The best way to train your pelvic floor muscles

Do the anus contraction exercise, contract the pelvis, contract for 2-3 seconds, relax for 5-10 seconds, repeat this way, 20-30 times per set, and practice more than 3 times per set. As the exercise progresses, the contraction time can be increased by 5-10 seconds, and the relaxation time can be increased by 5-10 seconds, so the exercise should be repeated. We must persevere. For your own "sexual" daily life, come on, female friends!

Pelvic floor muscle rehabilitation device (also known as "vaginal dumbbells" or "vaginal tightening dumbbells").

You can place the vaginal dumbbells 2 cm away from the vulva to maintain fitness, and then try sitting, walking, climbing stairs and other exercise methods for 15-20 minutes each time.

Kegel exercises and vaginal dumbbells are the most professional pelvic floor muscle exercises at home and are the first choice for your pelvic floor muscle exercises at home. Of course, you can also choose the following simple methods to exercise your pelvic floor muscles.

Pedal legs. Tap on the reverse side and tap on the reverse side. Try to touch your chest to your thighs, and do it for 30 minutes every day, the effect is also very good.

4. Jumping flies. Whole-body exercise can strengthen the pelvic floor muscles and also plays an important role in pelvic floor muscle training.

5. Frog jump. Frog jump is a pelvic floor muscle exercise, it can fully exercise the elasticity of the muscles, persist for about 15 minutes a day, the effect is not bad;

push-up. If you tighten your butt when you sit up, you can work your pelvic floor muscles.

No matter what pelvic floor exercise you choose, the most important thing is that you should stick to it for a long time. It's a pity to rush into success.

Five home exercises for pelvic repair

1. Station type. Maintain a standing position. Stand up slowly, contract your pelvic floor muscles, breathe, then slowly lower your heels to the floor, relax your pelvic floor muscles, and breathe. You can do this posture exercise by holding on to a chair or wall.

2. Sitting position. You can sit on a chair, yoga ball or in the bathroom, stretch your legs back and flat on the floor, separate your knees naturally, and then use inhalation to relax your pelvic floor muscles. You can also sit cross-legged on an exercise mat or on the edge of your bed.

3. Horizontal type. Lie flat on a fitness mat or on the bed (the bed is not too soft), lie flat, bend your knees, keep your waist in full contact with the bed, relax your body, and then cooperate with your breathing to perform stretching exercises.

4. Chair. Spread your hands and shoulders as wide as possible, with your fingers evenly spaced out. Spread your knees as wide as your hips, and keep your feet relaxed and flat. Then you can start pelvic floor muscle training.

5. Sit astride. The feet are slightly wider than the shoulders. The tip of the foot is of course facing outwards. As you breathe in, raise your hands above your head and close your palms. As you breathe in, bend your knees and squat down. Bring your hands back to your chest, with your elbows touching your inner knees, and open your hips wide enough to make more room for your baby and prepare for the opening of your pelvis.

If you still don't know how to exercise, don't worry. There are some software on the market that assist in pelvic floor muscle training, such as Lanting. There are video and voice operation prompts throughout the line. You just need to follow the prompts and operate.