A shrink and a lift make women happier and more comfortable

Many women have problems with postpartum urinary incontinence and vaginal relaxation. In fact, you can practice simple yoga movements to exercise the pelvic floor muscles, especially the sphincter, to make the lower abdomen tighter and stronger. In addition to improving mothers' life troubles, it can also make you more "sexually" happy!

The first move is to cross your legs and lift your anus

Function: Contracts fine muscles such as the sphincter and pelvic floor muscles to prevent urinary incontinence and increase firmness.

Action: Cross one or both legs, inhale slowly, hold your breath for 8 seconds and then exhale slowly; when inhaling, tighten the muscles from the urethra to the anus and lift them up, keep them tight while holding your breath, and slowly relax when exhaling. Repeat 10 times.

Step 2: Pelvic Clock

Function: It can stretch the muscles around the pelvis, maintain muscle elasticity, protect the reproductive system and improve back pain.

Step 1. Sit upright on a yoga ball or a chair without wheels, and lift the left and right sides of your pelvis off the ball or chair surface for 1 second alternately.

Step 2. Maintain natural breathing and lift your pelvis forward and backward alternately for 1 second; repeat 8 times left to right, front to back, and then repeat 8 times left to right and back to front.

Step 3: Pelvic Lift

Function: It can train the pelvic floor muscles and lift the lower edge of the buttocks to prevent uterine prolapse.

Step 1. Place a yoga brick or empty box between your knees, keep your knees bent, and slowly lie down on the ground with your upper body.

Step 2. Place your hands flat on both sides of your body with your palms facing down, your fingertips extending toward your toes, and do not shrug your shoulders.

Step 3. Slowly lift your hips and lower back off the ground, keeping your shoulders close to the ground and your chin a fist's distance from your chest. Squeeze the yoga block with your knees, contract your gluteal muscles as you exhale, and repeat 40 times. Slowly lower your lower back and buttocks back to the ground.

Tips: If there are no yoga bricks or empty boxes, open your knees to shoulder width while inhaling, bring your knees together 40 times while exhaling, and then lower your lower back and buttocks back to the ground.

Step 4: Mermaid Pose

Function: Flexibility of waist and hips, shaping of waist and hip curves, increase of blood circulation in lower abdomen and contraction of pelvic muscles.

Step 1: Kneel down, put your palms together, raise your hands and inhale, move your hips to the right, let your right hip fall to the ground, and your left hip sit lightly on the sole of your right foot.

Step 2. Keep your hands raised, exhale to lift your hips back to kneeling position, and when you inhale, drop your left hip to the ground, and sit your right hip lightly on the sole of your left foot; do each side 10 times.

Tips: If your hips cannot touch the ground, you can open your hands instead. When your hips move to the right, as shown in the picture, touch the ground with your left fingertips to help maintain balance, while your right hand remains raised; the same in the opposite direction. Or simply push your hands lightly on the ground to assist.

5. Chair Pose

Function: Strengthen the gluteal muscles, contract the pelvic floor muscles, and lift the buttocks. Strengthen lower limb muscle strength, protect knee joints, increase venous return, and improve lower limb edema.

Step 1. Stand up straight, open your feet to shoulder width, and keep your hands parallel and raised.

Step 2. Inhale, push your hips back as if you are sitting down, and move your hands forward so that your hands and back are in a straight line. When you exhale, contract your gluteal muscles and return to Step 1. Repeat 8 times per round, and do this 2 to 4 times in total.

Experts say

When it is inconvenient to cross your legs, you can do it while sitting or standing. Just tighten the muscles from the urethra to the anus and then relax them!