Часто женщины на консультациях жалуются на то, что упражнения Кегеля не помогают.
Да, это так.
Почему это происходит?
Мы, инструктора по интимной гимнастике, условно делим вaгинaльный канал на три отдела:
1. вход
2. серединка
3. верх.
‼️Да, упражнения Кегеля работают, но только с мышцами входа‼️поверхностной мускулатурой.
А если у вас есть:
– воздух, хлюпающие звуки во время ПА и занятием спорта
– опущение первой или второй степени (матки или стенок влагалища)
– геморрой,
– недержание
– и другие женские проблемы…
Вам нужно работать с глубинными мышцами (серединка и верх) и развивать их силу изнутри.
‼️‼️‼️
Как сделать это правильно и эффективно?
Использовать автономно-грузовой тренажер, который рекомендован гинекологами и дает 💯 результат.
Вы заметите первые результаты уже после третьей тренировки.
Ready to strengthen your pelvic floor? Discover 8 essential Kegel exercises designed specifically for beginners! In this video, we’ll guide you through each exercise with clear instructions and tips to help you achieve better pelvic health and overall well-being. Whether you’re looking to improve muscle tone, boost confidence, or enhance core stability, these exercises are your perfect starting point. Don’t forget to subscribe and hit the notification bell for more health and fitness tips!
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Before starting your exercise
Drink LUKE WARM WATER
DON’T go for COLD WATER
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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.
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Join us in this fun and informative video as we dive deep into the world of Kegel exercises. Whether you’re a beginner or a seasoned pro, this guide is perfect for anyone looking to strengthen their pelvic floor muscles for improved health and wellness.
👩⚕️ What You’ll Learn:
– The science behind Kegel exercises and their benefits
– Easy-to-follow techniques to ensure you’re doing them correctly
– Fun variations to spice up your routine
– Tips on how to incorporate Kegels into your daily life
💪 Why Kegels?
Strengthening your pelvic floor can enhance bladder control, boost sexual health, and even aid in postpartum recovery. Plus, a strong pelvic floor contributes to overall core stability!
🙌 Don’t forget to like, subscribe, and share this video to help spread awareness about the importance of pelvic health! Let’s empower each other on our fitness journeys!
🔔 Hit the notification bell to stay updated on more health and wellness tips!
🔥 BEDROOM CHARGE EXERCISE | Quick Tips for a Stronger Pelvic Floor💥 Kegel Exercise Routine
Emphasize “Improve Control” to appeal to viewers seeking practical benefits.
Benefits of Kegel Exercises
Kegel Exercises for Beginners
When to Do Kegel Exercises
How to Do Kegel Exercises Correctly
⏱️ Proper nutrition can maximize your workout effectiveness.
⏱️ Start off slow with the first exercise to warm up properly.
⏱️ Struggling? Increase rest intervals by 5-10 seconds.
⏱️ Aim for 2-3 sets consecutively, suited to your level.
🏋️ Workout Timestamps
1. 00:00 – STANDING AB TWIST
2. 00:50 – CHILD POSE
3. 01:40 – SIDE PLANK
4. 02:30 – SEATED SIDE CRUNCH
5. 03:20 – KNEELING FORWARD HIP CIRCLES
6. 04:10 -WALKING LUNGE
7. 05:00 – SIDE LYING LEG CIRCLE
8. 05:50 -WIDE LEG SIT UP
9. 06:40 -SIDE LUNGE ADDUCTOR STRETCH
10. 07:30 – LEG EXTENSION PLANK
11. 08:20 – PIGEON HIP STRETCH
12. 09:10 – SPLIT SQUATS
💬 Leave a Comment
What’s your favorite exercise from this routine? Let us know below!
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Welcome to **Raise Workout**! We’re thrilled to have you here, but before you dive into our videos, please read this important disclaimer:
**Medical Advice Disclaimer 🩺:**
The content provided on this channel, including workouts, exercises, tips, and advice, is intended for informational and educational purposes only. We are not medical professionals. Always consult with a qualified healthcare provider before starting any new fitness program, especially if you have any pre-existing medical conditions, injuries, or concerns. Your health and safety are paramount! ❤️
**Exercise Safety 🚧:**
Perform all exercises at your own risk. Ensure you are in a safe environment and use proper form to avoid injuries. If you experience any pain, dizziness, or discomfort, stop immediately and seek medical advice. Remember, it’s okay to modify exercises to suit your fitness level. Listen to your body and progress at your own pace.
**Results Disclaimer 📊:**
Individual results may vary. The workouts and routines shared on this channel are designed to help you achieve your fitness goals, but results depend on various factors, including your dedication, diet, lifestyle, and individual body response. Consistency is key!
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