How to strengthen your pelvic floor muscles

Some people may have a misunderstanding that only women need pelvic floor muscle training. In fact, pelvic floor muscle training is necessary for both men and women. Pelvic floor muscle training for women after childbirth can help the body recover better, prevent postpartum urinary incontinence, and avoid postpartum vaginal relaxation. Men can increase ejaculation strength and improve the quality of their sexual life by performing necessary pelvic floor muscle training.

Male Kegel training is one of the pelvic floor muscle training programs and is divided into four parts. The first session includes three sets of exercises. First, quickly contract and relax the pelvic floor muscles, each time for 10 seconds. Do three sets in a row, with a 10-second interval between each set. Then, continue to repeat the contraction and expansion movement, but each time lasts for 5 seconds, with a 5-second break between each set. Finally, tighten your pelvic floor muscles and hold for 30 seconds. Do 3 sets with 30 seconds interval between each set. This set of exercises should be performed every day for a week.

In the second training session, the focus is on training the sensitivity of the pelvic floor muscles. First, contract your pelvic floor muscles, hold for 5 seconds, then relax, and do 10 sets in total. Then, press and release as quickly as possible, 10 times per set, for 3 sets. Again, tighten and relax irregularly, counting to 10 each time, and do 3 sets. Finally, contract your muscles and hold them for as long as you can, up to 2 minutes. This training session should also be continued for a week. If you feel you have it under control, you can move on to the next training session.

In the third session, you first need to repeatedly contract and relax the pelvic floor muscles for 30 sets, and then gradually increase to 100 sets. Then, hold the contraction for as long as you can, doing 30 sets with 30 seconds rest between each set.

The fourth section is consolidation practice. First, tighten your pelvic floor muscles for at least two minutes, then relax. There is no limit to the number of sets, but it is best to practice as long as possible.

The method of pelvic floor muscle training has been briefly introduced above. The method of pelvic floor muscle training is very simple, but you must persist in training every week and each set of training must be done well in order to achieve the desired effect. Especially for women after childbirth, necessary pelvic floor muscle training can tighten the vagina.