Slowly contract and relax the pelvic floor muscles, and put them into one group, each group lasts 10 second, and practice three times a day, each time 10 group; Fast retraction, 2 seconds in each group, 3 times a day, each time 10 group; Tighten the pelvic floor muscles as long as possible, once a day, each time 10-30 groups.

Pelvic floor muscle training method for 3-6 weeks hip external rotation; Try to lift your hips; Twist your hips to one side as much as possible. The above three groups of movements are practiced once a day, 10-30 times each time.

Pelvic floor muscle training method: Stand at week 7- 10 and slowly contract the pelvic floor muscle; Stand up and quickly contract the pelvic floor muscles; Legs apart, shoulder width apart, slowly contract pelvic floor muscles; Legs apart, equivalent to twice the shoulder width, slowly contract the pelvic floor muscles; Complete the actions of standing and squatting, and contract the pelvic floor muscles at the same time. Practice the above actions once a day, 5- 10 times each time.

Pelvic floor muscle training method: small step jump when lifting anus at week114; Step when lifting anus; Sprint with great strides when lifting the anus. The above three groups of movements are practiced once a day, each time 10 times.