What are the methods of pelvic floor muscle training?

There are many specific ways to train your pelvic floor muscles, such as skipping rope, swimming, or doing frog jumps. These training methods are very simple to say, but many people cannot persist in doing them, which ultimately makes the pelvic floor muscle training fail to meet the ideal requirements. Therefore, the key to any sports training is perseverance, and not to give up halfway.

Pelvic floor muscle training can be done through leg stretching, skipping rope, frog jumps, sit-ups, tapping with a massage hammer, etc. Below, the editor will talk about the specific methods of pelvic floor muscle training. A relatively simple exercise is stretching the legs. You should stretch them front, back, left and right. It is a good exercise for the buttocks. You should stretch them to the right place and try to let your chest touch your thighs. It is effective if you do it for half an hour every day.

jump rope. Jumping rope can tighten the pelvic muscles. You can jump slowly at the beginning to adapt to it. Don't jump too high at the beginning. Jump higher after a while. leapfrog. This is a relatively physically demanding pelvic floor muscle recovery exercise. It can fully exercise the toughness of the muscles. If you practice it for about 15 minutes a day for a week, the pelvic floor muscles can be well exercised.

Sit-ups. Although sit-ups are mainly used to exercise the abdominal muscles, they are also helpful for pelvic floor muscle training. When doing sit-ups, the buttocks will contract and tighten, thereby exercising the pelvic floor muscles. In addition, you can also lie on the bed and let someone tap your buttocks with a massage hammer. This can relieve tense buttocks muscles. Continuous tapping can also exercise your buttocks muscles.

I believe that more careful friends have discovered such a phenomenon, that is, the methods of pelvic floor muscle training introduced above are very simple and can be performed well at home. Indeed, pelvic floor muscle training is not very complicated and does not take up time and space. Even so, many people still do not achieve good results through these exercises. It is emphasized again here that the key to pelvic floor muscle training is persistence.