How to strengthen pelvic floor muscle training?

Pelvic floor muscle training is a task that many women must do after giving birth, because just after giving birth, the pelvis will be a little loose and droopy, and the pelvic floor muscles will also sag very much. If the pelvic floor muscles are not strengthened and trained, it will be very bad for women's vagina and urethra. So what kind of exercises can help 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.

When you first start practicing, you can lie on your back on the bed, relax your body, and focus on the anus contraction movement. Pay special attention to not exerting force on the legs, buttocks, and abdominal muscles; after feeling the contraction of the pelvic floor muscles, focus the contraction movement on the vagina and urethra, and continue to repeat the frequency of contraction and relaxation.

When doing pelvic floor muscle exercises, you should do it for about 6 to 10 minutes each time. If you feel tired, you can rest for a while before doing it again. Do a few more sets every day, about 2 to 3 sets, and keep doing it for a few weeks. You must persist. Only persistence will produce results. Otherwise, there will be no effect if you only do it a few times.