Pelvic muscle exercises

Maybe many of our athletes achieve good results during the competition because they have strong muscles that provide energy to themselves, especially some gymnasts who have a lot of muscles. Maybe many of us don’t know much about pelvic muscle training methods. Muscle training can also help us improve our physical fitness. Let’s get familiar with pelvic muscle training methods.

1. Exercises to strengthen the pelvic floor muscles have a special name, "Kegel exercises." Kegel exercises are simple: close and lift your vagina and anus. At the beginning, you can lie on your back with your legs bent and your feet flat. Tighten your muscles as if you are stopping urination until you can no longer exert any more strength, and hold for a moment. Then gradually relax. Repeat 10 times each time, and exercise at least 3-4 times a day. Once you get used to it, you don't have to lie down. You can do it at any time while standing or sitting. It is very convenient.

2. The method of exercising male sexual muscles is also called Kegel exercise. Men can also use the method of interrupting urination to find their pubococcygeus muscle. Once you have found these muscles, you can consciously exercise them by imagining that you are holding back your urine. Generally, exercise twice a day, 15 times each time, and increase the number of contractions day by day until you can do 50 times once a day. On this basis, you can make some changes. For example, before relaxing, contract your pelvic muscles and hold for 3 seconds. You can also alternate between commonly used shorter Kegel exercises and longer Kegel exercises.

Everyone can exercise according to the pelvic muscle training method introduced above, which can help us achieve a very good exercise effect, but we must persist in the exercise. We must not fish for three days and dry the net for two days, otherwise we will not be able to achieve a good exercise effect. You can try it in detail.