What is the best way to train your pelvic floor muscles?

The pelvic floor muscles are the pelvic floor muscles. If the pelvic floor muscles become loose, the situation is more serious. It also has a great impact on the sex life of both husband and wife, so it is very important to train the pelvic floor muscles in time. Of course, we also need to pay attention to methods when training. So, how to train the pelvic floor muscles more effectively? Let us give you some basic knowledge.

Bottom muscle training method: 1) Body position: sitting, standing, lying 2) Contraction part: Contract and clamp the anus and urethra (female urethra, vaginal opening), just like holding back urine and feces. 3) Duration: Maintain muscle contraction and relaxation for 5 to 10 seconds each. 4) Number of training sessions: At least 5 times a day, 5 to 10 cycles each time. Initially, practice 5 times a day and gradually increase to 10 times a day. 5) Practice formula: Sit forward with your knees apart, and imagine you are about to sit up;

Deliberately contract the perineum and try to maintain it for 10 seconds;

Gradually feel the perineum contracting, count while doing it without losing your breath;

12345678910, sit up straight and relax your waist;

Practice one more time, count to 5 and then rest.

6) Notes: ① Pelvic floor muscle exercise is not abdominal contraction exercise, so when doing exercise, please touch your abdomen with your hand. If there is no obvious rise and fall or vibration of the abdomen, your contraction exercise is done correctly.

② Use your fingers to feel the contraction: You can also put a finger into the anus or vaginal opening to feel the contraction. If your finger feels tightening and relaxing, then your method is correct. ③ While contracting, maintain normal breathing (do not hold your breath when tightening); it is not affected or restricted by time, place, or posture, and can be done anytime and anywhere. ④ The effect will only be seen after continuous training for 3 months to half a year. Long-term exercise training will have better effects.

The above methods are all very effective in training the pelvic floor muscles, and the training effect is very good. However, don’t be too anxious during training. Generally, you have to persist for more than a month to have obvious results. You should also pay more attention to exercise in your daily life. Exercise is also very important for training the pelvic floor muscles. You can run more often!