How should the pelvic floor muscles be trained?

We all know about muscles, but do you know about the pelvic floor muscles? The pelvic floor muscles refer to the muscle group that closes the pelvic floor. This muscle group is like a "hanging net". The urethra, bladder, vagina, uterus, rectum and other organs are tightly suspended by this "net", thus maintaining their normal position so that they can perform their functions. I believe everyone knows the importance of pelvic floor muscles to us, so how do we exercise our pelvic floor muscles?

In the interview, Stephanie Buhler also recommended a complete pelvic floor muscle training method that takes 14 weeks.

Weeks 1 and 2 include three sets of movements: slowly contract and relax the pelvic floor muscles, one contraction and one release as a set, each set lasting 10 seconds, practice 3 times a day, 10 sets each time; quickly contract and release, 2 seconds per set, practice 3 times a day, 10 sets each time; tighten the pelvic floor muscles for as long as possible, once a day, 10-30 sets each time.

Week 3-6: Rotate your hips outward; lift your hips as high as possible; twist your hips to tilt them to one side as much as possible. Practice the above three sets of movements once a day, 10 to 30 times each time.

Week 7-10: Stand and slowly contract and relax the pelvic floor muscles; stand and quickly contract and relax the pelvic floor muscles; spread your legs as wide as your shoulders and slowly contract and relax the pelvic floor muscles; spread your legs twice as wide as your shoulders and slowly contract and relax the pelvic floor muscles; while contracting and relaxing the pelvic floor muscles, stand up and squat. Practice the above movements once a day, 5-10 times each time.

Week 11-14: Take small steps while levating the anus; take large steps while levating the anus; take large steps while sprinting while levating the anus. Practice the above three sets of movements once a day, 10 times each time.

Preventing pelvic floor muscle relaxation

The effect of ani-lift exercise

After years of media publicity, most modern people know about the anal lifting exercise. "It can improve male erections, enhance female sexual perception, treat constipation and urinary incontinence, and delay sexual desire decline. But it cannot be practiced at any time," said Stephanie Buller.

Disadvantages of pelvic floor exercises

People with severe constipation and rectal prolapse, who feel pain in the lower body and frequently get up at night, should undergo relaxation training under the guidance of a doctor and only start ani lifting exercises after all symptoms disappear. Otherwise, not only will the effect be insignificant, but the symptoms will also be aggravated due to increased muscle sensitivity. If discomfort symptoms recur during the exercise, you should also stop.

After childbirth, the pelvic floor muscles will become loose or some parts will rupture. If you can persist in exercising after childbirth, the pelvic floor muscles can recover to a state close to that before pregnancy, otherwise they cannot return to their original state. As long as everyone insists on exercising regularly and makes their body healthy, life will be happy only when they are in good health. Everyone must take care of their body.