How to exercise pelvic floor muscles

The pain of childbirth may be unimaginable for those who have not experienced it. According to data from an Australian research institute, the pain of childbirth is equivalent to three ribs of the human body being broken at the same time. In fact, as long as you pay attention to exercising your pelvic muscles in daily life, the pain during childbirth will be reduced a lot, and it will be easier to recover your figure after giving birth. So, how to exercise your pelvic muscles?

1. Horizontal exercise

Lie on your back with your buttocks on the edge of the bed, and stretch your legs straight out in the air, not touching the ground. Hold on to the edge of the bed with both hands to prevent yourself from slipping. Keep your legs together and slowly lift them up toward your upper body, keeping your knees straight. When your legs are raised above your torso, hold your legs with your hands and pull them toward your abdomen, keeping your knees straight. Then, slowly lower your legs back to their original position.

2. Standing exercise

Stand with your legs slightly apart, contract the buttocks muscles on both sides to clamp them together, bring the thighs together, then contract the anal sphincter to lift the vagina upwards. After long-term training, you can learn to distinguish the contraction and relaxation of the vaginal and anal sphincters, improve the relaxation of the vagina, and enhance the contraction function of the vagina. You can then master the contraction ability during sexual intercourse and make your sex life harmonious and happy.

3. Benefits of pelvic exercise

Doing pelvic muscle exercises can help to strengthen the contraction of the vagina, anal sphincter and pelvic floor muscles. It can be done two to three times a day after delivery, each time for fifteen minutes. Specific method: take a deep breath, tighten the anus for ten to fifteen seconds, then exhale deeply, relax the anus, and repeat.

After reading the above introduction, do you know how to exercise your pelvic muscles? A woman's uterus is in a relatively fragile state during menstruation, so it is best to stop exercising at this time to avoid affecting your health. Proper exercise of the pelvic muscles is also beneficial for improving dysmenorrhea and other gynecological diseases.