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Kegels and abdominal core exercises that help you recover, strengthen and tone your abdominal and pelvic floor muscles. Physio Michelle from guides you through these safe deep abdominal and pelvic floor core exercises that strengthen, firm and tone without straining your pelvic floor or lower back. This exercise routine is ideal if you’re a beginner looking for a safe core exercise workout and especially after pregnancy and childbirth, with prolapse concerns, weak pelvic floor muscles or after hysterectomy recovery.

Core Abdominal Exercises for Beginners Routine
Kegel Exercises for Beginners

Kegel exercises help you strengthen your pelvic floor muscles. Your pelvic floor muscles should work with your deep abdominal core muscles to provide a natural corset to support your spine and pelvic joints. Women often lose abdominal core and pelvic floor strength after pregnancy, childbirth and with menopause. Some women are unsure about which core exercises are safe with pelvic prolapse, incontinence or after pelvic surgery (prolapse or hysterectomy).

This simple abdominal core and pelvic floor routine helps you safely restore your strength and tone to flatten your tummy and firm up your pelvic floor. Additional benefits include; increased core muscle control for managing lower back and/or pelvic joint pain along with improving your bladder and bowel control.

#kegels #abdominalexercises #coreexercises

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Paano gawin ang kegel exercise ?

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kegel exercises consist of repeatedly contracting and relaxing the muscles that form part of the pelvic floor. Let say you are going to urinate, as you are peeing the muscles you can squeeze to stop the urine mid stream, well those are your kegel muscles. Side note, you shouldn’t be doing that frequently when you are going pee, that’s not good for you.

Squeeze and contracting these muscles regularly are actually really good for women to regain some pelvic strength, especially if you have gone through pregnancy and childbirth, been overweight and aging. Also, if you have frequent urination, exercises can help control that

Now theres a sexual component comes from a study that indicates women doing pelvic floor exercises were orgasming easier and more intensely but the verdict is still out on that one.

However, the benefits of pelvic floor exercises are great for small bladder and urine issues. . And they are easy to do, you can literally be doing them “RIGHT NOW.” you can incorporate them into your daily routine, 3x times a day, whether you are watching tv or at your desk.
What are Kegel exercises?

In the late 1940s, a doctor called Arnold Kegel developed special exercises to deal with stress incontinence (the inability to control natural discharges of urine or faeces) during pregnancy and after delivery. While stress incontinence is temporary and reversible, many experts believe that Kegel exercises may prevent and reduce some types of incontinence in people of all ages and both sexes.

The idea behind these exercises is to strengthen the vaginal, urinary and anal muscles. Thus Kegel exercises are prescribed to overweight or menopausal women where urinary incontinence may be a problem. As an added benefit, these exercises can also boost your sex life as toned muscles make sexual intercourse less painful and more pleasurable.

How to do Kegel exercises

Here are some easy exercises you can try for yourself:

When passing urine, try to stop the flow mid-stream. You are using the front part of the pelvic muscles around the urinary and vaginal area to do this. Count to three, then relax and restart the flow. Practise this repeatedly.
Imagine you are trying to hold back a bowel movement by tightening the pelvic muscles around the anus. Do this without tightening the muscles of your legs, buttocks or abdomen. Keep trying till you get it right.
Now try tightening the pelvic muscles from back to front and count to four slowly. Then release them. Do 100 repetitions, thrice a day. It will take just about two minutes each time.
Remember, if you are doing this during pregnancy or after childbirth, do as many as you can. You can do these exercises while sitting, standing or lying down. Waiting in line at the supermarket? Now’s the time to do these exercises!

Repetition will work wonders and you will see the difference after just a few weeks. Ask your gynaecologist if you have any doubts or to check that your technique is correct.

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We’re going to talk you through how to do kegel exercises. They’re very important to make sure you pelvic floor stays nice and strong both during pregnancy and continue to do them after pregnancy to help re-strengthen the pelvic floor. You can do this lying down or in a comfortable seat which is how will demonstrate this today.

Sitting up nice and comfortably you’re going to take your hands onto your legs take a deep breath in and as you exhale see if you can very gently feel sensation of your pelvic floor lifting up inside of you. As you inhale let it relax and as you exhale you’re going to draw in and up. The sensation is going to be like you are stopping the flow of urine when you’re going to bathroom. You’re not going to hold it for too long you’re just going to do gentle following your breath. You always want to make sure you’re not squeezing your stomach or your butt, you want to really see if you can isolate the pelvic floor as you’re doing the exercise. You want only want to do about 10 reps maybe three times a day if you overwork the pelvic floor, overtone the pelvic floor it can become fatigued and you can have a problem with incontinence. Or you can make it too tight and there can be some tearing of the muscle when that happens.

After you’ve done your 10 reps just let pelvic floor relax and breathe gently.

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I am often asked if Kegel exericise devices work. It depends on the user. Bottom line, if you are doing kegels incorrectly then a device won’t help but if you are doing kegels well and like feedback or gamification then devices can be great!

A great way to learn how to do kegels correctly and make them more effective is in my Kegel Mojo program. Head over to vaginacoach.com and look in Programs

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Do you do Kegels? Every woman should, says Sara Haley, Lifescript Fitness Expert. That’s because pregnancy can weaken these muscles that support your bladder, uterus and other vital digestive organs.

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⚫جميع برامجي التدريبية :
⚫جميع المكملات والادوات اللي بستخدمها وانصح بها ..

✔⚫االواي برو تين :
✔⚫االواي برو تين 2 :
✔⚫الملتي فيتامين :
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⚫ ادوات التدريب اللي بستخدمها ..
✔⚫الحلقات الخشبيه :

✔⚫كيبل القاومه المطاطي:

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⚫ الادوات اللي بستخدمها للتصوير ..
✔⚫;الكاميرا اللي بستخدمها..canon 750d

✔⚫المايك اللي بستخدمو للكاميرا..

✔⚫الاضاءه اللي بستخدمها..

✔⚫حامل الكاميرا اللي بستخدمو ..

✔⚫المايك اللي بستخدمو لجهاز الكمبيوتر..

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⚫ فيس بوك :
⚫ انستجرام :
#Waseem_Fitness
#وسيم_فتنس
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الهدف من تمرين كيجل هو تحسين قوة العضلات من خلال تقوية العضلات العانية العصعصية لقاع الحوض ويوصف تمرين كيجل للنساء الحوامل لاعداد الحوض للشد الفسيولوجي في المراحل الاحقة من الحمل والولادة المهبلية. ويقال أن تمارين كيجل جيدة لعلاج هبوط المهبل [1] ومنع هبوط الرحم [2] في النساء ولعلاج ألم البروستات والتورم الناجم عن تضخم البروستات الحميد واحتقان البروستات لدى الرجال. وقد تكون تمارين كيجل مفيدة في علاج سلس البول في كل من الرجال والنساء.[3] ويمكن أيضا ممارسة تمارين كيجل لزيادة المتعة الجنسية.
متمرن كيجل[عدل]

متمرن كيجل
متمرن كيجل هو جهاز طبي مصمم لاستخدامه بواسطة النساء لتمرين العضلات العانية العصعصية. ويوجد ثلاثة أنواع رئيسية هي : الحدائد، والينابيع، والمصابيح المطاطية. ويمكن استخدام الحدائد (أو الحديد المهبلي) بوصفها متمرن عن طريق المهبل أو كقضيب اصطناعي مهبلي أو لعبة جنسية. مصنوع من الفولاذ الصلب المقاوم للصدأ السلس، مصقولة، وله شكل أسطواني، مع انتفاخ دائري في كل نهاية. وعادة ما يزن رطل واحد (454g)، وطوله ما يقرب من 6 ¾ بوصة (17.1 سم) وقطره بوصة واحدة (2.5 سم) عند أوسع جزء. ولأن الحدائد المهبلية مصنوعة من الفولاذ المقاوم للصدأ، فهي غير مسامية، ويمكن تنظيفها بقطعة قماش مبللة بالماء والصابون الخفيف والماء. وتصنع أجهزة الزوائد من البلاستيك، ويمكن إزالة الزوائد للسماح بالمقاومة التدريجية. وتسمح هذه بالضغط المباشر ضد المقاومة. ميزة أجهزة المصابيح المطاطية هو أنها توفر التغذية بصرية مرتدة (عن طريق مقياس) مقدار الضغط الذي يتم تطبيقه.
الفوائد بالنسبة للنساء[عدل]
تؤدي غالبا عوامل مثل الحمل والولادة، والشيخوخة، وزيادة الوزن، والعمليات الجراحية في البطن مثل القيصرية، إلى ضعف عضلات الحوض. ويمكن أن يتم إما عن طريق الفحص الرقمي للضغط المهبلي أو باستخدام مقياس أداة قوة الانقباضات الطوعية لعضلات أرضية الحوض لكيجل. وتفيد تمارين كيجل في استعادة قوة عضلات أرضية الحوض في مثل هذه الحالات.
سلس البول[عدل]
يمكن أن تشمل الآثار المترتبة على ضعف عضلات الحوض سلس البول أو سلس الأمعاء، والتي قد تكون ساعدت من خلال التعزيز العلاجي لهذه العضلات. خلص تحليل تجميعي لتجارب عشوائية محكومة بواسطة مؤسسة كوشرين إلى أن تدريب عضلات قاع الحوض يكون في المرحلة الأولى من برامج الإدارة للنساء المصابة بسلس البول. تأثير العلاج قد يكون أكبر من النساء في منتصف العمر (في 40 و50) مع التأكيد على سلس البول وحده.[4]
هبوط الحوض[عدل]
كثيرا تستعمل هذه التمارين للمساعدة على منع هبوط الحوض. وقد خلص تحليل تجميعي لتجارب عشوائية محكومة بواسطة مؤسسة كوشرين إلى أن “هناك بعض التشجيع من دراسة جدوى أن تدريب عضلات قاع الحوض، بواسطة أخصائي العلاج الطبيعي لأعراض النساء في بيئة خارجية، قد يقلل من حدة الهبوط”.[5]
الفوائد للرجال[عدل]
على الرغم من أن التمارين يستخدمها النساء أكثر، فيمكن للرجال استخدامها أيضا. وتستخدم تمارين كيجل لتقوية العضلات العانية العصعصية والعضلات الأخرى في غشاء الحوض. يمكن أن تساعد تمارين كيجل في تحقيق انتصاب أقوى للرجال وكسب مزيد من السيطرة على القذف.[6] والهدف من هذا قد يكون مماثل لهدف تمارين النساء المصابات بضعف قاع الحوض : لزيادة السيطرة على الأمعاء والمثانة والوظيفة الجنسية.
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Maintaining the pelvic floor is important for a number of reasons. Dr. Barb explains how to do Kegel exercises for best effect.

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You might think Kegels are just for ladies, but Regina shows they’ve got certain…uses for the fellas.

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Regina Hall & Conan Do Kegel Exercises Together | CONAN on TBS

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Intimina’s Medical Advisory Board Susan Wysocki describes the vaginal changes that can happen during and after menopause. She then explains how Kegel exercises can help reduce some of the effects of these changes.

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