The specific methods are: stand, inhale deeply, lift the anus upward forcibly at the same time, tighten the anus, hold your breath, hold 15 seconds, exhale, and relax the anal muscles at the same time. Repeat this 30 times a day and do it as soon as you have time. The effect is better.
2 Hip-lifting exercise Hip-lifting exercise can not only exercise pelvic floor muscles, but also effectively exercise waist, abdomen, leg muscles and PC muscles.
The specific method is: lie on your back in bed at night, with your head and feet as fulcrums, lift your hips 10 seconds, then slowly put them down and repeat 20 groups.
3 when skipping rope, you can tighten the muscles of the pelvic floor. At first, you can jump very slowly. Might as well get used to it first. Don't jump too high at first. Jump for a while and then jump a little higher.
The specific method is: when skipping rope, the center of gravity should fall on the palm of your front foot, your knees bend slightly, and your hip muscles contract slightly. When jumping, the feet should not exceed 1 inch from the ground. Keep your upper body upright and look forward. When skipping rope, the wrist is hard and the elbow is close to the body, and the jump is 100.
4 Frog Leaping Exercise This is a kind of pelvic floor muscle recovery exercise that consumes physical strength. It can fully exercise the toughness of pelvic floor muscles and persist in practicing every day for about 15 minutes for a week, so that pelvic floor muscles can be well exercised.
The specific method is: the feet are separated for half a squat, the upper body leans forward slightly, and the legs are stretched hard. At the same time, the arm swings forward quickly, the body jumps forward and upward, and then touches the ground with all feet and bends the knees to cushion.