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Workout After Pregnancy – Regain Your Confidence

If you thought delivering a baby is the only labor pain you go through, think again! Workout after pregnancy is essential as a woman gains an average of 15 to 30 pounds during pregnancy period.

Why Workout?

Workouts after pregnancy help a woman to regain her original weight and boost self-esteem. It also helps her to strengthen her back muscles that bore the brunt of her labor. Moreover, her pelvic and abdominal muscles would need to be toned up as well. Most importantly, a woman needs to increase her stamina and energy levels so that she is fit enough to take care of her baby, her home and her family.

How Soon Can Postpartum Workouts Start?

Workout after pregnancy is usually recommended six weeks after normal vaginal delivery. In the meantime, one can go for light exercises such as walking, stretching and deep breathing that prepare your joints and ligaments. These exercises can gradually be increased in intensity as the baby grows and so does the mother’s stamina.

In cases where the woman had to undergo a C-section, she is advised to go easy on her workouts and enable her body to heal better by walking around at an easy pace.

Losing The Extra Baggage

Weight loss after pregnancy is a slow and gradual process. However, resorting to crash diets or rapid weight-loss programs could result in unwanted complications. It is more important to be healthy than slim in the initial postpartum months as your baby needs you the most. Pregnancy weight gain can be shed within six to eight months after childbirth. A gradual workout routine combined with a healthy diet is the best way to go about it.

Special Postpartum Workouts

Kegel workouts are special exercises designed to firm up the pelvic floor muscles and can be performed even during the pregnancy period to aid a smoother delivery. Kegel exercises are also useful in treating urinary incontinence resulting out of prolonged childbirth labor.

Kegel workouts can be done anywhere and anytime. The pelvic floor muscles comprise a ‘hammock’ of muscles that hold the pelvic organs in place. Kegel workouts involve tightening and relaxing of these muscles.

Workouts And Breastfeeding

Workouts after pregnancy do not affect the quantity or quality of breast milk in any way. However, it is advisable to feed the baby before a workout as exercising supposedly increases lactic acid in the breast milk, which the baby may not like. In addition, feeding the baby prior to a workout relaxes the breasts and makes them lighter.

Workout With Care

Follow these tips to ensure a successful postpartum workout experience.

Consult your gynecologist for a well-planned workout plan.
Wear a sports bra to avoid breast pain during workouts.
Take the help of a certified fitness expert before you perform any exercises for the first time.
Do not strain any muscles while exercising.
Drink plenty of water and fluids to avoid dehydration.
Do not compromise on your daily-recommended calorie intake.

Workouts after pregnancy help a woman to restore her strength and energy after childbirth. Workouts after pregnancy should be gradual and moderate. Kegel exercises help in tightening the pelvic muscles that become weak during delivery. Weight loss after pregnancy could be very easy if you do proper exercises after pregnancy under the guidance of your fitness trainer or a qualified therapist. If you want to regain your shape fast after pregnancy, make sure that you take adequate precautions during your pregnancy period to avoid excessive pregnancy weight gain

Kegel Exercising for Bladder Control and Enhanced Sexual Pleasure

Kegel exercises strengthen the muscles of the pelvic floor, thereby improving the urethra and/or rectal sphincter function. A regular resistance Kegel exercise program with proper technique will help decrease or eliminate stress incontinence and in many cases, enhance sexual satisfaction. This article provides the steps on “How To Kegel” and will help you understand how Kegel exercise can help you make positive differences in your life.

STEP 1 Find the right muscle to work. Tightening the right muscles on the pelvic floor is important for successful Kegel exercise. One approach to find the pelvic floor muscles is to try and stop the flow of urine midstream. Try this several times so you become familiar with the contraction feeling. Avoid contracting your abdominal, thigh or buttock muscle groups while performing the exercise.

STEP 2 Prepare for Kegel exercise. Begin your Kegel exercise regime with an empty bladder. When first starting out, take the time to perform the exercise in a quiet place where you can relax and concentrate. Try to exercise in different positions each time you perform your Kegels. For example, exercise while sitting, standing and lying. The variety of positions with the exercise will enhance full muscle strengthening.

STEP 3 Perform the Kegel exercise. Pull in the pelvic muscles and hold the contraction for a count of 3-5 seconds then relax for a count of 3-5 seconds. Repeat this process 10-15 times each time you exercise. Your Kegel exercises should be performed every day, at least three times a day.

STEP 4 Advance your Kegel program. Once you are comfortable with Kegel exercising, increase the tightening of the pelvic floor muscles and hold for a count of 10 seconds, relaxing for a count of 10. Perform 10 rounds of exercises, three times a day. Don’t lose hope! Be encouraged! Kegels can take up to 4-6 weeks to notice improvement and for some, up to 3 months to see a significant change. Remember, Kegel exercises have been shown to be 50-80% effective in improving urinary incontinence.

TIPS

It’s important to take care of yourself if you are experiencing stress incontinence. Don’t be afraid to talk with your healthcare provider about it to make sure there isn’t any underlying medical condition bringing it on. This type of incontinence is very common following childbirth as the stress of the birth may have weakened or damaged the pelvic floor.

If doing Kegels on your own is too much of a challenge, consider products that will help you perform the exercises efficiently. They work and take hardly any time out of your busy day.

Hold your squeeze until after you sneeze! Doing so will help you protect your pelvic floor muscles from further damage.

The feeling of discomfort in your abdomen or back while performing Kegel exercises is not normal. If you experience this discomfort you are probably performing the exercise incorrectly. Relax and concentrate just the pelvic floor muscles.

When performed correctly, Kegel exercises have been shown to be 50-80% effective in improving urinary incontinence. Once you have the hang of Kegel’s and see the improvement, you will find yourself performing them while in line at a store, working on your computer, driving or working outdoors!

Kegel Exercise Equals Better Sex

For many the talk of Pubococcygeus (PC) muscles and kegel exercises can bring a blush to their face. While a strong PC muscle can lead to a happy sex life that is not it’s only function in life. Kegel (kay-gill) exercises are named after the late Arnold Kegel, MD, an American gynecologist. They were developed to help women regain bladder control by strengthening their pelvic floor muscles. It has the side benefit of increasing sexual satisfaction.

It has been shown to help avoid incontinence, prolapse and hemorrhoids. The PC muscles can be weakened by childbirth, lack of use, age, hormones, neurological disorders and other causes. When the PC muscles are weakened, they become unable to completely support the bladder, then gravity takes over and the bladder “sags”. This will result in a change in the angle of the “bladder neck” and subsequently incontinence. Kegel exercises are designed to strengthen the muscles of the pelvic floor that support the bladder and close the sphincters (urethral or anal muscles that contract to stop urine, gas, or stool). By doing kegel exercises you can avoid invasive surgery that can be costly and painful; it will bring back virginal tightness while treating and preventing urinary incontinence.

Women using regular kegel exercises have better bladder control and enjoy more a gratifying sex life. Dr Kegel, in 1952, published a report that claimed women who do the exercises would become more frequently, more easily and more intensely orgasmic! These are the muscles that contract rhythmically during an orgasm.

Kegel exercises involve the alternating flexing and relaxing of the muscles that make up the pelvic floor. First you must correctly identify the muscle group used in the exercise. This is just as easy as going to the bathroom since these are the same muscles used to control this bodily function. The exercises consist of the regular clenching and unclenching of these muscles. Tense the muscles used to stop the flow of urine, hold this for a count of ten and then relax. This exercise is best done 3 times a day, flexing and relaxing 10 times for each set. Squeezing the pubic muscles rhythmically will take focus and time. If a woman is being treated incontinence, she can start with 50-60 repetitions, 3 times a day. As the muscle strength improves, she can then do up to a hundred a day, spread throughout the day.

So now you know all about the PC muscle and the kegel exercise to strengthen them. You should also be prepared to deal with incontinence and most importantly improve your sex life. As with all fitness routines you should consult your physician before making any changes. Good luck and good health.

Improve Female Ejaculation

Kegel exercises were originally created to help women strengthen their PC muscles, to help stop urinary incontinence after childbirth, when the PC muscle has been stretched out. The Kegel exercise turns out, has sexual benefits also.

Since female ejaculate originates and emanates from the urethra, the fluid is mixed with a little pee. Men cannot pee and ejaculate at the same time. When a man is about to ejaculate, the opening to the bladder closes, making peeing impossible.

A woman on the other hand, is able to ejaculate and pee at the same time. Frequently that feeling of peeing and oncoming orgasm are confused. Pee before any sexual activity – you want to think about G-gasms and ejaculations, not peeing.

Kegel exercises are a good way to help control the peeing/ejaculating problem. Spend about a month training your muscles. This has the added benefit of greatly increasing the intensity of your orgasms, as the vaginal muscles become very strong with repeated Kegel exercises.

These exercises strengthen a set of muscles known as the pubococcygeus or PC muscles. They are the muscles that both men and women use to stop the flow of urine. They are also the same muscles that contract and expand during orgasm.

Ladies, There are three reasons you should do your Kegel exercises.

First, a strong PC muscle will help you overcome the “have to pee” feeling during the G-gasm Method.

Second, with the PC muscle stretched out, less of the vagina and G-spot area is in direct contact with the penis and therefore receives less stimulation – less fun for you and the man.

Thirdly, a well-toned PC muscle will give you a powerful ejaculation. Keep the PC muscle exercised with Kegels – you will have greater blood flow to this area, and the greater ability to become aroused and feel sexual pleasure.

The great thing about doing Kegel exercises is that no one knows you are doing them, do them while driving, standing in line at the bank, etc. While you can do all sorts of variations, the basic Kegel exercises are:

Contract your PC muscles. Hold initially for a count of five; build up gradually to a count of twenty. Repeat ten times and practice daily. Like with all muscles you are better off building the PC muscle slowly and regularly.

You can also add quick Kegels, contracting and releasing the muscle for ten seconds. Relax for a few moments and then do it again.

Try a “rolling” Kegel with your PC muscle, squeeze only at the entrance to your vagina initially, and then rolling the contraction up the length of your vagina and back down.

About the Author:

Sex educator Jani, is the author of “G-gasm Method: The Ultimate Guide to the G-spot Orgasm” – and “Tonight’s The Night … Your Ultimate Guide to Sexy, Kinky Things to do With Your Lover”

Please visit Jani’s blog to learn more about the G-gasm Method and more info about Female Ejaculation.

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How Kegel Exercises Can Benefit Any Woman

Ever wonder how, as a woman, you can help to strengthen your orgasms, without interference from some female Viagra-like pill or other contraptions or inconvenient methods the help strengthen the vaginal response? Not only that, also want a way to help prevent a common female problem with age – stress induced incontinence (the inability ot hold urine in too long)? Well, you’re in luck, because Kegel exercises will help you with both.

In the 1940’s, Dr. Arnold Kegel, a gynecologist, recommended these exercises for his patients to avoid stress incontinence after childbirth. Thus, the name, Kegel exercises persists today.

Women often have problems with stress incontinence in the time after childbirth as well as in older age, and Kegels really help keep that in check and even prevent it, since the muscles controlling the urine flow are in shape.

There are other reasons for doing Kegel exercises as they increase circulation to your vaginal and rectal areas. For women who are pregnant, Kegel exercises can speed healing from an episiotomy done during childbirth. Also, Kegel exercises can reduce the chance of developing hemorrhoids from childbirth.

A Kegel exercise consists of a squeezing and lifting action of your vaginal wall muscles. While doing a Kegel exercise, do not tighten your tummy, buttocks or leg muscles. Hold the Kegel exercise for about 10 seconds then relax for a few seconds.Kegel exercises should be done in sets of ten, three or four times during the day. When you first start, just do a few at a time, several times a day, then work your way up to sets of ten.

Kegel exercises will assist a pregnant woman to have an easier delivery as the pelvic floor muscles will be more toned. The likelihood of tearing during delivery will be reduced.

Another approach to determine if your pelvic floor muscles are in good shape is to try to stop your urine flow in midstream. If you can do this, these muscles are in good condition. If not, try doing Kegel exercises, and you will see a difference.

Here’s another way to think of and visualize the Kegel exercise, envision it as “winking” your vagina, if you will”winking” your vagina. Positioning in various ways while doing Kegel exercises can further tone your pelvic floor. Try doing Kegel exercises while lying down, sitting up, squatting and on all fours.

Kegel exercises can help women at other times in life than just while they are pregnant. They can make sex with your partner more enjoyable at any time, not just during the postpartum phase.

These infamous exercises also may help women prevent or reduce the risk of developing stress incontinence (urinary issues, not just a weak bladder), an overactive bladder which can be a major nuisance, and a prolapsed uterus. If you perform these simple, discreet exercises, you, like other women who do kegel exercises regularly, may come to report better and stronger orgasms as well and be one of the “lucky ones” who can more easily achieve orgasm, a somewhat elusive creature for some women. Later in life, after menopause, Kegel exercises done as a routine from midlife on, can increase vaginal wall thickness and lubrication. Think the urinary benefit is good enough alone to start Kegels? Well, Kegels also are known to help prevent rectal incontinence, which can be an even worse and more embarrassing problem than urinary incontinence.

It will usually take about 3 or 4 weeks to see an improvement in stress incontinence from a routine of Kegel exercises.

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Kejel Exercise

How To Perform Kegels

First of all, understand what your Kegel muscles are. These are the muscles that originate in your perineum (behind your testicles) and end just above the base of your penis. These muscles control urination and can help prevent premature ejaculation.

In order to flex them, clench them for 5 seconds at a time. Do this 10 times in a row to complete a full set.
You can perform 5 sets per day, 4 or 5 days per week. It’s advisable to take days off in order to let your muscles recuperate and grow.

After several weeks of regular male Kegel exercises you’ll have learnt just how to strengthen the pelvic floor, producing better erections and good ejaculation control.

What If Kegels Don’t Cure Impotence?

It has been proven in studies that Kegels do help men to overcome impotence. A strong pelvic floor should lead to harder erections and better sexual performance. However, there are many reasons for male impotence, including a lack of sexual confidence, poor blood circulation and nutrition.

That is to say, in many cases of male impotence, the cause of the issue is something different. Kegels on their own can help to cure impotence, but you are advised to take other measures if you cannot fully resolve weak erections using Kegel workouts alone.

Kegels For Curing Premature Ejaculation

Generally, you’ll find that regular Kegel exercising is an excellent free natural technique for curing premature ejaculation. You’ll develop excellent ejaculatory control and master your orgasm with control.

Yet there are cases of PE which are only resolved using different techniques as well as Kegel exercises. Some men suffer from poor ejaculation control not only because of a weakened pelvic floor, but more due to sexual anxiety, past traumas and nervousness. In this case, you’ll need more help than just performing male Kegels.

Many men need to recover from past events, psychological traumas and changes in their life to overcome ejaculation problems. While it is true that physical training yourself to develop resistance can help to give you confidence, it is also useful to know that you may need some time in order to overcome and move on from a mental condition that may be affecting you.

A healthy mind often equates to a healthy, functioning body. Using visualisation and positive self-talk is important for overcoming any personal health issues, especially those that are related to libido.

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Benefits of Kegel Exercises

Many assume Kegel exercises are only performed by women, but that’s hardly the case. There are a number of kegel fitness regimes benefits for men, with the most significant one being to enhance and strengthen the pubococcygeal muscle (PC muscle), which is similar to the one found in women. This type of exercise is usually.

This exercise can be done anywhere and as often as a person would like to do them. In a male no one will notice what you are doing or what is going on, but it may be a little difficult to find at first. Since the pubic area is mainly controlled by one muscle, to test urinate and stop the flow completely. While you are squeezing and cutting of the flow of urination, you have successfully found the muscle you are trying to target.

If you have problems finding the muscle, stick one or two finger in your rectum, squeeze and if you are unable to grip, chances are good that you have finally found it. When you are trying to find the muscle, you may wish to be at home for comfort, if you would like the assistance of your significant other, there is nothing wrong with that, as long as he or she is comfortable about it.

There are several reasons why a man should do Kegel exercises regularly; a lot more than woman. A male will not only benefit from being able to control his urine flow and possible leakage, but the prostate will benefit as well. If your prostate has been feeling painful or inflamed, try regularly practicing Kegel exercises and see if it helps.

Although one of the most common reasons men is recommended Kegel exercise is for premature ejaculation. Sometimes the muscle that is stimulated it weak and sensitive; in this case Kegel exercise help to increase the muscle thickness, and in some cases disallowing sensitivity. Sometimes men can last an extra 10 minutes, but if you practice every day you may achieve 30 minutes with this technique alone!

Kegel exercises are done by a person squeezing their pubic and rectal area as hard as they can. Once the full squeeze is complete it is recommended to hold it for 10 seconds, relax for another 10 seconds and repeat. If you are into yoga, or would like to try it, they teach you how to control each set of muscles. This allows you to contract from the base and up in sections allowing further control of every muscle. If daily, frequent, and correctly, a person could start seeing results in as little as 4-6 weeks. This is why it is important to know about Kegel exercise.