How to exercise the pubococcygeus muscle?

The pubococcygeus muscle is a very important area and is of great importance to the function of sexual life. You can exercise the pubococcygeus muscle in your life to help restore the tension of the pelvic muscles and play a good role in sexual health care. So how do you exercise it well?

Find the right location

The specific steps are: first find the pubococcygeus muscle. The pubococcygeus muscles are between the legs, and you can feel them when you contract your rectum and vagina.

When you urinate, you deliberately interrupt the flow of urine, and these muscles are also at work.

Specific steps

Once you have identified these muscles, you can practice the following:

Lie on your back on the bed and gently insert a finger into the vagina. Try to relax your body at this time, then actively contract your muscles to clamp your fingers. Inhale while contracting your muscles. You can feel the strength of the muscles wrapping around your fingers.

Exhale as you relax your muscles, and repeat several times.

Each muscle contraction lasts for 3 seconds, then relaxes for 3 seconds.

Now you can remove your fingers and continue practicing relaxing and contracting your muscles.

Concentrate on feeling the contraction and relaxation of your muscles, gradually going from tightening your muscles for 5 seconds to contracting them for 10 seconds.

time

It will take several weeks to achieve this goal.

If you want to do Kegel exercises, you should continue for at least 6 weeks.

If you can contract and relax freely during practice, you can practice rapid transition from contraction to relaxation, reaching the point where you can contract and relax once each within one second. In addition, practicing pushing the vaginal muscles outward and downward also has a certain meaning.

Key Points

When you first start practicing, you can lie on your back on the bed, relax your body, and focus on the anus contraction movement.

Pay special attention to not exerting force on your legs, buttocks, and abdominal muscles.

After feeling the contraction of the pelvic floor muscles, focus the contraction movement on the vagina and urethra, and continue to repeat the frequency of contraction and relaxation.

time

Do pelvic floor muscle exercises 1 to 2 times a day, each time for 10 minutes.

When the exercise continues for about 6 to 8 weeks, not only will the vaginal muscles become tighter, but the sensitivity of the vagina will also increase.

Once you become proficient in it, you can do this exercise anytime and anywhere, sitting, standing or lying down.