How to exercise the pelvic muscles?

Many women during pregnancy are often curious about whether they should choose a caesarean section or a natural birth when choosing a birth method. Generally speaking, many women will choose a natural birth under the doctor's advice, because it is easier to recover and is better for the baby and the female body. However, you should exercise your pelvic muscles before a natural birth, so how should you do it?

You're trying to hold in a fart while also trying to interrupt the flow of urine while you pee. It's a "tightening and lifting" sensation - tightening and lifting the vagina and anus. (Tip: You can put a clean finger into your vagina. If your finger can feel the squeeze during the exercise, it means that the exercise method is correct. Or try pelvic floor muscle exercises during sex and ask your husband how he feels. If your method is correct, he will feel that your vagina is tightly "hugging" his penis.)

When tightening and lifting, you must pay attention to keeping the rest of your body relaxed and not tightening your abdomen, thighs, and buttocks.

Or hold your breath. That is to say, during the entire exercise, only your pelvic floor muscles are working. Although it may not be easy for you to mobilize these muscles individually when you first start practicing, more practice will make it easier for you to exercise your pelvic floor muscles. Placing your hands on your stomach while you practice can help you make sure your abdomen remains relaxed.

When doing pelvic floor muscle exercises, tighten your pelvic floor muscles, count to 8 to 10 seconds, relax for a few seconds, and then tighten again. If you have urinary incontinence

If you have a problem with coughing or sneezing, try tightening your pelvic floor muscles when you sneeze or cough.

When exercising the pelvic muscles, if you feel tired, you can do it 10 times at a time, and then divide it into several groups and do it every day. After persisting for a period of time, you will gradually see results. Doing 3 to 4 groups a day is enough, but you must persist. Exercises like this will only be effective if you persist.