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Correct performance of Kegel exercises
1. Contract your pelvic floor muscles, lift the exerciser(s) upwards


2. Hold the contraction for 2-10 seconds, while taking deep breaths


3. Release the contraction


4. Rest & relax for a minimum of your hold time, or for as long as you need before repeating the exercise


Repeat 10 times for a Kegel set, if this is challenging, reduce your repetitions to an amount that is comfortable for you.


For an efficient workout, perform a Kegel set 3 times a week on alternative weekdays


Correct Kegels do not involve tensing the abdomen, squeezing the buttocks, or straining and pushing down when contracting.

2017/05/27 04:31 2017/05/27 04:31