Special exercises for women's health. Exercise "Butterfly" for women. How to do the classic Kegel exercise for women

It's no secret that the now popular yoga is not only a delightful stretch, but also a set of wonderful health-improving exercises for the soul and body. Exercise "butterfly"- direct proof of this, because the effect it has is amazing.

“So Simple!” will talk about the benefits of the butterfly pose for women's health. Our editors rated this exercise a “5”!

Gymnastics for women

Butterfly pose very good for a woman's health. This simple exercise helps improve blood circulation in the pelvic organs, gives health to the kidneys, and serves as a preventive measure for radiculitis and varicose veins. And most importantly, it relieves periodic female pain, softens the symptoms of PMS and makes childbirth easier. After regular practice, beautiful posture and a strong back are guaranteed!

A huge plus of this amazing exercise is that it does not require special physical training. Do it wherever you want, the main thing is to bring a mat and a great mood!

Execution technique

Important! For knee or groin injuries, you must perform the exercise with a support under your hips - a roller or a rolled towel. In addition, such a support will help those who have weak stretching. To simplify the exercise, you can sit with your back to the wall and clasp your ankles with your hands rather than your feet.

To achieve the best results, make your exercises regular. It only takes you about 5 minutes to do the butterfly, so you can easily include this essential exercise in your daily routine.

Concentrate on your breathing and remember to keep your back straight. Try this habit will charge you with energy and prepare your muscles for the stress of the day.

According to the World Health Organization, all diseases in the body occur due to poor circulation. Due to stagnation of blood, inflammation occurs, tissues change their appearance and shape. Women's diseases that arise in the pelvis are also no exception (except for infectious ones, of course). Active blood circulation in the pelvic area is hampered by a sedentary lifestyle and inactivity.

Another problem in the pelvic area in women is cellulite, which is a type of congestion. It is possible to get rid of such problems with the help of special women's yoga, during which the hip joints are opened.

During exercise, you should visualize the bone structure and listen to yourself. Exercises should be performed smoothly.

Women's yoga: description of exercises

Pelvic alignment

Lie on your back and bend your legs, but do not pull your knees to your chin; your sacrum should lie on the floor. Extend one leg, and hold the one that is bent with your hand. Relax, close your eyes, try to align your bodies as if both legs were on the floor. Breathe deeply, it should feel like the air is going all the way to your pelvis. At the moment when you feel complete symmetry, change legs.

Breeding the buttocks

Cross your legs in front of you, take a comfortable position. A small volume should be placed under the sit bones - at home, for this purpose, it is quite possible to use a thick pillow or a folded blanket. Use your hands to spread your buttocks so that only the sit bones touch the supports. Then begin to rotate your tailbones with micro movements clockwise. The movements should be slow, you should fully concentrate on the sensations - it is the tailbone that should describe circles. When this sensation is achieved, begin to move your tailbone back and forth.

This exercise for the pelvis is very effective if performed regularly - thanks to it it is possible to relieve lower back pain and train the pelvic muscles.

Butterfly

Sit in a butterfly position with your sit bones elevated. Try to spread your knees wider to the sides. Move your arms straight back, they should be used as support, while your back is perfectly straight. Relax your pelvis, feel how your knees sink to the ground under the weight of your body. Relax your body completely; your hip joints should slowly open.

Twist

To perform this pelvic exercise, you will need a belt. The sit bones are also elevated, the legs are straight and spread apart. Place the belt over your right foot and hold the belt with your left hand. Exhaling, place your right leg behind your back. Thanks to this twist, the hip joints will have the opportunity to warm up, and the muscles will be able to relax. Perform this pelvic exercise gently, keeping your back straight. Several twists should be made on each leg.

"Swing"

Get on all fours, place your palms under your shoulders, knees under your hip joints. Begin to swing your pelvis to one side. Thus, the entire weight is directed to the ilium, with exhalation it must be directed upward, and, accordingly, downward with inhalation. Gradually the hand joins the swing. Everything should rest on the pelvis. The same exercise for the pelvis should be repeated for the other leg.

“Stupas”

Spread your feet out to the sides as wide as possible. Place your arms in front of your chest or extend them up. Squat as you exhale, spreading your hips and knees out to the sides as much as possible. Pull your pelvis and tailbone forward and down. Important

breathe freely; stay in this position for 30 seconds. Thanks to this pelvic exercise, the pelvic floor is trained, which is very important for women's health.

Lunges

Now you should go down from pose No. 6, resting your hands on the floor. Do lunges on one side or the other.

“Happy Womb Pose”

Lie on your back, bend your knees. Spread your knees slightly to the sides. Roll the sacrum from side to side, as well as back and forth. This provides an excellent massage of the back and spine. Stay in this position and breathe deeply, in this position the pelvic floor muscles relax, and the female reproductive system is normalized. It is noteworthy that this pose is called “happy womb pose” in women’s yoga.

Women's yoga will help open the pelvis, improve blood circulation in this area, stretch muscles, get rid of lower back pain and improve overall well-being.

What is special about women's exercises? It would seem that there is absolutely no difference between them and men's. However, this is a strong misconception. The female body is designed more delicately. There are many areas in it that especially need additional load. Also, these areas need special attention. And in this case we are not talking about beauty, but about health.

Classmates

All parts of the female body are a finely tuned mechanism. For it to work successfully, you need to be able to activate it correctly! Exercises exclusively for women help with this.

Their main task is to influence female physiology. For example, on the wide thigh. To eliminate cellulite, normalize the functioning of the pelvic organs.

Therefore, we offer you a set of special exercises. All of them have a very correct effect on the female body, helping it to improve its functioning. Thanks to them, blood supply improves and lymph flow is activated. In addition, special attention is paid to breathing. And it even helps you lose weight! Therefore, read and follow. We are sure that an excellent result will be achieved very soon.

Exercise #1: Touching your toes

Starting position for execution: straight stance. Posture is straight, legs should be kept together.
Your arms need to be raised up as high as possible. They must be kept parallel to each other.
The shoulders are raised up, the body is as relaxed as possible.
In this position, the stomach should be pulled in strongly.
At this point, you need to make a smooth downward movement with an inclination to touch your toes. Then return to the starting position and inhale.
Repeat 10-15 times in 2 passes.

This exercise, when performed daily, perfectly relaxes the lower back. This stretches the thighs, which increases blood circulation in the pelvic part of the body. This exercise also helps correct your posture, making it straight and beautiful.

Exercise #2: Knee Rotations

Starting position for execution: lying on your back, on a flat surface. You need to lie down, straighten your back so that both shoulder blades can be felt well.
The legs must be bent at the knees at an angle of approximately 45-50 degrees.
Both feet should be on the floor at this moment; the heels cannot be lifted off. The feet are parallel to each other and connected together, the toes pointing forward.
Hands must be placed in different directions. They will serve as a support for convenience in this exercise. The head looks forward.
The exercise is performed as follows: legs bent at the knees should be turned to the right.
At this moment, the head turns to the left (in the opposite direction).
Then both the head and legs return to their original position.
From there, the legs, bent at the knees, turn to the left.
The head turns to the right at this time.
Repeat the exercise 20-25 times on each side in 2 sets.

It helps relieve tension from the spine and lower back, relax the shoulders and knee joints. This exercise also helps relieve stress and anxiety. Experts even recommend performing it under an aroma lamp lit with essential oils.

Exercise No. 3: “Butterfly”

Starting position for execution: lying on your back. Posture is straight, arms are located along the body.
Legs should be bent at the knees at an angle of 45 degrees, feet should be brought together.
After this, your knees should be spread apart and lowered as low as possible. The feet should be connected when the legs are spread.
Then bring your knees together again.
The exercise should be repeated 30-35 times in 2-3 approaches.

“Butterfly” is a simple but effective exercise. It warms up the tendons and normalizes blood flow in the pelvic organs. It also helps stretch the leg muscles and is an excellent prevention of varicose veins. If you place a strong emphasis on your heels when spreading your legs, there are more benefits. In this case, the exercise also involves the deep intimate muscles.

Exercise #4: Longitudinal stretch

Starting position for execution: lying on your back, arms spread to the sides.
The exercise is simple: you just need to spread your legs, forming a split.
Then bring them together again. The knees are straight, the back must not be lifted off the floor.
Performed 30-40 times in 2 passes.

The exercise improves stretching and engages deep muscles. In addition, it helps fight a bulging belly. This is a great exercise for your lower abs and inner thighs.

According to statistics, every second woman after 40 years he notices symptoms of prolapse genitals, which usually occurs due to a decrease in tone or a violation of the integrity of the pelvic floor muscles that hold the woman’s internal genital organs in a normal position.

Loss uterus and vagina promotes relaxation of the ligamentous apparatus of the uterus and the muscles of the anterior abdominal wall. At first, the woman does not complain, but if left untreated disease, it gradually progresses. Nagging pain appears in the lower abdomen, in the lumbar region and sacrum, and subsequently urination is disrupted (complete and incomplete urinary incontinence when coughing, physical stress, for example when lifting heavy objects), occur constipation.
The main reasons for the development of prolapse of the female genital organs:
-birth of large children (even one)
-repeated births
-complicated childbirth (for example, perineal ruptures)
- connective tissue diseases
–obesity
- non-compliance by a woman with the regime in the postpartum period (heavy physical work)
In cases of prolapse and prolapse of the uterus and vagina, a woman may be offered surgical treatment.
To prevent prolapse of the female genital organs, we offer you a set of physical exercises that will help strengthen the muscles of the pelvic floor and anterior abdominal wall.

Lying on your back, legs bent at the knees, arms along the body, bring your knees together and spread them apart.

Lying on your back, legs bent at the knees, hands behind your head - raise and lower your pelvis.

Lying on your back, your hands clasp your bent knees. On the count of one, three, four, we slowly sit down and also slowly lie down.

Lying on your stomach, simultaneously slowly raise your outstretched straight arms and legs and also slowly lower them.

"bike"

Lying on your back with your legs bent, at the same time we raise your torso and straighten your legs.

Sitting on your knees, back straight, on the count of one-two-three-four we slowly kneel down and also slowly return to the starting position.

Lying on your back, legs extended, on the count of one-two-three-four we raise the leg without bending the knee at a right angle, on the count of one-two-three-four we lower it, crossing our legs.

Lying on your back, legs extended, bring your feet together and spread them apart.

Get on all fours, arch your back up and down.

Lying on your back, legs bent at the knees, arms extended along the body. Raising the torso, we reach with our fingers to the heels.

Lying on your back, legs bent at the knees, make rotational movements with your legs.

Lying on your back, legs bent at the knees, at the same time raise your torso and legs, clasping your knees with your hands.

Exercises must be performed daily, frequency of each exercise: 15-20 times. If it is difficult for you to perform the entire set of exercises at once, reduce the multiplicity to 10 times.

Don't forget about exercise Kegel.
We remind you how to do it.
Tighten your muscles as if you want to stop urinating, count to 5, then relax. Repeat compressions up to 15-20 times. The exercise can be done while lying in bed, sitting at your workplace or on a tram, standing at the stove. This exercise helps for prevention and treatment hemorrhoids.
Good luck to you.

The article was prepared by gynecologist E.A. Khokhlova.

For a person who wants to be successful and happy, his state of health, internal harmony and beauty of the body play a huge role. Hundreds of books have been written on each item, and an interested person can easily find the information he needs. However, what concerns the intimate sphere of human life is often hidden from the common man. And this is the root of many problems and illnesses, both for men and women. In this article we will talk about women's health and, as a result, attractiveness and harmony. This is how people are designed: tirelessly caring for a healthy appearance, they often forget to take care of their inner health. This mistake is often made by women who want to be attractive. Spending a lot of time in fitness centers and paying considerable attention to training the muscles of the back, hips and abdomen, they completely forget about the genital muscles. This is an unforgivable miscalculation that can affect both a woman’s health and her sex life.

Very important muscles

The muscles located in the pelvic floor area play a significant role in the life of the fair sex. They are responsible for maintaining the abdominal organs and female genital organs in their correct anatomical state. Throughout a woman’s life, these organs and muscles experience enormous stress. Sex, pregnancy, childbirth, hormonal imbalance, age - these are the factors under the influence of which the muscles of the perineum lose strength and elasticity, become flabby, lethargic and unable to fully perform their functions.

Special gymnastics

The perineal muscles can be trained! In 1952, American gynecologist Arnold Kegel developed a series of exercises to strengthen the pelvic muscles. These exercises were intended primarily for women who suffered from disorders of the genitourinary system. They are available in any setting for every representative of the fairer sex. It is necessary to perform training several times daily. Their main advantage is that they do not require special conditions or additional training equipment. In any comfortable position, in any convenient place, while doing any activity, you can practice Kegel exercises. It is recommended to start with 3 basic exercises:
— 10 seconds quickly contract the muscles of the perineum. 10 seconds - completely relax and rest. Repeat 3 times.
- 5 seconds - quickly contract the muscles of the perineum. 5 seconds - completely relax and rest. Repeat 9 times.
- 30 seconds - squeeze and hold the muscles of the perineum. 30 seconds – relax and unwind. Repeat 3 times.

After mastering the first 3 exercises within 2 weeks, you will feel how your muscles have become stronger. But for a positive effect and the use of exercises for therapeutic purposes, constant training is required, as well as a timely increase in load.

Wumbuilding

The use of a set of exercises to strengthen the vaginal muscles with exercise equipment is called “wumbuilding”. The term comes from an abbreviation of three defining words - “vaginal controlled muscles.” In the 80s of the twentieth century, V.L. Muranivsky invented a simulator based on the pneumatic principle. This exercise machine helps to pump up the vaginal muscles using intra-abdominal pressure. Muranivsky's followers improved it and made amendments to the wumbling system. Currently, the most popular simulators are V.L. Muranivsky, Yulia Korneva and Oleg Frolov. In addition, various exercises are used: “Blinking”, “Ball”, “Geisha”, “Jade Eggs” and others.

Vumbuilding should be done with professional trainers who will monitor the correctness of the exercises and the physical well-being of the trainee. And don't forget about contraindications. Under no circumstances should you engage in such training during pregnancy, with acute inflammatory diseases or with diseases of the reproductive organs that require surgical intervention.

Complete benefit

To achieve average muscle fitness, 2-3 months are enough, but to maintain the results of training, it is not recommended to stop. Is there any point in these trainings and what exactly are their benefits? Gynecologists, urologists, sexologists, proctologists all over the world unanimously declare: “There are benefits! And what another!”

With regular training, there is an improvement in the supply of blood to the pelvic organs, their saturation with oxygen, the elimination of congestion, and the prevention of various inflammatory and tumor diseases. Hormonal levels improve, which is directly related to the continuation of the menstrual cycle and the delay of menopause. This means that a woman’s youth and her overall health are extended.

Strengthening the muscles of the perineum helps to get rid of problems associated with weakening of the pelvic muscles (urinary incontinence, hemorrhoids, uterine prolapse, etc.). It is an alternative to surgery when choosing the treatment of these diseases.

Kegel exercises are recommended for pregnant women from the second half of pregnancy. These exercises help prepare the vaginal muscles for labor stress. The more elastic the muscles, the better the vagina opens during the passage of the fetus and the fewer tears the woman in labor receives. Exercising during the postpartum period allows a woman to quickly get in shape.

And one more extremely important aspect. Trained vaginal muscles help a woman experience sexual intimacy in a new way. Sensitivity increases, orgasms are brighter and longer, sex becomes more desirable. And the new capabilities of developed muscles will definitely please your partner.

Since ancient times, women have resorted to the practice of developing intimate muscles - Chinese empresses, geishas, harem concubines, courtesans of the Ancient World. This knowledge was passed on only in certain circles, helping women of the “high circle” remain attractive and young for a long time. And modern humanity is incredibly lucky in that now every woman who strives to become healthy, beautiful and sexy can use this knowledge.