Kegel exercises are simple but super effective for helping your body bounce back after childbirth. Whether you’re just a few weeks postpartum or it’s been a while, it’s never too late to start working on your pelvic floor health.”
Host: “If you found this video helpful, make sure to hit the like button and subscribe for more tips on women’s health. And if you’ve got any questions or experiences with Kegels, drop a comment below – we’d love to hear from you!”
Host: “Thanks for watching, and we’ll see you next time!”
