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By: Betty L. Burnett, Thu Jan 21st, 2010
Observe how the muscles of the pelvic area improves the quality of your relationships and frees you from many health problems. We teach you how to train this part of your anatomy.
The lack of muscle tone affects not only your abs. Tone the muscles of your pelvic floor is as important as the rest of the body, because the tone of this area depends on the quality of your sex, your appearance and prevent loss problems.
The French gynecologist Kegel was the first to talk about the importance of keeping toned area of female anatomy. Hence the famous "Kegel exercises" or "kegels" simple and easy to practice at any time, anywhere.
Be strong your pelvic muscles can also dramatically improve your sexual relationships, as both conseguiréis many more feelings. Rejuvenate this area will also improve its tone will increase self-esteem and make you feel more sexy and enjoy sex more.
Start your train!
The pelvic floor is all muscle and ligament formations that acts as a supportive barrier to keep the lower genito urinary tract in an appropriate anatomic position to complete their tasks properly.
The first to speak of the pelvic musculature was Arnold Kegel in the 40s. This doctor developed exercises, kegels, to help women with urinary incontinence. Designed to strengthen and allow voluntary control of pubococcygeus or Pelvic, then some of the patients of Dr. Kegel discovered that the exercises were a pleasant side effect: increased sexual enjoyment.
Indeed, these exercises help you become more aware of sensations in the genital area, increases circulation in the area, facilitate childbirth, restore muscle tone in the vagina after giving birth and help increase arousal and sexual pleasure .
How to find your Pelvic muscle. Sit on the toilet and try to stop and start the flow of urine without moving your legs. Your Pelvic muscle is the flow on and off. Do it just to identify the muscle, not hold urine during exercise.
Toning:
Kegel slow: Pelvic muscle contracts as you did to stop the urine, count slowly to 3 and relax.
Kegel fast:
muscle contracts and relaxes as fast as possible.
Inside and outside:
strip all your pelvic floor inward as if you absorb water in the vagina, then pushes it out as if you tried to remove it.
Tighten: imagine you're holding something in your vagina (may be a finger or his penis), hold 3 seconds and relax.
Evita.
Contract your abdominal muscles, buttocks or hips.
Many times.
Start making ten of each of these exercises at least three times a day. Each week, increase the number of times and repetitions, you can make them at any time and in any situation.
It's hard.
It's normal, at first it is difficult to locate the pelvic muscles and lack of tone makes you more difficult to contract them. Make them at your own pace and you will soon gain strength.
Best of Kegel exercises or pelvic floor work is also tone your muscles for sex. With the continuous application of Kegel exercises, the vagina shrinks and is gaining strength, allowing it to play a lot during sex, if you talk to your man and is associated with you for this practice, he might well take for generic viagrawith the consistency of your penis you can practice more. With a strong pelvis, increasing your control, you will achieve more and better orgasms, and also enjoy your man.
If you can get your vaginal walls voluntarily, you and your partner you can feel a lot more insight, you will have much more friction and you push and hold his penis, giving much more pleasure.
The enemies: the overweight, sedentary lifestyle, age ...
With the birth, age, physical inactivity, overweight and even chronic urinary tract infections, vaginal muscles gradually lose tone and strength, resulting in a loss of pleasure during sex. Do your pelvic exercises every day, especially after giving birth, will ensure good muscle tone and a sense of rejuvenation of the area.
Another very sexy idea to learn to exercise the vaginal muscles is to use a vibrator. Try to hold your vagina and relaxes, gradually increasing the retention time. Then practice with his penis, but explain what you do not think that you've been trying new things with other ...
Also for them. Men can practice Kegel exercises to improve their sexual relationships. With these practices get control or delay his erection, which is particularly important when there are problems with premature ejaculation or simply want to prolong the orgasm. They are also recommended to control incontinence after prostate surgery.
The positions will not only provide control and body awareness, including your genital area, but require the participation of the pelvis and muscles.
To correctly perform any asana is necessary to place the pelvis in neutral, ie, slipping slightly upward pubis and sacrum down. Make this gesture usually cost a lot at first, especially when we have little body awareness, but once integrated into our position, makes us aware of this important part of our body.
In addition to the positions and technique, yoga works specifically the pelvic floor through bandhas or closures, heavy special positions to retain the energy generated by respiration. Mula bandha is the closure of pelvic area, which is done by raising and contracting the pelvic muscles. This not only strengthens the muscles of the area but full of energy and makes us aware of it.
The bands are made statically with pranayama or yogic breathing, or during the performance of asanas or exercises. For example, in yoga Asthanga, mule bhanda is essential to make the jumps.
Betty L. Burnett
2849 Deans Lane
New York, NY 10011