How to exercise the perineum muscles?

When it comes to exercising the vaginal muscles, many people may not know much about this aspect. There are also many friends who actually avoid some problems in this regard. In fact, the problem of vaginal relaxation still troubles many female friends. If you want to solve this problem simply, you can actually do some exercises to exercise the vaginal muscles. So what kind of exercises are there? Let me tell you what kind of exercises there are.

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.

Cross-legged or double-cross-legged

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.

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 for 1 second alternately.

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

Step 3: Pelvic Lift

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

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

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

Slowly lift your hips and lower back off the ground, keeping your shoulders close to the ground and your chin about 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.

Pelvic lifting assistance exercise

If you don't have a yoga brick or empty box, open your knees to shoulder width while inhaling, and bring your knees together 40 times while exhaling, then lower your lower back and buttocks back to the ground.

In fact, it is very important to exercise the muscles of the genitals through scientific and healthy exercise methods. Especially for many female friends with loose genitals, it is necessary to do some of this kind of exercise appropriately and at the right time. It will not only make you live younger, but also make your life happier. Why not? Everyone should remember what the editor introduced and give it a try.