Pelvic floor muscle is the most important muscle group for women in the production process. Pregnant women can properly exercise pelvic floor muscles before delivery, that is, during pregnancy, which is helpful for muscle exertion during delivery. So how to exercise pelvic floor muscles?

How to train pelvic floor muscles 1 during pregnancy? Pelvic floor muscle contraction

If you don't know where the pelvic floor muscles are, there is a judgment method: try not to urinate when urinating, and the part that contracts hard is the pelvic floor muscles.

Kegel exercise, you can download G-APP directly and exercise three times a day. In fact, it feels like a pee pause (of course, normal training is carried out when there is no pee! Don't be a Kaigl when you pee! )。

Shrink hard until the genitals feel a little shaky. If you push too hard, you may feel tightness in your lower abdomen, but you should not feel anything above your navel.

When you do it for the first time, if you don't feel anything, it is recommended to do it lying down. It is easier to detect where the pelvic floor muscles are. Once you master the method, it will be easier to sit.

2. Keep contracting for a few seconds, and then relax.

At first, you may insist on contraction 1 or 2 seconds, indicating that the pelvic floor muscles are not elastic enough, so you should practice more. The goal is to shrink to 10 seconds, relax for a few more seconds, and then continue to repeat.

Benefits of pelvic floor muscle training 1. Shorten the labor process and make delivery easier.

During pregnancy, pelvic floor muscles are always in a state of tension due to the oppression of fetal weight. We know that elastic things, when stretched all the time, will relax more and more, and their elasticity will gradually decrease. When muscle elasticity decreases, it is difficult for us to control it.

Because of this, pregnant women need to do pelvic floor muscle training very much during pregnancy to maintain its elasticity and body control over it.

During childbirth, we push the child out of the birth canal, and the hard part is actually the pelvic floor muscles. If the body has more control over the pelvic floor muscles, the pelvic floor muscles will be more elastic, and the child will be pushed out of the birth canal more easily, shortening the time required for delivery.

2. Better control of bladder and treatment of urinary leakage.

During pregnancy, as the fetus grows bigger, the bladder of pregnant women will be more and more oppressed, and there will be a need for frequent urination. Some pregnant women even start to leak urine during the third pregnancy. Through pelvic floor muscle training to enhance pelvic floor muscle elasticity, pregnant women can control urination and improve the function of rectal sphincter and urethra.

During pregnancy and childbirth, pelvic floor muscles will naturally relax after childbirth due to long-term high-intensity stretching. Many women will accidentally leak urine when laughing, sneezing or coughing after delivery, which is caused by the relaxation of pelvic floor muscles. Of course, this "urine locking" function of pelvic floor muscles will only be noticed when you lose it!

Pelvic floor muscles are a very important group of muscles for women. If you try to master the methods and exercise more, it will be very helpful to play in production. However, pelvic floor muscles exist in the body, and ordinary external exercise is ineffective. We need to master the correct method of exercising pelvic floor muscles, so as to make pelvic floor muscles more powerful.

More pelvic floor muscle exercise methods, you can communicate together if you don't understand.