Kegel Exercises for women beginners|pelvic floor exercises for women|कीगेल व्यायाम करने का सही तरीका
Hello friends,
My name is Dr. Abdul Avval Khan (B.H.M.S.)
Classical Homoeopath.
#kegelexercisesforwomen #pelvicfloorexercisesforwomen #pelvicfloorexercises #pelvicfloormuscles #nonequipmentworkout #5minuteworkout
How to do Kegels
Your pelvic floor muscles are located in layers between your legs where you sit. The pelvic floor muscles wrap around the 3 openings in the female pelvic floor.
There are 3 steps for doing your Kegel exercises correctly.
Step 1.
The first step involves tightening the anus as if stopping gas from passing. The anus tightens and buttocks should stay relaxed. Tighten the anus and lift it inwards to feel a squeezing sensation around your anus.
Step 2.
Tighten and squeeze the entrance to the vagina as if you’re closing it shut and at the same time try to lift your vagina inwards.
Step 3.
Tighten the opening where the urine comes out. You may feel the anus and vagina tightening, if you do this is correct
Now relax your pelvic floor muscles back to resting.
Combine steps 1-3 for correct Kegel exercise technique
*Sit tall
*Breathe normally
* Tighten your anus and vagina, lift them both in and upwards towards your navel and tighten and squeeze as if you’re stopping the flow of urine at the front
*Relax your pelvic floor back to resting
How Many Kegels for Beginners?
Start out during the first couple of days doing 1-2 doing gentle Kegel exercises in a row. Focus on correct technique correct. As your technique improves progress by doing a few more Kegels and start to hold your exercises a little longer.
If you can do 2 Kegels in a row for 3 seconds, this is the number of exercises you start with, 2 exercises holding each exercise for 3 seconds. Take a break of up to 10 seconds before doing your next exercise.
Try to repeat this routine 3 times a day.
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