Do I or do I not exercise? Training is not fashion, it's a matter of health!

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kegel exercises vagiyoga zenzsual

Part of the secret to holistic health is staying active. If we talk about female health, pelvic floor training is an important factor in avoiding diseases such as urinary incontinence or organ prolapse. Even if you don't see it in front of the mirror every day, the pelvic floor must be kept toned to fulfill its functions, just like all your muscles.

So let's stop being lazy and adopt Kegel exercises as a healthy habit!

What is the pelvic floor?

The pelvic floor is a structure of muscles and connective tissue that provides support and suspension structure for the pelvic and abdominal organs. Its main component is the levator ani muscle, a muscle that covers most of the pelvis.

To easily imagine them, they are those muscles that we use to stop the stream of urine or prevent gas leaks or feces from coming out. And that they can be contracted during an orgasm.

Why should you keep it toned?

The main reason to keep those muscles toned is to take care of your health , avoid the harsh consequences of urinary incontinence in your life or a pelvic muscle prolapse. And seek more intense orgasms during intimacy.

The main symptoms of weakening of the pelvic floor are:

  1. Urgency to urinate.
  2. Involuntary urine leakage (urinary incontinence).
  3. Sensation of incomplete emptying when urinating.
  4. Lower back pain.
  5. Prolapse or fall of the pelvic organs (bladder, uterus and intestines).
  6. sexual dysfunctions.

What are Kegel exercises?

Kegel exercises are a type of physical exercise, which seeks the contraction of the pubococcygeus muscle , intended to help strengthen the pelvic muscles, those located under the uterus, the bladder and the intestine (large). Their main contribution is that they can help prevent urine leaks or intestinal control and treat urinary incontinence at the beginning.

Kegel exercises are named in memory of Dr. Arnold Kegel, who developed them for his patients in the 1940s as a method of controlling urinary incontinence. His article was published in 1948.

How to do Kegel exercises?

Before beginning the exercises, you will need to locate the pelvic muscles. These are the same muscles you use to stop the flow of urine or hold in gas.

To do the exercise, squeeze (contract) or compress your pelvic muscles.

Hold the tension for 3-5 seconds, then relax and rest for another 3-5 seconds.

Once you learn the basic movement you can do Kegel exercises 3 times a day:

  • Make sure your bladder is empty, then sit or lie down.
  • Tighten your pelvic floor muscles. Hold them tight and count to 3-5 seconds.
  • Relax your muscles and count to 3 to 5 seconds.
  • Repeat 10 times, 3 times a day (morning, afternoon and night).

Take a deep breath and relax your body when you are doing these exercises.

What is VagiYoga?

The Zenzsual® VagiYoga™ vaginal exerciser was precisely designed to help women exercise and recover the pelvic floor muscles, by caring for and toning these muscles when performing Kegel exercises.

A training that can be done manually and monitored from your mobile phone; based on anthropometric studies and perimeter pressure technology.

In this video you can see the step by step explanation of how to use #Zenzsual's VagiYoga.

What is the difference of using VagiYoga?

Among the main advantages of using a vaginal trainer , such as VagiYoga, is avoiding the common mistakes we make when starting to perform Kegel exercises, such as squeezing the wrong muscles (such as the stomach, thighs, buttocks, or chest).

Another factor in favor of VagiYoga is that when we start practicing Kegel exercises, we may not know how to easily locate the pelvic floor muscles, since it is not a part of the body that we see when we look in the mirror or touch it.

And the last radical advantage that we want to mention is that using the VagiYoga application on your mobile you can measure your progress in your training. And that way you stop doing the exercises practically blindly.

The plus bonus of VagiYoga is that you can use it in vibration mode at the time of self-exploration or masturbation, thanks to the intensity of its movements and the safety in its use.

Important tips to perform Kegel Exercises:

  • You don't have to go to the gym or hire a trainer . Once you learn to perform Kegel exercises you can do them at any time, but don't do them while you're urinating because you can retain bacteria that eventually cause infections. The best time is when you wake up or go to sleep in the comfort of your bed.
  • Don't go overboard with Kegels , because in women, doing Kegels incorrectly or with too much force can lead to overly tight vaginal muscles. This can cause pain during intercourse.
  • Nothing is eternal in the world ! Keep in mind that incontinence will return if you stop doing Kegel exercises, remember that they are muscles like any other. Once you start it is best to take them as a routine practice for the rest of your life.
  • The effect is not immediate , like when you go to the gym and do not shape your body in 3 days. It may take several months for urinary incontinence to lessen once you start doing these exercises.
  • Always get advice from your doctor to start this practice of Kegel exercises and treat those urine leaks that should worry you.

If you want to start exercising your pelvic floor with your #VagiYoga you can order it in our online store www.TuSaludIntima.com . And on our YouTube channel #TuSaludIntima you will find the founders of #TuSaludIntima explaining the step by step of this training and the use of #VagiYoga so that you can start soon.

For more information about #Zenzsual products, visit our website: www.TuSaludIntima.com . We invite you to review our content on the social networks @TuSaludIntima, and on our personal accounts: Dra. Sofía Herrera @Tu_ginecologa and Dra. Klara Senior @DoctoraKlaraSenior, where we constantly share information about women's health and sexual well-being.

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1 comment


  • Yaritza Espinal

    Gracias Sofia y Clara. Tambien a su equipo por tan valiosas informaciones ustedes son un regalo de la vida.😉🌹


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