● Reminder: Don't hold your breath and don't pinch your knees. Do not tighten the abdomen, thighs and buttocks. If these parts feel sour, you are doing something wrong. As long as you find the right levator ani, you can do Kegel exercise standing or sitting.
◆ Kegel sports Kegel sports have these benefits? Promote * * * contraction and prevent postpartum pelvic and * * * relaxation.
? Strengthen pelvic floor muscles to prevent and treat stress urinary incontinence.
? Increase austerity and flexibility, and increase the happiness of husband and wife's sexual life.
? It has the effects of lifting buttocks, shaping abdomen, beautifying curves and losing weight.
? In addition to improving the above problems, it is also helpful for common knee degenerative arthritis, sciatica, low back pain, uterine prolapse and other problems.
Four ways to improve polyuria at home. First, sit in the ball:
Action explanation: Take a sitting posture, with feet straight, legs holding the ball, heels off the ground, and feet hooked 10 second.
Second, the standing position clips the ball:
Action explanation: stand behind the chair and hold hands well. Put your toes on your legs after holding the ball. You should feel your knees pinching inward. After holding 10 second, lower the heel.
The above two movements can train the core muscles including pelvic floor muscle, quadriceps femoris, inner thigh and abdomen. ※. Usually you can do it while watching TV, morning, noon and evening 10 times.
Three, pelvic floor muscle contraction movement:
(Step 1)
Action explanation: Bend your knees after lying flat, contract hip muscles, lift the anus upwards 10- 15 seconds, and rest 10 seconds x5 times.
(Step 2)
Action explanation: land your feet on the ground with your hips up, and at the same time retract your hips and lift your anus up 10- 15 seconds to rest 10x5 times.
The contraction of pelvic floor muscles is not the contraction of the abdomen, so when doing this exercise, you can touch your stomach with your hands, and your stomach should not have obvious ups and downs. This is right. ※.