How to Exercise Your Pelvic Muscles

The pelvic muscles are very important for a person. After a woman becomes pregnant and gives birth, her pelvic muscles usually become loose, and the strength of the pelvic muscles will be much weaker than before. Not only that, the weakening of the pelvic muscles also causes the vagina to loosen. So strengthening the pelvic muscles as quickly as possible is key. So how do you exercise your pelvic muscles? Let’s take a look at the following content together.

The following four pelvic muscle exercises can be used to strengthen the elasticity of the pelvic muscles and promote vaginal firmness:

1. Place your buttocks on the edge of the bed and lie on your back with your legs straight and stretched out in the air but not touching the ground. Hold the edge of the bed with both hands to prevent you from slipping down. Close your legs and slowly lift them up. Straighten your knees and bring them close to your upper body. When your legs are raised above your torso, hold your legs with both hands and pull them against your abdomen. Keep your knees straight, then slowly lower your legs back to their original position. Repeat this 6 times, each lasting 10-15 minutes, once a day.

2. Lie flat on the bed with your feet shoulder-width apart; bend your knees so that your calves are vertical; lift your hips as high as possible; at this time, bring your knees together for 3 seconds, then slowly separate your knees and gently lower your hips. Do this about 10 times each time.

3. Every morning and evening in a place with fresh air, take a deep breath and hold it, tighten your anus for 10 to 15 seconds, then exhale deeply, relax your anus, and repeat. Once you get used to it, you can do it in your daily life. It doesn't matter how many times you do it. You can do the above exercises whenever you have time. After a certain period of training, the tension of the pelvic muscles will be greatly improved, the muscles around the vagina will become plump and strong, and vaginal relaxation can be cured without medication.

4. Lie on your back on the bed and relax the muscles of your whole body. First, gently insert a finger into the vagina, then contract and clamp the vagina. Each action should last for 3 seconds before relaxing. Repeat several times. New mothers can gradually increase the duration of contraction exercises depending on the recovery of the vagina. Perform urination interruption exercises when urinating. When you are halfway through urinating, consciously hold your urine for a few seconds, hold it in, interrupt the flow of urine, and then continue urinating after a short pause. Repeating this exercise over a period of time can increase the tension of the muscles around the vagina and make the vagina narrower. When you feel the urge to defecate, hold your stool and do anal lifting exercises. Doing this exercise regularly can also help exercise the pelvic muscles and restore the tightness of the vagina as soon as possible.

Although most women's pelvic muscles will become loose and inelastic after giving birth, this will inevitably affect their normal life. However, if you can exercise according to the four methods taught above in your daily life, I believe that it won’t take long to restore the strength of your pelvic muscles. The increase in pelvic muscle strength also indicates an improvement in physical fitness.