Cách Tập Kegel Đúng Cách Dành Cho Nữ Giới

<tc>The Correct Way To Do Kegel Exercises For Women</tc>

Welcome to Rung Rung's blog on how to do kegel exercises properly for women! If you are looking to improve sexual health, increase stamina and libido, or simply add a healthy daily routine to your life, then kegel exercises are definitely worth considering. . 

In this article, we'll cover everything you need to know about kegel exercises - from what they are and how to do them correctly, to all their benefits for urinary incontinence and strengthening the pelvic floor muscles. So sit back, relax and dive into the world of kegels!


What is a kegel exercise?

Kegel exercises are a type of exercise that targets the pelvic floor muscles. These muscles support your uterus, bladder, small intestine, and rectum. When these muscles become weak or damaged due to childbirth, aging, or other factors, it can lead to urinary incontinence (urine or stool leakage) and sexual health problems. sex.

The good news is that kegel exercises can help strengthen these vital muscles. They involve repeatedly contracting and relaxing the pelvic floor muscles over time until they become stronger. To determine the right muscle group for kegels, try stopping urination midway - those are your pelvic floor muscles!

Bài tập Kegel là một loại bài tập nhắm vào các cơ sàn chậu. Những cơ này hỗ trợ tử cung, bàng quang, ruột non và trực tràng của bạn

To properly perform a kegel exercise, you need to contract your pelvic floor muscles for 5 seconds while breathing normally, then relax for another 5 seconds without holding your breath.

Since kegel exercises require no equipment and can be done anywhere at any time once you get used to doing them correctly, they are a great addition easy for any daily routine!


What is the best way to do kegels?

Kegel exercises are simple to do, but it is essential to do them correctly for maximum benefit. Follow these steps to do kegel exercises properly:

  1. Identify your pelvic muscle group: The first step is to identify the right muscle group. To do this, while urinating, try stopping and starting the flow of urine a few times in a row. The muscles you use during this process are the pelvic floor muscles.
  1. Relax: Once you've identified the right muscle group, empty your bladder and lie down or sit comfortably with your legs relaxed.
  1. Squeeze and hold: Tighten the muscles you identified earlier by imagining that you are trying to stop yourself from urinating; Hold it for three seconds before releasing.
  1. Repeat: Start with ten squeezes and hold at least three times per day until your pelvic floor is strong enough over time.
  1. Gradually increase duration and frequency: As your pelvic floor muscles strengthen, gradually increase both how long you can hold each push (up to 10 seconds) and how often (up to 50 seconds) push per day).

By following these easy steps on a daily basis, women can reap all the benefits of kegel exercises - stronger orgasms, higher libido levels higher, stamina increases - this ultimately leads to better overall sexual health!


Benefits of kegels for women?

Kegel exercises, also known as pelvic floor exercises, offer countless benefits to women. These exercises help strengthen the muscles that support the bladder, uterus, and rectum. By doing regular kegel exercises, women can improve their sexual health by increasing stamina and libido.

Bằng cách thực hiện các bài tập kegel thường xuyên, phụ nữ có thể cải thiện sức khỏe tình dục

One of the main benefits of kegel exercises is that they can help with urinary incontinence. Urinary incontinence is a common problem in women who have given birth or are going through menopause. Kegel exercises work by strengthening the pelvic floor muscles that help prevent urine leakage.

Another benefit of kegel exercises is improved vaginal health. By strengthening the pelvic floor muscles, women may experience increased blood flow to this area, which can lead to better lubrication during intercourse.

Kegel có thể dẫn đến việc bôi trơn tốt hơn trong quá trình giao hợp.

Moreover, the habit of regular kegel exercises contributes significantly to the management of overall feminine hygiene. Women who make it part of their daily routine often report feeling more confident about their bodies and have better control over bladder secretions, especially after childbirth or surgery. art.

There are many benefits associated with doing kegel exercises on a regular basis. These simple yet effective exercises not only boost libido and stamina but also boost confidence levels and promote healthy living habits for every woman out there!


Strengthen your pelvic floor muscles with kegel exercises

Strengthening the pelvic floor muscles is one of the main benefits of kegel exercises for women. These muscles play an important role in supporting the pelvic organs and maintaining bladder control, but they can weaken as a result of aging, pregnancy, childbirth, or obesity.

Kegel exercises involve repeatedly contracting and relaxing the pelvic floor muscles. This helps to improve their strength and endurance over time. When taken correctly and consistently as part of your daily routine, kegels can effectively prevent or reduce urinary incontinence, uterine prolapse, sexual dysfunction, and other problems. other related topics.

Kegel có thể ngăn ngừa hoặc giảm hiệu quả chứng tiểu không tự chủ, sa dạ con, rối loạn chức năng tình dục

To get started with kegel exercises to strengthen your pelvic floor muscles, first identify the right muscles by stopping urinating halfway through or squeezing the muscles that keep you from bloating. Once you've identified these muscles, lie comfortably on your back with your knees bent or sit up straight with your feet flat on the ground.

The next step is to contract these muscles for 5 seconds while breathing normally without straining any other part of the body. Release for an additional 5 seconds before repeating this cycle at least 10 times per session. Gradually increase both the duration and the number of repetitions as you get better.

Make sure not to hold your breath during contractions or press down instead of lifting as this can strain the abdominal muscles instead of working the pelvis!



Kegel exercises are a simple yet effective way for women to improve their pelvic health and enhance their sexual experience. By learning how to properly engage and strengthen the pelvic floor muscles through daily kegel exercises, women can increase their stamina and libido while also preventing urinary incontinence. The benefits of these exercises extend beyond the physical; It can also help boost confidence and overall happiness.

Các bài tập Kegel là một cách đơn giản nhưng hiệu quả để phụ nữ cải thiện sức khỏe vùng chậu và nâng cao trải nghiệm tình dục

It's important to note that every woman's body is different, so it can take some time and practice to find the kegel exercise that works best for you. However, by making them a consistent part of your routine, you'll reap the rewards of both physical health and intimate relationships.

So why not try kegel exercises? Your mind, body and partner can thank you.

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