A woman is perhaps the most amazing creature. She has many features, both physically and psychologically. Each of the fair sex wants to realize herself in life, look good, feel great and, of course, have good women's health. But for the realization of all aspects of one desire is not enough, so each of us makes incredible efforts to achieve our plans, especially when it comes to beauty and health.
Women's health largely depends on lifestyle, hereditary traits, as well as on the place of residence and ecology. Exercise for women's health, as well as the right lifestyle, will help you to constantly feel attractive, desirable and full of strength for life. Women's exercises help not only to form a beautiful body, but also to gain self-confidence and strengthen relationships with a partner.
The most popular and best female exercises
Women's exercises most often mean workouts that help to find an ideal body and a healthy mind at any age, but this does not mean that men cannot perform them. It's just that these exercises are especially popular among the female representatives. Below we consider the best female exercises that help to make the body attractive and sexy at any age.
The most popular female exercises:
- Flexion and extension of the legs. It is aimed at training the legs and back of the thighs and buttocks.
- Bringing the legs together. This training helps to strengthen the inner surface of the thigh, and also trains the intimate female muscles at the same time, which, in turn, has a positive effect on improving the quality of sexual life.
- Twisting forward on an incline bench. Despite the fact that they are quite simple, this workout is very effective and strengthens the abdominal muscles well.
- Breeding hands with dumbbells lying down. This female exercise trains the pectoral muscles well, without overly pumping up the arms. It also promotes uniform and moderate breast enlargement.
And now let's look at a few female exercises for the chest, because the chest is one of the main vital organs.
A set of exercises for the health and beauty of the female breast
It is known that the beauty and health of the female breast require special attention. But, unfortunately, not all representatives of the beautiful half of humanity can boast of magnificent elastic forms, as well as the absence of health problems in this delicate and such an important part of a woman's body. But do not despair, because nothing is impossible if you set a goal. In order to keep the chest beautiful and elastic, use a set of female exercises for the chest and décolleté. It will help to cope with many problems that a modern woman faces, especially if performed daily in the morning or evening.
Exercise 1. Squeezing the palms together. Place your palms together at chest level with your fingers pointing up. Squeeze the lower parts of the palm firmly with springy movements, then straighten up and relax. Repeat the exercise in several sets of 15-20 times.
Exercise 2. Hand grip. Stand up straight, feet shoulder-width apart. Raise your bent arms at face level, fingers tightly interlaced together. After that, with a sharp movement, unhook them and spread them apart. Do about 15-20 repetitions.
Exercise 3. Hand raises. Stand up straight, feet together, straightened arms in front of you. Turning your palms up, spread your arms to the sides, then slowly raise them to a level above your head and clap your hands. Return to the starting position and repeat this 10-15 more times.
And now let's look at the main set of exercises for women's health, which will help you always have excellent health and well-being.
A set of the best exercises for women's health
Women's health is a very delicate and fragile organization that is easy to break and quite difficult to restore again. That is why every girl who worries about herself and about healthy offspring should regularly perform a special set of female exercises that helps get rid of various problems, diseases and sexual disorders.
To date, there are many special female exercises that allow you to strengthen the muscles of the vagina and pelvic floor, preventing the occurrence of various kinds of inflammatory processes. These exercises, as a rule, work in conjunction with the normalization of the sex and mammary glands, and also help prepare the female body for childbirth, having a beneficial effect on infertility.
Specialists in the field of gynecology and obstetrics have proven that such female exercises, in addition to physical strengthening of the body, help to improve blood circulation, appearance and morale of girls. Next, we will consider a set of the best female exercises that must be performed daily and regularly, but without excessive fanaticism. The duration of the training should not take more than half an hour.
For a person who wants to be successful and happy, his state of health, inner harmony and beauty of the body play a huge role. Hundreds of books have been written on each item, and an interested person will easily find the information he needs. However, what concerns the intimate sphere of human life is often hidden from a simple layman. And this is the root of so many problems and diseases, both 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 arranged: 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 sexual life.
Very important muscles
The muscles located in the pelvic floor area play an essential role in the life of the fair sex. They are responsible for maintaining the abdominal organs and female genital organs in their correct anatomical condition. Throughout a woman's life, these organs and muscles experience tremendous stress. Sex, pregnancy, childbirth, hormonal failure, 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 muscles of the perineum can be trained! In 1952, American gynecologist Arnold Kegel developed a series of exercises to strengthen the muscles of the small pelvis. These exercises were intended primarily for women who suffered from disorders of the genitourinary system. They are available in any environment for every representative of the weaker sex. It is necessary to perform training several times daily. Their main advantage is that they do not require special conditions or additional simulators. In any comfortable position, in any convenient place, doing any business, 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 rest. Repeat 3 times.
After mastering the first 3 exercises within 2 weeks, you can feel how the muscles have grown stronger. But for a positive effect and the use of exercises for therapeutic purposes, constant training is necessary, as well as a timely increase in load.
Wumbling
The use of a set of exercises to strengthen the vaginal muscles with simulators is called "wumbling". 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 simulator helps to pump up the vaginal muscles using intra-abdominal pressure. The followers of Muranivsky improved it and amended the wumbling system. Currently, the most popular simulators are V.L. Muranivsky, Yulia Korneva and Oleg Frolov. In addition, various exercises are used: "Blink", "Ball", "Geisha", "Jade Eggs" and others.
Wumbling should be practiced with professional trainers who will monitor the correctness of the exercises and the physical well-being of the trainee. And do not forget about contraindications. In no case should you engage in such training during pregnancy, with acute inflammatory diseases and with diseases of the reproductive organs requiring surgical intervention.
Solid benefit
To achieve an average muscle training, 2-3 months are enough, but it is not recommended to stop training to maintain the result of training. Is there any point in these trainings and what exactly is their benefit? Gynecologists, urologists, sexologists, proctologists all over the world unanimously declare: “There is a benefit! And what else!”
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. The hormonal background improves, which is directly related to the continuation of the menstrual cycle and the delay in menopause. This means that a woman's youth and her health in general are prolonged.
Strengthening the muscles of the perineum helps to get rid of problems associated with the weakening of the muscles of the small pelvis (urinary incontinence, hemorrhoids, uterine prolapse, etc.). It is an alternative to surgical intervention when choosing the treatment of these diseases.
Classes on the Kegel system are recommended for pregnant women from the second half of pregnancy. These exercises allow you to prepare the muscles of the vagina for labor loads. The more elastic the muscles, the better the vagina opens during the passage of the fetus and the woman in labor receives fewer tears. Performing exercises in 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 possibilities of developed muscles will definitely please the partner.
Since ancient times, women have resorted to the practice of developing intimate muscles - Chinese empresses, geishas, concubines from harems, courtesans of the Ancient World. This knowledge was transferred only in certain circles, helping women of the "high circle" to remain attractive and young for a long time. And modern humanity is incredibly lucky that now every woman who wants to become healthy, beautiful and sexy can use this knowledge.
A woman is a truly amazing creature that has a lot of features, both psychologically and physically. Every woman dreams of being at the highest level all her life (to fulfill herself, hear compliments as often as possible, look luxurious, have excellent health, be close to a worthy man, etc.).
But to achieve such goals, one desire is not enough. In order for all these dreams to come true, girls and women have to work on themselves with incredible efforts throughout their lives (especially when it comes to health and appearance). This article offers the fairer sex some recommendations regarding women's exercises that will help maintain a great appearance, as well as keep the state of health within normal limits.
The most popular exercises for women
Women's exercises are exercises that are used, as a rule, to form the ideal female body. This does not mean that it is better for the stronger sex not to perform them. It's just that these exercises are a favorite task for most women who visit the gym.
So, the most popular and effective female exercises that make the body beautiful and sexy are:
- Bending the legs. This exercise is aimed at training the back of the thighs.
- Reduction of the legs. This activity trains the inner thigh. In addition, such an exercise indirectly trains the intimate muscles, which improves the quality of sexual life.
- Twisting on an incline bench. This exercise is quite simple and very effective. It is aimed at training the abdominal muscles.
- Divorces with dumbbells lying down. A similar exercise trains the pectoral muscles (without pumping up the arms). Systematic training of the pectoral muscles helps to enlarge the chest a little.
Exercises for the female breast
A beautiful breast shape has always been the cherished dream of most girls and women. Today, unfortunately, not all the fair sex can boast of the ideal condition of this part of the body. But not everything is as bad as it seems at first glance. The following set of exercises for the female breast will help keep the breast elastic and give it a more beautiful shape. It is desirable to perform these exercises daily - in the evening or in the morning.
Exercise number 1. Squeezing the palms. Take an upright position and place your feet shoulder-width apart. Fold your palms in front of you (fingers up) so that your elbows are at chest level. Squeeze the lower parts of the palms tightly, and then turn your fingers towards you. Then, straightening your palms, lower your hands down. Repeat this exercise for the female breast should be 5 to 8 times.
Exercise number 2. Grip of fingers. Take an upright position and place your feet shoulder-width apart. Raise your arms to the level of your face, bent at the elbows. Grip your fingers tightly together. Then, with a sharp movement, try to spread your arms to the side. The number of repetitions is 10-12 times.
Exercise number 3. Hands up. With your legs together, take a vertical position. With a gentle movement, place straightened arms in front of you. Then, turning your palms up, spread them apart. Then, slowly raise your arms above your head and clap your hands in this position, then return to the starting position. The number of executions is 6-8 times.
A set of exercises for women's health
Women's health has a fragile and delicate organization, which is easy to break and very difficult to restore. Therefore, in order to prevent unwanted problems and maintain physical strength at the proper level, every girl must regularly perform a set of exercises for women's health, which will help get rid of various diseases and sexual disorders.
Today, there are many special exercises for the female organs that tone the muscles of the pelvic floor and vagina, prevent the occurrence of inflammatory processes, bring the state of the gonads back to normal, help prepare for childbirth, and also have a beneficial effect on infertility.
Exercises for the female organs must be performed systematically (every day), correctly and without fanaticism. The duration of the session should be a maximum of 30 minutes. Many medical experts have proven that exercises for women's health, in addition to strengthening physical strength, contribute to a significant improvement in appearance, as they make the body toned, slim, beautiful and very attractive.
Exercise number 1. Sit on the floor with your legs as wide apart as possible. While inhaling, try to tilt the body as low as possible. During the tilt, the chin should be pressed to the collarbones. The number of repetitions is 8-10 times.
To train the pelvic floor muscles, which perform several functions:
- They hold the internal organs in their proper places: the bladder, uterus, rectum and small intestine, preventing them from prolapse.
- Provides vaginal tone. That is, they make it narrower and more elastic. And the narrower the vagina, the greater the sensitivity during sex and the brighter orgasms.
- Protects against occasional stress incontinence (such as when sneezing, lifting or running).
Without regular loads, they weaken with age and can no longer effectively perform their functions. The result is a rapid decline in the quality of life.
If, for example, you can still put up with occasional urinary incontinence using pads, then the prolapse of internal organs is fraught with serious health problems. And the vagina that has lost its elasticity spoils the whole buzz from intimate life.
The only way out is to exercise.
How to Find Kegel Muscles
First, find the necessary muscles. This is easy to do: imagine that you really want to pee, and squeeze your muscles, as if trying to hold back urination. Contracted muscles - that's them.
How to do the classic Kegel exercise for women
Gynecologist Arthur Kegel, who gave the world knowledge of such important muscles, offered the simplest possible scheme for their training.
Squeeze your muscles for 5-7 seconds. Unclench. Repeat 10-12 times.
The beauty of the classic Kegel exercise is that you can perform it discreetly and in almost any conditions: even standing on the bus, even sitting in an office chair, even lying on the couch in front of your favorite TV series.
However, in the more than 70 years that have passed since the creation of the classic exercise, more advanced options have appeared. They tighten muscles faster and more efficiently.
How to do advanced kegel exercises for women
All seven exercises will take no more than 10 minutes. But to achieve the effect, it is enough to choose any three and do them at least once a day.
Most often, the starting position is any convenient one: sitting, standing or lying down. It is important that you feel as comfortable and relaxed as possible.
1. Quick cuts
Perform the classic Kegel exercise 10 times, with one caveat: you need to contract and relax the muscles as quickly as you can. Give yourself a rest for 7-10 seconds and repeat the high-intensity workout.
What's the point. Training, the goal of which is to make the maximum number of movements in the minimum time, helps to increase muscle endurance.
2. Inhale-exhale
Take a deep breath, gradually squeezing your Kegel muscles as hard as you can. When you realize that there is no more strength to either take in air or squeeze the muscles, hold the position for 3-5 seconds. Then slowly and gently relax with a deep exhalation. Repeat 4-5 times.
The main thing is to focus on the muscles of the pelvic floor during long inhalations and exhalations.
What's the point. Feel the muscles. It will make Mind-muscle connection training principle: influence of muscle strength and training experience during a pushing movement. them to work more actively and make the training more effective.
3. Push
Repeat the exercise from the previous paragraph with one amendment: do not exhale slowly, but sharply. And at the same time, just as sharply relax the Kegel muscles, as if pushing air out of the vagina with their help. Repeat 4-5 times.
What's the point. Inhalation and exhalation help to concentrate on the diverse load of the muscles.
4. Hold
Squeeze your Kegel muscles as hard as you can and hold this position for 10 seconds. Do 5-7 repetitions, each time increasing the muscle tension time by 1-2 seconds.
What's the point. under static load. A classic example of static for the whole body is the famous one. Static has the same effect on the pelvic floor muscles: it makes them more responsive and elastic, improves metabolism, and increases strength.
5. Elevator
Imagine that you are taking an elevator. Tighten your pelvic floor muscles more as the "elevator" reaches the new floor. Having “climbed” 10–15 floors (as far as you have enough strength), begin to “go down”, gradually and consistently relaxing your muscles. Do 3-4 full ascents and descents.
What's the point. Prolonged step tension is also a kind of static load with all the consequences for muscle strength.
Lie on your back, bend your knees. Without lifting your feet and shoulders from the floor, raise your pelvis as high as possible. Kegel muscles do not need to be compressed. Hold for 5-10 seconds. Get down. Do 15-20 repetitions.
What's the point. During this exercise, a lot of blood rushes to the pelvis. This nourishes the pelvic floor muscles and the female genital organs, which in the end can give you a magical feeling during sex. In addition, the bridge perfectly strengthens.
Feet - shoulder width apart, palms - on the hips. Move your hips from side to side, slightly bending your knees. At the extreme left or right point, squeeze the Kegel muscles as hard as you can. And relax them when the hips begin to move in the opposite direction. Do 20-30 dance moves.
What's the point. This exercise improves blood circulation in the pelvic muscles and genitals. And strengthens the buttocks and lower abdomen, making it more.
How to do Kegel exercises with machines
Machines designed specifically for the pelvic floor muscles will increase the effect of the exercises.
dhgate.com Your task is to prevent the balls from falling out of the vagina during the exercises. This creates an additional load on the muscles and makes the workout more effective.
Popular are both regular vaginal balls and balls with programmable vibration, which makes the muscles work even harder.
What to buy:
- Silicone balls with a displaced center of gravity Silicone Ben Wa Balls, 1,908 rubles →
- Metal balls of different sizes California Exotic Novelties Graduated Orgasm Balls, 1 690 rubles →
- Balls of small size with a displaced center of gravity Love Balls, 477 rubles →
- Balls with vibration and remote control Jelly Pink, 1 368 rubles →
These devices, which are like small silicone vibrators, will make your muscles work harder. Many models of smart trainers are synchronized with mobile applications for Android or iOS. The application allows you to program the frequency and frequency of vibrations.
What to buy:
- Smart vibrator Adrien Lastic Mini Romeo 2 with remote control, 9,500 rubles →
- Smart trainer We-Vibe Sync with the possibility of remote control from a smartphone, 14,900 rubles →
In addition to vibration, such a device is equipped with a mode for generating weak pulsed currents. They cause additional contraction of the pelvic floor muscles during exercise.
What to buy:
- Mystim Electric Eric, an intelligent pelvic muscle trainer, 9,504 rubles →
- Bilateral vibrator with electrical stimulation Nalone Electro, 8 316 rubles →
How long to do Kegel exercises
All life. Doctors believe What Are Kegels, and Why Should I Do Them? Kegel exercises are completely safe, and therefore it is recommended to do them daily when you brush your teeth, go to work, watch TV ...
But the result will be noticeable after 4-6 weeks.
When Not to Do Kegel Exercises
Do not exercise or stop exercising if you:
- You want to go to the toilet. Before starting exercise, you must empty your bladder and intestines.
- Experiencing discomfort or pain. This may be due to the fact that you are not doing the exercises correctly. Kegel exercises: A how-to guide for women, and benefits in this case should not be expected. Please consult with your gynecologist about this.
- You don't see improvement Kegel Exercises 3-4 months after the start of regular training. This point is also worth discussing with your doctor.
If you are pregnant, have recently had a premature birth, surgery, or have been diagnosed with tumors, consult a gynecologist before starting training, just in case.
It's no secret that yoga, which is now popular, is not only a delightful stretch, but also a set of wonderful health-improving exercises for body and soul. Butterfly exercise- direct proof of this, because the effect it has is amazing.
"So simple!" talk about the benefits of the butterfly pose for women's health. Our editors rated this exercise at "5"!
Gymnastics for women
butterfly pose very beneficial for women's health. This simple exercise helps to improve blood circulation in the pelvic organs, gives health to the kidneys, and serves as a prevention of sciatica and varicose veins. And most importantly - relieves periodic female pain, alleviates the symptoms of PMS and facilitates childbirth. After regular performance, a beautiful posture and a strong back are guaranteed!
© Depositphotos
A huge plus of this amazing exercise is that it does not require special physical preparation. Perform it wherever you like, the main thing is to grab a rug and a great mood!
Execution technique
Important! In case of knee or groin injuries, it is necessary to perform the exercise, substituting a support under the hips - a roller or a rolled towel. In addition, such a support will be a help for those who have a weak stretch. To simplify the exercise, you can sit with your back to the wall, and wrap your arms around not your feet, but your ankles.
© Depositphotos
Concentrate on your breathing and remember to keep your back straight. Try, such a habit will energize you and prepare your muscles for stress during the day.
