What are the pelvic floor muscles?

You can often see information about pelvic floor muscle exercises on the Internet or in some publications. It is said that persistent pelvic floor muscle exercises can make the pelvic floor muscles more capable of contracting, improve a person's sexual ability, and also treat diseases such as constipation and urinary incontinence. After seeing such information, some people also hope to exercise their pelvic floor muscles. So, what are the pelvic floor muscles? How should we exercise them better?

The pelvic floor muscles refer to the muscle group that closes the pelvic floor. This muscle group is like a "hanging net". The urethra, bladder, vagina, uterus, rectum and other organs are tightly suspended by this "net", thus maintaining their normal position so that they can perform their functions.

Exercise method:

14-week pelvic floor muscle training

Weeks 1 and 2 include three sets of movements: slowly contract and relax the pelvic floor muscles, one contraction and one release as a set, each set lasting 10 seconds, practice 3 times a day, 10 sets each time; quickly contract and release, 2 seconds per set, practice 3 times a day, 10 sets each time; tighten the pelvic floor muscles for as long as possible, once a day, 10-30 sets each time.

Week 3-6: Rotate your hips outward; lift your hips as high as possible; twist your hips to tilt them to one side as much as possible. Practice the above three sets of movements once a day, 10 to 30 times each time.

Week 7-10: Stand and slowly contract and relax the pelvic floor muscles; stand and quickly contract and relax the pelvic floor muscles; spread your legs as wide as your shoulders and slowly contract and relax the pelvic floor muscles; spread your legs twice as wide as your shoulders and slowly contract and relax the pelvic floor muscles; while contracting and relaxing the pelvic floor muscles, stand up and squat. Practice the above movements once a day, 5-10 times each time.

Week 11-14: Take small steps while levating the anus; take large steps while levating the anus; take large steps while sprinting while levating the anus. Practice the above three sets of movements once a day, 10 times each time.

If you want to exercise your pelvic floor muscles, you might as well try the above method. If you stick to it for fourteen weeks, you can enhance the contraction ability of your pelvic floor muscles. You can also use anal lifting exercises to make your pelvic floor muscles more capable of contracting. This exercise method can be performed anytime and anywhere, which is relatively convenient. Friends may as well give it a try.