What are the pelvic floor muscle exercises?

Many women, especially those who are pregnant, often suffer from urinary incontinence. Many people don’t understand why this happens because they are still young and don’t have any diseases. In fact, this situation is very understandable. The reason why women have such a situation is that it has a lot to do with their pelvis. It is deeply connected with the female urinary system. If the female pelvic muscles are very strong, there will be no similar urinary incontinence. Therefore, it is very important to exercise the pelvic floor muscles. Let's talk about what pelvic floor muscle exercises are.

1. Imagine trying to hold in a fart while interrupting your urine stream while urinating. 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 you do it correctly, he will feel that your vagina is tightly "hugging" his penis.)

2. When tightening and lifting, you must pay attention to keeping other parts of your body relaxed. Do not tighten 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.

3. 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 problems with urinary incontinence, try tightening your pelvic floor muscles when you sneeze or cough. You may find that this helps prevent enuresis.

4. When you start doing pelvic floor muscle exercises, you can exercise your pelvic floor muscles several times a day. As your muscles continue to strengthen, you can gradually increase the number of times you practice each day and extend the time you tighten your pelvic floor muscles each time. You can do it 3 times a day, 3 to 4 sets each time, 10 times each set.

What are the pelvic floor muscle exercises? After reading the above introduction, you should have a deeper understanding of it. Strengthening the training of the pelvic floor muscles can promote blood circulation in your lower body, prevent hemorrhoids, help you control your bladder, enhance the elasticity of your vagina, and make your postpartum sex life happier.