How to maintain the pelvic floor muscles?

The pelvic floor muscles are the muscles on the inner side of our thighs, close to our hips. Usually, due to long-term, extensive and strenuous exercise, the pelvic floor muscles of pregnant women will become loose after giving birth. Therefore, many women now want to exercise their pelvic floor muscles because they want a perfect body and enhance their charm as women. Well, today I will analyze with you how to maintain the pelvic floor muscles.

The effect of ani-lift exercise

After years of media publicity, most modern people know about the anal lifting exercise. "It can improve male erections, enhance female sexual perception, treat constipation and urinary incontinence, and delay sexual desire decline. But it cannot be practiced at any time," said Stephanie Buller.

Disadvantages of pelvic floor exercises

People with severe constipation and rectal prolapse, who feel pain in the lower body and frequently get up at night, should undergo relaxation training under the guidance of a doctor and only start ani lifting exercises after all symptoms disappear. Otherwise, not only will the effect be insignificant, but the symptoms will also be aggravated due to increased muscle sensitivity. If discomfort symptoms recur during the exercise, you should also stop.

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.

I believe that through the above introduction, everyone has a preliminary understanding of the maintenance of pelvic floor muscles. Then, the next step is our persistence. Only by training the pelvic floor muscles every day can we see the effect after a certain period of time. We will pay attention to the maintenance of pelvic floor muscles only after we become delicate women, and only delicate women can enhance their charm.