Step 1: Relax other muscles, focus only on the pelvic floor muscles, and then contract the pelvic floor muscles. This feeling is like trying to fart but holding back because of environmental factors, and then tightening the anus upwards for 5 seconds. If 5 seconds is difficult, you can keep it for 2-3 seconds.

Step 2: Then relax your muscles for 10 seconds, so that you can fully relax and avoid strain, and then move on to the next exercise. Repeat the above actions (once) and do 10 times as a group of Kaigl exercises. Do 3-4 groups of exercises every day, and you can achieve your goal without too much. After mastering the trick, you can gradually increase the holding time to 10 second, and you can increase it by a few seconds every week.

Step 3: Bend your knees and lift your legs off the ground, retract your hips and lift them up, and pull your thighs to your head for 5 seconds. 10/ group. It takes 50 seconds to complete this action.

Step 4: Lie flat with your knees bent 90 degrees, feet width apart from your hips, stand on tiptoe, and put your hands flat on your sides. Inhale and lift your hips, and continue this action 15 seconds. Do it at least 15 times each time. If you can't last that long at first, you can reduce the time appropriately.