How should I exercise my pelvic muscles?

The pelvic floor muscles refer to the muscle group that closes the pelvic floor. Pelvic floor muscle exercises are very helpful for women, especially pregnant women. Many people suffer from urinary incontinence and uterine prolapse due to weak pelvic floor muscles. If you exercise your pelvic muscles regularly, you can strengthen your pelvic floor muscles, increase their elasticity and tension, and avoid many diseases. Next, I will introduce how to exercise your pelvic floor muscles.

Contracts and strengthens the deep pelvic floor muscles

(1) Imagine the deep pelvic floor muscles in your brain

Lie on your back or side and bring your knees toward your chest. Either sit with your sitting bones stretched out or squat. The brain forms images of the two ischial bones, the sacrum, and the pubic symphysis. The muscles we are going to exercise are located 5cm above the mid-pelvic opening.

(3) The pelvic floor muscles contract upward

When you exhale, make a "fufufufufu" sound, lift your pelvis up, and imagine the three layers of pelvic floor muscles "climbing stairs."

Step 1: Lift the deep layer of muscle upwards, only to the first superficial layer. Hold the contraction for 5 seconds, maintaining regular and easy breathing. Then relax completely and take a deep breath.

Step 2: Lift some deeper muscles upward. Hold the contraction for 5 seconds, then relax completely and take a deep breath.

Step 3: Raise your deep muscles as much as possible, imagining your muscles are "climbing stairs." Try to lift the entire surface of your pelvic floor muscles and maintain a regular breathing rhythm. Then relax completely. Notice how the weight of your pelvic organs causes your pelvic floor muscles to expand.

Repeat the above 3 steps several times.

(4) The pelvic floor muscles contract downward

The pelvic floor muscles can also be contracted in a "downstairs" exercise. When "climbing stairs", the contraction is strong; when "going down stairs", you have to stay on each floor for a few seconds. When you are at the bottom level, completely relax and take a few deep breaths.

(5) Rapid contraction

Repeat the above steps, but contract and relax more quickly. This exercise can help you cope with sudden pressure on your pelvis, such as when you sneeze or cough.

The above are methods for exercising the pelvic floor muscles. Using the above methods to exercise the pelvic floor in daily life can effectively improve the loose state, solve gynecological problems, and sexual life problems. When doing exercises for the first time, you should pay attention to the method. It is not advisable to rush. You should proceed step by step, follow the methods guided by professionals, and gradually increase the amount of exercise.