How to exercise the pelvic floor muscles

Many women will have weak pelvic floor muscles after giving birth. Giving birth will also damage the pelvic floor muscles. Therefore, pelvic floor muscle exercises must be done after childbirth. After doing pelvic floor muscle exercises, our pelvic floor muscles will be healthier. When doing pelvic floor muscle exercises, you must remember to improve your mood first, face it bravely, and don’t worry. This pelvic floor muscle exercise is very easy, but everyone must persist. So how to exercise 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.

That is, tighten the anus, contract and relax the anus frequently, and you can exercise it while in a meeting or at work. A more accurate method is to interrupt urination while urinating, feel the location of the muscle groups in the lower body that are exerting force, and remember the feeling of tightness. When exercising, you should quickly contract and relax the pelvic floor muscles, each time for 10 seconds, do 3 sets in a row, with 10 seconds interval between each set, and practice every day. Then tighten and relax the muscles irregularly and repeat 3 sets. Finally, keep your muscles contracted for as long as possible, up to 2 minutes. If you can control it well, slowly increase the duration and frequency of exercise. After practicing for a month, you will feel the effect. It should be noted that you should avoid tightening your abdominal, buttocks and leg muscles when exercising.

These are the various methods of exercising the pelvic floor muscles. When exercising the pelvic floor muscles, you must do these exercises and training methods well. When exercising the pelvic floor muscles, you must improve your quality of life in time. When exercising, you need to do some exercises that can relax yourself. When exercising the pelvic floor muscles, you must also remember to contract the vagina, which is good for vaginal health care.