How to exercise the pelvic muscles

The pelvis is very important for women, and pelvic exercises are beneficial to pelvic health. Pelvic exercises do not train the bones of the pelvis, but the muscles that embrace the bones. These are the elastic and contractile muscles that make up the pelvis and are one of the most important muscles in women. Doing more pelvic exercises can correct a woman's pelvis and make her figure look better. For pregnant women, exercising the pelvic muscles can help with childbirth. There are three simple ways to strengthen your pelvic floor muscles.

The first one is relatively simple and can be done two to three times a day, each time for fifteen minutes. Specific method: take a deep breath, tighten the anus for ten to fifteen seconds, then exhale deeply, relax the anus, and repeat.

Lying exercise: Lie on your back with your buttocks on the edge of the bed, and stretch your legs straight out in the air, not touching the ground. Hold on to the edge of the bed with both hands to prevent yourself from slipping. Keep your legs together and slowly lift them up toward your upper body, keeping your knees straight. When your legs are raised above your torso, hold your legs with your hands and pull them toward your abdomen, keeping your knees straight. Then, slowly lower your legs back to their original position.

Standing exercise: Stand with your legs slightly apart, contract the buttocks muscles on both sides to clamp them together, bring the thighs closer together, then contract the anal sphincter to lift the vagina upwards. After long-term training, you can learn to distinguish the contraction and relaxation of the vaginal and anal sphincters, improve the relaxation of the vagina, and enhance the contraction function of the vagina. You can then master the contraction ability during sexual intercourse and make your sex life harmonious and happy.

Women can do more pelvic exercises on a regular basis, which can correct the pelvic asymmetry in some women. For women who exercise their pelvic muscles for a long time, the elasticity of their muscles will increase. For expectant mothers, this can allow the pelvis to be fully opened during childbirth, allowing for a smooth delivery. Since pelvic exercises have so many benefits, do the above three exercises more often.