How to strengthen pelvic floor muscle training?

If a man's pelvic floor muscles have better contraction ability, then he can have stronger sexual ability and feel more intense pleasure during intercourse; if a woman's pelvic floor muscles have better contraction ability, it can avoid urinary incontinence and make the vagina tighter. Therefore, some men and women very much hope that they can train their pelvic floor muscles to make their pelvic floor muscles contract better.

1. The simplest one is stretching the legs. You should stretch forward, backward, left and right. It is a good exercise for the buttocks at the same time. You should stretch to the right place and try to let the chest touch the thighs. It is effective if you do it for half an hour every day.

2. 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.

3. 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.

4. 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.

5. In addition, you can also lie on the bed and let others tap your buttocks with a massage hammer. This can relieve tense buttocks muscles. Continuous tapping can also exercise the buttocks muscles.

However, please note that if the following conditions occur, pelvic floor training is not suitable for the time being and is a contraindication: ① Vaginal bleeding (such as late postpartum bleeding, menstruation, etc.). ②Acute inflammation of the urinary and reproductive system. ③ Those who need to have a pacemaker implanted. ④ Patients with malignant pelvic organ tumors. ⑤Dementia, or unstable epileptic seizures.

If you want to exercise your pelvic floor muscles, you might as well try the five methods introduced above. In addition to these five methods, you can also do pelvic floor exercises frequently, which is also a very good way to exercise your pelvic floor muscles. However, when exercising the pelvic floor muscles, you also need to pay attention to the editor's tips below. Some people or at certain times cannot perform this exercise.