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Kegel exercises #shorts



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Best Easy 3 weight loss tips

1. Toss Out the Top

Making your sandwich with two slices of bread is so last year. Aid your slim down efforts by opting for whole-grain bread over white and preparing your sandwich “open-faced” style—the fancy name for kicking the top piece of bread to the curb. Doing so keeps about 70 to 120 calories off your plate. If losing some bread leaves your tummy rumbling, beef up your meal by munching on a cup of baby carrots or sugar snap peas. These pop-in-your-mouth veggies are loaded with fiber and water, which can help aid satiety and weight loss efforts.

2. Buy a Fruit Bowl.

You know that hitting the recommended five to nine daily servings of fruits and veggies can make it easier to slim down, but that doesn’t make it any easier to accomplish. A simple way to make it happen? Buy a fruit bowl. You’re more likely to grab fruits and veggies over less-healthy options if they’re ready to eat and in plain sight. Katie Cavuto the dietitian for the Philadelphia Phillies and Flyers, suggests keeping washed and prepared veggies like cucumbers, peppers, sugar snap peas, and carrots in the front of the fridge so they aren’t overlooked. Bananas, apples, pears, and oranges fare well as sweet snacks and should be kept on the counter where everyone can see them.

3. Eat Mindfully.

We know you love binge-watching your favorite reality series, but it’s important to enjoy your meals sitting at your kitchen table—not in front of the television. Why? Carolyn Brown, of Food trainer, told us that in addition to commercials of unhealthy food and drinks increasing our cravings, TV is so distracting that it makes it harder to realize when we’re actually satiated. Science agrees with Brown: A study in the American Journal of Clinical Nutrition found that paying attention while eating can aid weight loss efforts while distracted eating can lead to a long-term increase in food consumption.

4. Switch to Green Tea.

Green tea is packed with compounds called catechins, belly-fat crusaders that blast belly fat by revving the metabolism, increasing the release of fat from fat cells, and then speeding up the liver’s fat burning capacity. In an American Physiological Society study, participants who combined a daily habit of 4-5 cups of green boosted their exercise endurance by up to 24 percent, revving weight loss.

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KEGEL EXERCISES/ EXERCISES FOR URINARY INCONTINENCE



Many people face embarrassment because they are not able to control their urine flow or gas passing.
It can occur post pregnancy, any surgery of abdomen region, heavy body, ageing etc.
Many people also feel that their uterus is shifting downwards

Try these exercises to strengthen your muscles, which are responsible for holding your organs in their position

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EASY 5 KEGEL EXERCISES TO TIGHTEN PELVIC FLOOR | PELVIC FLOOR EXERCISE FOR WOMEN | RESULT IN 1 WEEK



How to do Kegels Exercises? (Vaginal Tightening / Pelvic Floor Exercises) –

~ Sit in a comfortable position, close the eyes, and visualize the muscles that can stop urine flow.
~ Tighten these muscles as much as possible.
~ Hold this position for 3–5 seconds.
~ Release the muscles and rest for several seconds.
~ Repeat this up to 10 times.

Causes for weaken Pelvic Floor –

Many factors can weaken the pelvic floor in women, such as pregnancy, childbirth, aging, and weight gain.

Importance of Pelvic Floor / Kegel –

The pelvic floor muscles support the womb, the bladder, and the bowels. If the muscles are weak, these pelvic organs may lower into a woman’s vagina. Besides being extremely uncomfortable, this can also cause urinary incontinence.

Do pelvic floor exercises make you tighter?

The answer is yes! If you perform Kegel exercises correctly and regularly, they will make your pelvic floor muscles stronger and tighten your vagina. You might also notice you’re having stronger orgasms. One study researched the effect of Kegel exercises after giving birth.

When you first start doing Kegel exercises, tense the muscles in your pelvic floor for a count of three, then relax them for a count of three. Keep going until you’ve done 10 repetitions. Over the next several days, practice until you can hold your muscles tense for a count of 10. Your goal should be to do three sets of 10 repetitions every day.
According to the Experts, Kegel exercises may take as long as a few months to have an effect on urinary incontinence.

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4 step kegel exercise for beginner with picture



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How to do Kegel Exercises
Make sure your bladder is empty, then sit or lie down.
Tighten your pelvic floor muscles. Hold tight and count 3 to 5 seconds.
Relax the muscles and count 3 to 5 seconds.
Repeat 10 times, 3 times a day (morning, afternoon, and night).
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