How to exercise the pelvic muscles

The pelvic muscles can be strengthened through certain exercises. The reason for doing this kind of exercise is that some women may have loose pelvic muscles. Once this happens, urine will be discharged involuntarily when sneezing or over-exerting the body, which leads to urinary incontinence. If you do proper exercise, you can strengthen your pelvic muscles, which can effectively prevent urinary incontinence.

Pelvic floor muscle exercises can be done by contracting and relaxing the rectum, vagina and urethra, such as "urinating, holding urine, and urinating", "lifting the anus, relaxing, and lifting it again", and practicing this repeatedly. The exercise methods are divided into fast exercise and slow exercise. Fast exercise is to contract and relax quickly within a few seconds, and slow exercise is to contract slowly and maintain as long as possible, or you can count to 10 silently, then relax and rest for a few minutes before repeating.

The benefits of pelvic floor muscle exercises for men: Exercise the muscles that control ejaculation and avoid premature ejaculation. Exercise to develop a penis with a "muscular feel". Train yourself to have a rock-hard penis that can get erect anytime you want. Improves blood circulation in the penis. Significantly improves sexual performance. Increase ejaculation volume and frequency. Improve urination problems.

Contract your pelvic floor muscles, hold for 5 seconds, then relax. Do 10 sets in total. Then, press and release as quickly as possible, 10 times per set, for 3 sets. Again, tighten and relax irregularly, counting to 10 each time, and do 3 sets. Finally, contract your muscles and hold them for as long as you can, up to 2 minutes. This training session should also be continued for a week. If you feel you have it under control, you can move on to the next training session.

Of course, pelvic muscle training can not only prevent urinary incontinence. After the training method introduced above, the pelvic muscles are strengthened and the vagina can be tightened, which will enable women to have a better experience in sexual life and improve the harmony of couple's life. Not only that, healthy pelvic muscles are also helpful in preventing various gynecological diseases.