Pelvic floor muscle training methods

Today I will tell you how to exercise the pelvic floor muscles. First of all, some people may be confused about where the pelvic floor muscles are. When you hold your urine, the part of your lower body that feels like it is holding urine is the pelvic floor muscles. The easiest way to exercise this part is to stretch your legs. Of course, there are many other ways. I will explain them to you in detail below. Relaxation of the pelvic floor muscles can cause stress urinary incontinence. The pelvic floor muscles pull the urethra, bladder, uterus and other internal organs together, like a hanging net.

1. You should first clarify the position of your pelvic floor muscles. The easiest way is to hold your urine when you go to the toilet, feel the location of the muscle groups in your lower body that are exerting force, and remember the feeling of tightness. However, be careful not to tighten your abdominal, buttocks and leg muscles, as this will make Kegel training meaningless.

2. Kegel training for men is divided into four parts. The first session includes three sets of exercises. First, quickly contract and relax the pelvic floor muscles, each time for 10 seconds. Do three sets in a row, with a 10-second interval between each set. Then, continue to repeat the contraction and expansion movement, but each time lasts for 5 seconds, with a 5-second break between each set. Finally, tighten your pelvic floor muscles and hold for 30 seconds. Do 3 sets with 30 seconds interval between each set. This set of exercises should be performed every day for a week.

3 Mainly to train the sensitivity of the pelvic floor muscles. First, contract your pelvic floor muscles, hold for 5 seconds, then relax, and do 10 sets in total. Then, press and release as quickly as possible, 10 times per set, for 3 sets. Again, tighten and relax irregularly, counting to 10 each time, and do 3 sets. Finally, contract your muscles and hold them for as long as you can, up to 2 minutes. This training session should also be continued for a week. If you feel you have it under control, you can move on to the next training session.

As mentioned above, I hope to give you a reference. The exercise of pelvic muscles is not very difficult. Rope skipping and sit-ups are both good exercises. These exercises can exercise the pelvic muscles. When doing sit-ups, the pelvic muscles will contract and tighten, thereby getting exercise. Exercise is something that must be persisted. After a long time, you will see the effect. People's muscles and joints must pay attention to exercise.