Pelvic floor muscle training diagram

The female body undergoes great changes at every stage, and the pelvic floor muscles are very important for women's daily life. The function of this relatively sensitive muscle group directly affects women's health. Therefore, reasonable exercise of the pelvic floor muscles can keep this muscle group radiant and vigorous, making women younger and more confident.

Why should you train your pelvic floor muscles?

The pelvic floor muscles refer to the closed pelvic floor muscle group at the bottom of the pelvis. For women, the various slender muscles in the pelvic floor muscles connect the three entrances and exits of the urethra, vagina and anus, and through the interaction of these muscles, they control the physiological function of the women's pelvic floor muscles to relax and contract at will. Women with good flexibility of the pelvic floor muscles can help a lot in pregnancy, childbirth, sexual life, and supporting internal organs, so women should increase their pelvic floor muscle training.

How to experience the contraction of the pelvic floor muscles?

The correct way is to first slowly separate your legs and stand up, and try to purposefully contract and relax the vagina and anus. This kind of involuntary training requires everyone to grasp the best position through practice according to their own actual situation. After you have basically grasped the exact position, stand up with your legs as far apart as possible, and grasp the positions of "applying force" and "releasing pressure from the force".

The method of "using force" is to sit on a chair and use the weight of your upper body to stimulate the pelvic floor muscles to increase the feeling. At this time, the sciatic nerve is involuntarily divided into two parts, leaning on the table and chair, so that the pelvis is tilted backward, because there is no pressure, it is more difficult to contract. In addition, you can also sit on a small rubber ball, and while experiencing the gentle exercise of the pelvis through each part, you can find the best position for the pelvic floor muscles to contract. However, when using this method, you should be careful to avoid sitting sideways, sitting lightly, and sitting cross-legged, because this kind of sitting method will cause the pelvis and pelvic floor muscles to tilt.

The way to "relieving pressure from force" is to release the pelvic floor muscles that are often subjected to the force of internal organs from the force and achieve the actual effect of reasonable contraction. When sleeping on your side, you can feel the contraction of the pelvic floor muscles as soon as possible, and the posture of lying on all fours places the internal organs on top of the body, which can relieve the pressure on the pelvic floor muscles. When contracting the pelvic floor muscles, you can rely on some imaginative postures to enhance your experience. For example, when you contract your pelvic floor muscles, you should feel like you are drinking a drink through a straw, or like you are holding your urine, contracting, placing a fist on your pelvic floor, or turning on a tap.

Strengthen the deep pelvic floor muscles

A very simple way is to jump up. When jumping up, the internal organs are lifted up, and the pelvic floor muscles relax and relieve pressure. However, when landing, because the weight of the internal organs is pressed on the muscles for a moment, a large impact force will be generated. In order to support the internal organs, the anal levator muscles will contract reflexively. However, some women may suffer from urinary incontinence due to the weakening of the anal levator muscle function, so they should be careful when doing this exercise.

This type of exercise that uses the impact of the pelvis and uses the "reflex surface" of the pelvis to cause muscle contraction is only the first step in training the pelvic floor muscles. The second step of fitness exercise is "link with the internal rotation muscle group". The internal adductors refer to the muscles that start from the toes at the bottom of the pelvis to the thigh bone. By contracting the internal rotation muscles with the feet as the center, the pelvic floor reflex surface can be contracted naturally, and the pelvic floor muscles will also be contracted "linked".

A simple and effective way to "link" the internal rotation muscles and the pelvic floor muscles is to clamp a rubber ball of suitable size, soft and flexible at the base of the thigh. The person sits on a table or chair, holds a rubber ball with both legs and pushes inward to maintain a standing posture, and involuntarily lifts the internal organs upward from the bottom of the pelvis. At the same time, the body also stretches upwards, like a ballet dancer, maintaining a graceful sitting posture. The woman's body is lifted straight up, which can stimulate the pelvic floor muscles, especially the anal levator muscles at the starting position. This method can maintain a woman's figure and make the curve of her thighs look better.

The basic ballet dancer's pose, "knee raise", can also achieve this goal very well. The specific method is: stand up with your legs apart as wide as your shoulders, your heels outward, your knees bent in the same position as your heels, and your waist lowered. As the upper body continues to move down and up, the weight of the internal organs impacts the pelvic floor muscles and causes them to contract. When you straighten your knees, the upward force is concentrated on the center of gravity of the human body, and the muscles rotate inward to bear the weight of the internal organs and lift the pelvis upward.

"Step massage" is also very reasonable. The method is to stand up with your legs apart, then cross one leg over the other leg. At this time, raise your upper body involuntarily, and use the roots of your thighs to stimulate and contract the pelvic floor muscles. Doing this exercise regularly can not only give the pelvic floor muscles a good workout, but also have a significant effect on whole body muscle contraction. When doing the "ladder massage" exercise, the most important thing is to keep the heels exerted unconsciously, and the legs continue to maintain the support force of adduction and the body lifted. In addition, when you stand up, you should feel like you are holding a rubber ball with your legs. When you walk, you should keep the concept of lifting your body. This can impact the pelvic floor muscles at any time and make them contract reflexively, thus achieving a training effect.