What are the pelvic floor muscle exercises? Do them every day

There are many ways for women to exercise their pelvic floor muscles. Some of the movements are relatively simple. As long as you can persist in doing them every day, you can achieve good results, making the pelvic floor healthier and the pelvic floor muscles tighter. To exercise the pelvic floor muscles, you can use contraction movements and frog jumps. You also need to pay attention to the practice formulas and practice time, and pay attention to the correct methods and methods, so as to achieve more effective exercise goals.

Everyone should have a certain understanding of the pelvic floor muscle training methods, especially for female friends after giving birth, the pelvic floor muscles may become less healthy. At this time, it is very important to actively exercise. Let's take a look at what the pelvic floor muscle training method is.
1. Adopt the correct body position <br/>You can choose to sit, lie down or stand to exercise the pelvic floor muscles. The parts that need to be contracted are the anus and urethra, just like holding it in when you want to urinate or defecate. The contraction and muscle relaxation takes about 5 to 10 seconds. Repeat 5 to 10 times a day.
2. Pay attention to the practice formulas . When doing pelvic floor muscle exercises, the two knees must be separated, and then sit forward, as if you are going back to a sitting position from a lying position. Maintain a more deliberate state of contraction of the vaginal opening. It needs to be maintained for 10 seconds. You can feel the contraction in the perineum. Count while doing it. Don't hold your breath. Then return to the original movement, relax, and keep practicing a few more times to achieve good results.
3. Leg stretching <br/>Exercising the pelvic floor muscles by doing simple leg stretching can also achieve good results. You can stretch forward, backward, left and right. When stretching the legs, you can also exercise the pelvis, but the position of pressing down must be in place, and try to let the chest touch the thighs. Persist for 30 minutes to achieve the best effect.
4. Rope skipping exercise <br/>If you want to make your pelvic floor muscles tighter, it is also very good to stick to rope skipping. Don’t use too much force at the beginning. After you get used to it, you can increase the time and number of rope skipping, and you can also increase the height of the rope skipping.
5. Frog jump <br/>This is also a good way to exercise the pelvic floor muscles. It consumes a lot of physical energy and can make the pelvic floor muscles more resilient. Stick to the practice for 15 minutes and maintain it for a week to achieve good exercise results.
6. Sit-ups <br/>We should do a lot of sit-ups in our daily life. It can exercise the abdominal muscles. In fact, it also has a good effect on the pelvic floor muscles. The buttocks will tighten and relax, achieving the effect of exercising the pelvic floor muscles.