What are some ways to exercise your pelvic floor muscles?

In fact, the methods of pelvic floor muscle training are relatively simple. They do not require a very large space or any special equipment. Traditional duck legs, skipping ropes, frog jumps, or traditional sit-ups can all serve the purpose of training the pelvic floor muscles. Compared with other fitness exercises, pelvic floor muscle exercises can be performed at home by yourself, and you can allocate the exercise time yourself. The following are some methods for exercising the pelvic floor muscles.

A relatively simple exercise is stretching the legs. You should stretch them front, back, left and right. It is a good exercise for the buttocks. You should stretch them to the right place and try to let your chest touch your thighs. It is effective if you do it for half an hour every day.

jump rope. Jumping rope can tighten the pelvic muscles. You can jump slowly at the beginning to adapt to it. Don't jump too high at the beginning. Jump higher after a while.

leapfrog. This is a relatively physically demanding pelvic floor muscle recovery exercise. It can fully exercise the toughness of the muscles. If you practice it for about 15 minutes a day for a week, the pelvic floor muscles can be well exercised.

Sit-ups. Although sit-ups are mainly used to exercise the abdominal muscles, they are also helpful for pelvic floor muscle training. When doing sit-ups, the buttocks will contract and tighten, thereby exercising the pelvic floor muscles.

In addition, you can also lie on the bed and let someone tap your buttocks with a massage hammer. This can relieve tense buttocks muscles. Continuous tapping can also exercise your buttocks muscles.

It should be noted that some women's pelvic floor muscles will relax after giving birth, which makes them extremely prone to urinary incontinence. For example, when exercising or sneezing suddenly, urine may be discharged freely and unimpeded. At this time, more attention should be paid to pelvic floor muscle training. Pelvic floor muscle training through the above-mentioned training methods can improve the relaxation of the pelvic floor muscles, thereby tightening the sphincter, which can effectively avoid urinary incontinence.