How to do pelvic floor muscle training?

Regarding the pelvic floor muscles, many female friends may not fully understand its importance. Little do people know that it is a very important muscle for women. It plays an important role in reproduction and urination, but childbirth can cause the muscles to overstretch, thus greatly relaxing the pelvic floor muscles. After the pelvic floor muscles relax, some exercises can be performed to improve repair. Here I will teach you how to train your pelvic floor muscles.

The pelvic floor muscles are the muscles that close the pelvic floor. It is connected to the pubic bone in front, the coccyx in the back, and the ischium on both sides. It is a muscle that acts like a hammock on the pelvic floor.

Kegel exercise: also known as perineal contraction exercise, mainly used to treat urinary incontinence and vaginal relaxation/tightening. Kegel exercises can enhance the strength of vaginal contractions by actively contracting the muscles around the anus, vagina, and urethra, thereby strengthening the strength and tension of the overall pelvic floor muscle group. Modern women can achieve the effects of treating urinary incontinence and tightening the vagina by doing Kegel exercises. Some health guides and sex therapies also mention that Kegel exercises can make it easier for women to orgasm.

1. Lie flat on your back with your knees bent.

2. Contract the buttocks muscles and lift the anus upward.

3. Tightly close the urethra, vagina and anus (they are supported by the pelvic floor muscles at the same time). This feeling is like the urge to urinate, but you cannot go to the toilet and need to hold your urine.

4. Keep the pelvic floor muscles contracted for five seconds, then slowly relax. After five to ten seconds, repeat the contraction.

5. Throughout the exercise, breathe normally and keep the rest of your body relaxed. You can touch your abdomen with your hand. If your abdomen feels tight, then the muscles you are moving are wrong.

The Kegel exercise introduced by the editor above is through the voluntary contraction of the pelvic floor muscles. It is just one of the ways to exercise the pelvic floor muscles. You may wish to try this method. It is very beneficial for adult women at any stage. It can be done not only before and after childbirth, but also before pregnancy. Moreover, this exercise is not restricted and can be performed anytime and anywhere.