How to properly contract your pelvic floor muscles

In recent years, young people have been keen on lifting weights in fitness clubs to build muscles and make their bodies straighter. Muscle training in the chin, back muscles, abdominal muscles and other parts of the body have been put on the agenda, but very few people mention a muscle that is related to the lower body and even the happiness of the second half of life - pelvic floor muscle training.

When it comes to pelvic floor muscle exercises, many people think of women who have just given birth. However, many men also suffer from pelvic function problems. Men's pelvic bones can also become loose, but the reasons for the loosening are different from those for women. Women are mostly due to the compression of the pelvis during pregnancy and the stretching and tearing of the pelvis once delivery, while the causes of pelvic relaxation in men are mostly obesity and long-term sitting.

Studies have found that men who sit for long periods of time tend to develop prostate disease due to lack of exercise and loose pelvic bones, which seriously affects the health of the male population. Regular exercise can not only improve physical fitness, but also accelerate the body's metabolism, promote the body's blood circulation, and help slow down the body's aging.

Method/Process

The pelvic floor muscles have an extraordinary ability to work to restore vitality, coordination, flexibility, and strength. It has smooth, flexible lines, and its strong muscles make squatting, sitting, walking and couples' sex life more enjoyable. Exercise and maintenance of the pelvic floor muscles are very important for maintaining the health of the body, so next I will share with you how to correctly exercise the pelvic floor muscles.

Method 1: Regular anal contraction (anal contraction) posture training can improve pelvic function.

1. Expansion and contraction method

Use the seat to purposefully contract the urethra, vagina, and duodenum, and then release the pressure. Repeat this 50-100 times, 2-3 times a day.

2. Bedside training method

Lie flat on the bed, use your head and heels as support, lift your buttocks, contract your vulva muscles, then lower your buttocks and relax your vulva muscles. Repeat this 20 times, once in the morning, noon and evening. This exercise can strengthen the waist, abdomen, buttocks, legs and pelvic muscles, and enhance the muscles in these areas and the expansion function of the vulva.

3. Deep abdominal breathing

Lie on your back, release as much pressure as possible from your whole body, put your hands on your lower abdomen, and take deep breaths. When you breathe in, your abdomen will bulge, and when you breathe out, your abdomen will become concave. Repeat this 10-20 times, 2-3 times a day.

4. Clamp your legs and contract your anus

Lie flat on your back with your legs crossed. Squeeze your buttocks and thighs tightly together. Slowly lift up your anus. Continue up and down for about 5 seconds, then return to the original position. You can slowly increase the time of anal contraction. Repeat 10-20 times, 2-3 times a day.